- Menopause is a natural and essential part of any woman’s life. However, most women undergo menopause after 50 and spend a third of their life in this phase.
- Menopause may affect a woman’s life emotionally and physically. And it is not always easy to deal with menopausal symptoms.
- Hormonal changes, sleep problems, infertility, life stresses, worries about body image, and aging are all factors associated with menopause that can contribute to depression, anxiety, mood swings, and a lowered sense of well-being in women.
- High functioning depression and anxiety during menopause may be treated with lifestyle changes, therapies, medications, or a combination of these options.
- Many women start taking supplements to relieve their menopausal symptoms. Review sometop-rated menopause supplements online to make an educated decision.
- In extreme cases, considering Cognitive Behavioral Therapy is highly recommended to overcome menopause depression-related symptoms.
The Relationship Between Menopause and Depression
Many women going through menopause state that extreme changes in hormonal levels often lead to depression. The rapid drop of estrogen and another key hormone, progesterone, during menopause may affect a woman’s emotional and physical health.
Also, hormonal imbalance can worsen high functioning depression and anxiety. Menopausal depressive symptoms include fatigue, mood swings, panic attacks, and dizziness.
Whether it’s a beginning of depressive symptoms or excessive symptoms from an existing diagnosis, managing the mood swings and other symptoms can sometimes feel overwhelming. As a result, many women turn to remedies and dietary supplements for hot flashes, daily stress and mood, and physical and mental exhaustion relief.
Learn the 11 most effective tips to manage your Menopausal Anxiety & Depressive Symptoms successfully.
1) Exercise Regularly.
According to a recent study, 50 minutes of aerobic exercises four times a week may alleviate severe menopausal symptoms, including emotional distress, irritability, and mood swings.
Physical activities and exercises encourage your brain to release endorphins and other feel-good chemicals. Select your best time when you will most likely stick to a plan and choose the most fun workouts or activities for yourself.
You can change your workout habits according to your mood. For example, try swimming one day, running the next, or cycling every other day.
2) Eat healthily.
Healthy foods could be just as beneficial for your mood as it is for your body. For example, you may feel better after consuming a protein-rich salad than you would after eating candies or ice cream.
Furthermore, a diet containing healthy foods, such as vegetables and fruits, is more likely to provide nutrient-rich diet options that may serve you to improve your mood.
Mood swings worsen when negative thoughts begin to spiral out of control. To center yourself at the moment, set aside a few moments each day for mindfulness activities, such as a daily meditation.
Try experimenting with yoga or deep breathing exercises that help you to feel like having a mini-vacation and purify your mind from negative thoughts.
Mindfulness encourages us to have control and awareness over what’s going on with our thoughts. And our thoughts are a huge determinant of our mood. Remember, what you’re going through is normal, and it won’t last forever.
4) Get Enough Sleep.
Not getting enough sleep can add to annoyance and mood swings. Instead, create a nighttime habit that helps drifting off to sleep sufficiently. Ensuring your room is cool in temperature, eliminating ambient light, and shutting off electronic devices may help. To allow healing of the immune system, sleep should last 7 to 8 hours. Avoiding alcohol and caffeine can also support you to maintain healthy sleep cycles.
5) Reduce Alcohol Intake.
According to the North American Menopause Society, consuming 2-5 drinks a day during menopause is considered excessive and may harm a woman’s health. Additionally, excessive alcohol consumption during menopause is linked with an increased risk of conditions such as cancer and heart problems.
6) Avoid Smoking.
In menopausal women, smoking can make symptoms even worse. Hot flashes, depression, mood swings, sleep, anxiety, and skin issues worsen when they smoke. A study found that women who smoked 100 cigarettes or more in their lives had a 14% higher risk of infertility and a 26% greater risk of going through menopause before they turned 50.
7) Socialize with Family and Friends.
Getting help from your family and friends plays an essential role in reducing depression. However, on your own, it can be challenging to maintain a healthy perspective and sustain the effort required to overcome depression.
Sometimes, conversing with other women in your circle who are also experiencing menopause may help you think positively.
8) Consider Acupuncture.
Research published in BMJ Open recommends acupuncture worth considering. Five weeks of acupuncture therapy may help relieve menopausal symptoms, emotional distress, hot flashes, night sweats, and sleep disturbances.
9) Cognitive Behavioral Therapy (CBT).
Cognitive-behavioral therapy is a talk therapy that may work better than medication to treat depression for some people. This treatment can help you identify particular thought patterns that are critical and negative.
Therapists usually work to transform your negative thoughts into more positive ones. It can be highly effective for mild to moderate depression.
10) Incorporate Supplements into Your Lifestyle.
Many women consider taking dietary supplements and remedies to relieve their menopause symptoms. To relieve menopause symptoms (hot flashes, vaginal dryness, mood swings, low sex drive, etc.), you can consider taking supplements with your doctor’s advice.
An Estroven review advised that this supplement may provide fast relief in as little as 28 days. The formula contains proven ingredients to relieve all major menopause symptoms.
11) Keep your Doctor in the Loop.
Talk with your physician to discover what alternatives may be the most effective for you. Your doctor may look at different treatment options if lifestyle changes don’t relieve your anxiety and depression symptoms.
For example, your doctor may prescribe antidepressant medications, HRT (hormone replacement therapy), or talk therapy.
Depression and feelings of sadness are everyday experiences during menopause. However, lifestyle changes, including a healthy diet, regular exercise, and a night of adequate sleep, can significantly improve your depressive symptoms.
If you’re concerned about your mental and physical health, consider looking into the top-rated menopause supplements with your doctor’s advice. Your doctor knows the scientifically proven natural ingredients that help alleviate distressing menopausal symptoms.
Although there are many supplements on the market, you need to pick the best one for you. Estroven review postings made by consumers spoke good things about this product. However, go through several reviews on different brands to help you make a wise decision.