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Effective Coping Strategies for Mental & Emotional Health During Menopause

Menopause is a natural transition in a woman's life. Women experience emotional turbulence when the reproductive years slowly come to an end. While it's a significant milestone, the physical and emotional changes women encounter during this phase often get overlooked.

Menopause mental health shifts are real. The formerly carefree and relaxed lady turns into a person plagued by anxiety, contending with ongoing battles against depression and mood fluctuations. And we understand it can be mentally draining, confusing and terrifying to some. 

If you are in the same boat, this blog is for you. Let's look into how menopause influences mental and emotional health and what are some effective self-care tips for handling this transition.  

Menopause and Mental Health 

Hormonal fluctuations mark the beginning of Menopause. A sudden decline in estrogen and progesterone levels limits the production of serotonin, the mood booster. As the female body goes through severe physical shifts, mental health also goes haywire. The situation worsens when heart palpitations, night sweats, and hot flashes keep women awake night after night. 

During the transition phase which is accompanied by mood swings, a woman often feel confused, irritated and anxious about what is happening with her suddenly. And, this combinedly takes a toll on her mental health. 

If not given proper attention and taken care of, all this all may lead to insomnia, brain fog, adhd, emotional outburst, etc.

The severity of the menopause signs differs from woman to woman. But more or less, all women experience physical and emotional challenges that make the menopausal journey challenging.

How is Mental Health Affected During Menopause?

Mental health and the Menopause go hand in hand. It may not be possible to understand earlier how serious the situation can be, but a glimpse into the effects of Menopause can help you prepare for the situation: 1. Mood Swings

Hormonal changes during Menopause and the years leading up to it cause unpredictable mood swings. Menopause rage is very true for women dealing with this life transition. A lack of effective coping mechanisms can make women aggressive. The sudden violent outbursts are the signs of it.  2. Anxiety and Stress

How Menopause and mental health are intertwined has been a topic of much discussion and research. But mere theories don't help women. The anxiety and stress from physical changes and the unknown make women depressed.  3. Insomnia

Sleep disturbances are common during Menopause. Taking longer than usual to fall asleep, frequent awakening throughout the night, less than 6 hours of sleep, and feeling tired and restless throughout the day further exacerbate mood-related issues. 4. Hot Flashes

A decrease in estrogen is the leading cause of annoying hot flashes. The sudden, intense feelings of warmth, especially around the chest, neck, and face, disrupt daily life. Along with such symptoms, the reddened face and profuse sweating are embarrassing. The constant shifts between hot and cold throughout the night make falling asleep more difficult.  5. Depression

One of the most talked about symptoms of Menopause is depression. Getting stressed out is common during middle age. It is during that time when your body is transitioning and there are changes taking place around you, your child might be moving out for the first time for studies or career and you may undergo an empty nest syndrome, leading to depressing phase. The looming sadness, hopelessness, and loss of interest in activities can have a strong effect on mood in some women.


Self-care Tips for Women during Menopause 

Dealing with menopausal mental health is challenging for many women. But that doesn't limit the solutions. There are proven ways to navigate the emotional challenges associated with Menopause. The below-mentioned menopause tips for women can change lives: 1. Proper Sleep

When you are already troubled with hot flashes and lack of sleep, a good night's sleep seems like a far-fetched dream. As you sleep less, the devastating menopausal mental health strikes you. 

To combat this situation, nothing works as effectively as following a sleep routine. You might miss your previous power to fall asleep anytime, anywhere, but a simple regular sleep regimen can improve your health and mood. 

2. Yoga

Regular yoga practice is known to boost mood, reduce stress, and promote mental and physical well-being. Yoga poses like shoulder stand (salamba sarvangasana), marichi's pose (marichyasana), head-to-knee forward bend (janu sirsasana), reclining bound angle pose (supta baddha konasana), downward-facing dog (adho mukha svanasana), bridge pose (setu bandha sarvangasana), and wide-legged forward bend (prasarita padottanasana) can help women tackled hot flashes, restlessness and insomnia. However, all the yoga asanas should be done under supervision.

