Menopause can be distressing for many women and invites concerning issues such as stress, anxiety, and depression. This article explains how menopause takes a toll on a woman's mental well-being. It is imperative to seek timely help to stay calm and composed during this crucial phase.
Menopause is when a woman in her 40s-50s, goes 12 months without a menstrual period. The common symptoms witnessed during this crucial phase are irregular menses, hot flashes, insomnia, night sweats, vaginal dryness, frequent urination, dry skin, headaches, joint and muscle pain, low sex drive, weight gain, and hair loss. However, for some women, menopause can impact their mental well-being.
How does menopause impact one’s mental well-being?
Menopause impact not only on one’s physical but even mental well-being. Many women report experiencing anxiety, mood swings, and even depression during this period, due to hormonal imbalance and other symptoms such as hot flashes, vaginal dryness, extreme fatigue, nighttime sweating, and insomnia. A large number of women will be frustrated, irritated, feel lonely, and might shut down socially. They will be constantly under stress and may even gain oodles of weight which can further induce depression. Women will also encounter issues such as poor self-esteem, anger, poor concentration, and cognitive health, will be vulnerable, and even get panic attacks. Women will become forgetful and feel tense or nervous.
Menopausal women should follow these vital tips
Navigating menopause will be like a rollercoaster, but embracing a holistic approach to mental health can be helpful. Taking just a few moments each day to write down your thoughts in a journal daily and emotions not only provides clarity but also fosters self-compassion. Doing so will also help you to track mood fluctuations and identify triggers, empowering you with deeper insights into your mental health journey. Women should exercise regularly and opt for walking, aerobics, yoga, swimming, cycling, and gyming. Ensure to practice relaxation techniques like yoga, meditation, and deep-breathing exercises to relax and calm down. Eat a well-balanced diet consisting of fresh fruits, vegetables, whole grains, pulses, lentils, nuts and seeds.
Stay away from spicy, junk, oily, canned, processed and sugary foods. Quit smoking and alcohol or illicit drug use. Sleep well for at least 7-8 hours, go for counseling, and you can even try cognitive behavior therapy to manage depression and anxiety to address your emotional concerns. Ensure to adhere to healthy lifestyle choices and you will surely notice the difference and will improve your quality of life. Communicate with your friends and family about how you feel and engage in group therapy or connect with friends who are navigating similar experiences. Embrace creative ways such as writing, painting, or even gardening to overcome stress.
(Author: Dr. Sonal Singhal, Consultant - Obstetrician & Gynaecologist, Motherhood Hospital, Gurgaon)
