Women go through menopause as a phase in their life journey that marks the conclusion of their ability to conceive children naturally. Their bodies biologically prepare for the changes expected during this period of transition.
However, accepting realities can be emotionally surprising and demanding for many women. Knowledge of the available treatments for mental health disorders during menopause and self-care practices can aid in the efficient management of such symptoms.
Understanding the Mental Health Impact of Menopause
The following factors will help establish the effects of menopause on mental health:
The Role of Hormones in Mental Health
A crucial role that has been established in hormones concerning mental well-being is related to moods, sleep, and cognitive factors.
When there’s an estrogen deficiency at the stage of menopause, that could directly affect neurotransmitters such as serotonin and dopamine, which have close associations with mood regulation.
This generally makes a person react irritable, sad, and sometimes anxiety or even depression attacks.
A woman usually faces more marked mental conditions during perimenopause, that is, the premenopause time, due to the sharper peaks and troughs of these hormones. In many ways, this seems like riding an emotional roller coaster; hence, the association between hormones and mental health matters a lot to understand appropriately as a way of confronting it.
Common Mental Health Symptoms Experienced During Menopause
Mental symptoms of menopause vary in type and severity. The common ones include the following:
Mood changes:
Even slight shifts in mood may occur, often from no apparent external cause.
Anxiety:
Many women have mentioned feeling anxious or experiencing an increase in anxiety levels compared to their state of mind, which can significantly disrupt their daily routines, especially for those who are unfamiliar with such feelings in their past experiences.
Depression:
Depression may worsen due to shifts leading to the escalation of symptoms or the onset of new signs of depression.
Cognitive Impairment:
Memory problems are often reported in cases of impairment. Are accompanied by reduced concentration and a sense of unclear thinking or “brain fog.” These issues can hinder a person’s ability to perform tasks effectively.
Treatment Strategies for Managing Mental Health During Menopause
The following options are helpful for Menopause Treatment:
Hormone Replacement Therapy
HRT is believed to help relieve symptomatic conditions of extreme mood swings, or anxiety brought to light by hormonal redistribution.
HRT presents its own set of advantages and disadvantages; hence, not every woman could be offered the program, especially those with certain types of cancer or blood clots. HRT should only be undertaken with mutual consent from the healthcare provider and the patient.
Anti-depressants
In case of severe or chronic mental health symptoms in menopausal women, antidepressants and anti-anxiety pills may be prescribed.
The major drugs that act against both depression and anxiety are selective serotonin reuptake inhibitors, as these medications elevate serotonin levels in the brain, generally improving mood and reducing irritability.
Major agents utilized in the treatment of depression and anxiety manifestations are SSRIs due to their potential to raise serotonin in the brain to enhance moods and reduce irritability generally. Of course, these medications may also greatly reduce some women’s daily distress over mood disruptions.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a very effective, drug-free treatment for anxiety and depression and may be especially helpful in the menopause years.
CBT can aid an individual in identifying and changing her thought patterns which can exacerbate her mood swings or depressive episodes.
Studies have shown that CBT is indeed helpful in making the moods of women better, reducing stress, and building up the strength of coping mechanisms.
Therefore, this tool is useful for women in menopause who experience emotional disturbances. Here is a National Institutes of Health study about the effectiveness of CBT on menopausal-related mood disorders.
Lifestyle Adjustments to Support Mental Health During Menopause
The following adjustments will help improve the menopause symptoms:
Regular Exercise
Exercise is an excellent mood and stress manager because it builds the production of so-called “feel-good” hormones, endorphins, which can dilute some psychological effects of decreased estrogen levels.
Regular exercise, specifically in aerobic capacity like walking, swimming, or cycling, has been proven to diminish anxiety and help improve mood and self-esteem.
For this reason, at least 150 minutes of moderate exercise per week is good for one to fully take advantage of its effects on mental health.
Nutrition for Mental and Physical Wellness
Following a healthy regimen where one eats a balanced portion of vitamins, minerals, and healthy fats can equally improve mental and physical health.
Examples of omega-3 fatty acids-rich foods include salmon, walnuts, and also flaxseeds. It is well known that they help to elevate mood and reduce depression.
Also, keeping hydrated will help soothe the temper and reduce fears since such things as large quantities of caffeine, which heightens anxiety, and not being able to tolerate alcohol, which interrupts sleep, are not recommended.
This kind of diet will also promote the overall health of an individual but also calm some of the menopausal side effects.
Prioritizing sleep:
Sleep hygiene is yet another crucial element regarding the transition stage and is almost certain to be affected in all women during perimenopause or menopause transition.
They will either experience sleep disruption throughout this time or report sleep disturbances in terms of night sweats and repeated awakenings during the night.
Feelings of stress or anxiety from the mood swings can sometimes even be worsened by the sleep quality. The main things that help in achieving these sleep quality practices are fixed sleep time, no use of devices before sleep, and having a dark and not hot bedroom.
Mindfulness and Relaxation Techniques:
Mindfulness practices like meditation, yoga, and deep-breathing exercises reduce levels of stress significantly. These practices may be able to relax the nervous system and give women control over anxiety and mood swings.
Mindfulness makes a woman be in the present, and she is encouraged not to become involved in negative emotions or thoughts about the future.
Mindfulness has also reduced many cases of depression and anxiety among many people through practicing this habit every day. Such practice is, therefore, a soft but very powerful tool in the regulation of emotion.
Conclusion
Menopause is that critical transitional phase, which is a deep interference in a woman’s life, much beyond physical or even psychological well-being.
With many treatments, from hormone replacement therapy to medicines and lifestyle changes, many women found it much more tolerable to face the psychological effects this transition triggers.
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.