3. A Nutritious Diet

A balanced diet can solve many health issues and make you feel your best. The menopausal phase is no exception. Health experts worldwide suggest following a healthy, vegetables, fruits, and protein-rich diet. Along with such a nutrition-rich diet, incorporating supplements in your daily diet can improve your situation. 

Menopause Ayurvedic Supplements like Menoveda's Akira for overall well-being and Amaya for fitness and strength address menopause concerns. Akira is an Ayurvedic supplement for mental health by Menoveda, which is well researched and made with natural ingredients like Gotu kola, Shankhpushpi, Ashwagandha, Shatavari and many more which will help you combat insomnia, stress and keep you calm. Managing mood swings, ADHD, fatigue, dizziness, lack of motivation, headache, and weight fluctuations becomes simpler and easier when Menoveda is beside you.

4. Exercise

No need to be a gym freak; you don't even need to visit a gym if you are starting your journey to better health or have never been to a gym. Go for a walk or run for 30 minutes every day. As you become accustomed to the routine, slowly increase the length of your exercise session. Don't be too hard on yourself. Start slow but steady.  

Regular exercise makes you feel fit, healthy, and happy, boosts self-confidence, improves mood, and allows you to sleep better. 

5. Regulate Your Temperature

You may not be able to control when you get hot flashes, but you can reduce the reaction of the after-effects. During sleep, loose, cotton, or linen clothes can stop you from hot flashes. Sleep in a room where there are windows or an AC. Keep water close to your bed. Keep a few bottles of water in the fridge. When you experience constant waves of hot flashes or the situation seems unbearable, rub the frozen bottles against your neck to cool down your temperature.

Menopause is a significant life change that women are aware of but unaware of its severity until it hits hard. It's the time to consider self-care tips for women during Menopause. The mental effects of Menopause can disrupt women's daily lives. But the right menopause tips help women overcome this phase with resilience and grace. 

6. Meditate

Take moments for self-introspection, let your inner psyche flourish. Meditation can be your sanctuary, a place to find solace amid life's whirlwinds. It's a gentle reminder that your inner peace deserves no less attention than any other aspect of your life.

7. Slow Down 

Amid the hustle and bustle of daily life, it's easy to forget the beauty in slowing down. Give yourself permission to relish each moment. It's in these unhurried moments that you'll rediscover the joy of simply being.

8. Pick Up a Hobby

What can be a better way than reigniting the fuel for your passion projects? Treat yourself by picking a hobby that brings you joy. If you want to explore any other passion you've always wanted to explore, it’s the right time. Express yourself through art. It can be a delightful escape from the everyday.

9. Normalise the Conversation

Menopause is a natural phase of life, yet it often remains a hushed topic. Break the silence around it. Engage in conversations with other fellow armies (women) around you who are also battling against menopause and its effects. Share your experiences and insights with friends, family, or support groups. In doing so, you'll understand the topic better while also empowering others to do the same.

Include Menoveda in your routine of self-care during menopause to enjoy the swift shift all menopausal women wish for. 

Find out how you can better take care of Menopause mental health. With Menoveda, embrace this new chapter of life with confidence.

Frequently Asked Questions:

1: How can Menopause affect your mental health?

Menopause is a deeply transformative journey. It affects you both emotionally and mentally. Your mental health gets affected a lot due to sudden mood swings, anxiety, depression, migraine, headache, adhd, etc. 

2: Why is self-care important during Menopause?

Considering self-care during Menopause has no alternative. From managing the mental effects of Menopause, such as mood swings, anxiety, and stress, to handling the physical symptoms (such as hot flashes, sweating, and redness), there are a lot of things that you might be facing. You only know what you are going through. Doing self-care at the right time will help you in passing through this transition phase smoothly.

3: Which lifestyle changes can assist with Menopause?

Making positive lifestyle changes, such as maintaining a balanced diet, engaging in regular exercise, practising stress-reduction techniques (yoga and meditation), and adequate sleep, are a few effective self-care tips for women during Menopause.