Navigate the emotional shifts of menopause naturally
Wendy was having a kopi at her favorite kopitiam. She suddenly felt hot, and her heart started beating faster for a brief period for no apparent reason. Of late she felt anxious sometimes and found herself lying awake in bed most nights, waiting for sleep to take over.
Does this incident in Wendy’s life feel relatable to you? If you are a woman over 40 and experiencing any combination of these symptoms, then it is likely that you have stepped into a natural physiological phase - Menopause.
Menopause is accompanied by fluctuation in hormonal levels, leading to a series of psychological changes. Like Wendy, you may experience over-worry, unexplained anxiety, depression, sleeplessness, and other physiological changes.
The aggravated negative emotions damage not just your overall health, but also the harmony of your family and society. Coping with the increasing age together with menopausal symptoms could feel like a Herculean task.
So, how to attain emotional well-being as you sail through this inevitable phase?
Fret not! The first simple step is being aware of these negative emotions and their correct diagnosis (with your GP’s help). The psychological symptoms of menopause like anxiety and stress can be managed by adding herbs to your diet, supplements, and even by practicing relaxation techniques.
Relieve Anxiety with Herbs
Ashwagandha
Ashwagandha can be your best bet to help manage stress and anxiety. Its adaptogenic properties enable you to resist stress by reducing the stress hormone levels and improving hormonal imbalance, the root causes of menopausal symptoms. Ashwagandha, aptly known as rejuvenator, restores your physical and mental health. Phytochemicals in Ashwagandha can offer neuropsychiatric benefits, even in depression and insomnia.
Ginseng
Soup with ginseng can be remedial for your menopausal symptoms. Ginseng exhibits antidepressant activity. It improves the quality of life in menopausal women.
Valerian root extract
You may try sipping on Valerian tea for quality sleep and to calm your anxiety. Additionally, it also reduces the frequency and severity of hot flashes.
St. John’s Wort
It alleviates mood disorder and anxiety during menopause.
Supplements to boost your mood
Magnesium and zinc
Magnesium regulates mood. Women undergoing menopause show a decline in magnesium levels, which can manifest as depression. Magnesium via diet and supplementation can reduce severe depressive symptoms. Similarly, supplementing your diet with zinc can stabilize mood fluctuation and anxiety-like behavior.
Vitamins: D and B
You can placate the anxiety episodes with supplementation of vitamins B6 and D. Vitamin B supplements help tackle stress, low mood, and mood swings.
Omega-3 fatty acid
Omega-3 fatty acid reduces night sweats and symptoms of depression.
Melatonin
Melatonin is a sleep hormone that regulates the sleep-wake cycle. Over-the-counter melatonin, a sleep aid, can help if sleeplessness is your prominent symptom.
Ashwagandha supplements
These revitalizer supplements are effective stress busters. The Ashwagandha root extract reduces cortisol, a stress hormone. You can consider Ashwagandha supplement for a boost of energy, increased endurance, and relief from exhaustion.
Even though these are natural remedies, it is always prudent to consult with your GP before you incorporate any herbal or vitamin supplement, especially if you are on any medication.
Relax & beat your menopause stress
Yoga
Yoga ameliorates many facets of menopausal symptoms including stress, distress, fatigue, and low mood. The postures, controlled breathing, and meditation in Yoga aim to better the menopause-affected body and mind.
Mindfulness
Mindfulness-based exercises/therapies can help foster the conscious perception of positive experiences in menopausal women.
Cognitive-behavioral therapy (CBT)
CBT can help identify and modify negative thoughts, beliefs, and expectations. 20 Such interventions can increase your well-being, with little side effects.
Remember! Menopausal transition, though inescapable, is just a phase in your life. Adopting the right lifestyle practices, being aware of your mental status, and having a positive attitude can make this transition less stressful. Have a stress-free transition!
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References
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