As female grows old with passing years, she undergoes many phases of life. There’s a lot that keeps on changing at all levels. Menopause is a Latin word where “Meno” means month and “pause” means to stop.
It may start anywhere between the ages of 40 to 58. It is a completely natural physiological phenomenon of aging among females from transition of reproductive life to no more ability to reproduce. There is a lot of information regarding its biological aspects, yet the psychosocial aspect is equally important.
All woman’s response to menopause is highly varied and will not experience in the same way in terms of their onset and symptoms. This phase of life can bring relationship and health challenges that can cause a woman to feel scared and anxious.
This stage brings with it many physical bodily changes such as hot flashes, excessive sweating, fatigue, increased facial hair, and weight gain. It is also a time of increased risk for mental health problems, especially depression and anxiety.
Menopause is the time in a woman’s life when she is adapting to the physical, emotional, mental, and hormonal changes. It express a wide range of psychological symptoms including poor memory and concentration, depression, anxiety, insomnia, fatigue, irritability, and a high level of distress.
It is not necessarily a negative experience for every women who is in this stage of her life. There are women who do not experience any negative symptoms. It has been seen that some women experience psychological symptoms during the perimenopausal years.
It becomes important to establish whether the symptoms are of sufficient severity and duration to constitute any major illness.
Depression and the menopause
The prevalence of depression, is one of the main problems influencing postmenopausal women. The changes in hormone levels along with general health shifts, and stresses of family life in a woman’s menopausal years as a whole effect the onset of depression. Typical symptoms of depression include sleep problems, loss of appetite, fatigue, unmanageable emotions and mood swings.
Anxiety and the menopause
Anxiety is highly prevalent during the early stages, mainly due to hormonal changes. Changes in your physical health may also drive mood changes. Women who tend to get more anxious experience greater extent of menopausal symptoms.
Many of the symptoms of anxiety and menopause coincide like irritability, trouble falling asleep, excessive sweating, increased heart rate and restlessness, which may confuse some. There are various psychosocial factors also that may contribute in the development of anxiety among females.
The symptoms of anxiety and depression may sometimes go hand in hand and may be present simultaneously. They may be triggered by a lack of sleep, which also becomes more common at the time of menopause
Lifestyle modifications
The treatment of depression during perimenopause and menopause is somewhat quite similar. Although symptoms of depression can be controlled and treated with the help of antidepressants including SSRIs. But, all antidepressants come with their share of side-effects.
Hence, it’s always better to opt for a healthy lifestyle that can help reduce symptoms of menopause.
1. Exercise
• Being physically active and getting adequate sleep helps deal with symptoms such as hot flushes, stress, and mood swings
• Exercise has beneficial effects on well-being, Body Mass Index (BMI) and Coronary Heart Diseases
• Activities that stimulate the brain can help increase memory and concentration span, such as doing crossword puzzles, longhand mathematics, and reading books.
2. Diet
• A healthy diet, which constitutes lots of fruits, vegetables, and whole-grain
foods helps with fatigue and moodiness.
• Intake of foods with phytoestrogen (Found in some cereals, vegetables, legumes and herbs)
• Don’t forget to include enough calcium and vitamin D intake in your daily diet
• Avoid smoking and alcohol, as it is known to make hot flushes and anxiety worse
• Foods such as caffeine and spicy food should be avoided in menopause
3. Social support
Social interactions with friends and family, nurturing relationships, and healthy emotional support from loved ones are very effective means. Monitor your mood and make note of mood changes. A professional help from a counsellor and mental health professional is quite effective and must be readily available.
Remember and understand that it's temporary.
It is just another phase of life like puberty. The symptoms during the menopausal transition won’t last. Look at the positive side: no more periods, no fussing with tampons or pads, no more worry about leakage, and no more menstrual cramping.
It is not unusual to feel that your body is changing dramatically, or hardly changed at all. Some women experience a problem-free menopause, but most experience some symptoms ranging from mild to severe. If you feel that you are struggling, feel free to consult your doctor for any advice and support.
As, bear in mind that your health is your responsibility and that you are in charge. This is a time when your body deserves some love and care.
