Menopause and perimenopuse are all essential parts of the natural process of aging for women.. Menopause has already began once you haven’t had a period in like one year, by then you should be around fifty years or more.
Perimenopause on the other hand is the period before menopause whereby all the symptoms occur. As the reproductive hormone levels changes, the body usually react with some hot flashes, interruptions of sleep and some changes in mood which could be quite unpredictable. A lot of times, these mood changes usually take the form of extreme and sudden feelings of anger, anxiety or panic.
Feeling of anger could be as a result of certain factors linked to menopause. The glaring realities of advancing in age and moving into a different phase of life in addition to the stress which accompanies it could contribute to moods which are unstable. Bear In mind that your body is changing, but you shouldn't blame yourself for all these emotions. it's just some real chemical reaction at play.
Keep reading to learn more about why these mood changes may occur and what you can do to find relief.
- Estrogen, serotonin, and mood
Estrogen is the hormone which manages a lot of the female's reproductive functions. When approaching menopause, the ovaries would slow down it's production of estrogen. Estrogen also is responsible for how much of serotonin is being produced in the brain. Serotonin is a happy chemical which helps in the regulation of moods. Producing less estrogen amounts to the production of less serotonin, and this could have a direct impact on how stable or optimistic you may feel.
Proper balance of the hormones is a vital key to regaining control over your mood. There are several activities and lifestyle changes which would be adopted to naturally balance your hormones.
- Eat a balanced diet
For a significant impact on your hormone levels, your diet has has to be balanced. The addition of foods which are rich in calcium, iron and vitamin D would not only help you in feeling better, but would also keep the bones strong when the production of estrogen slows down.
Menopause is closely connected to weight gain, which could in turn affect moods and self-image. So stick to a diet high in fiber in order to protect your colon health and keep regular digestion. Take the sole responsibility of caring for your body.
Recent research also suggests that plant estrogens which are found in soy could help in the reduction of menopause symptoms, so you should consider making soy milk or tofu into pantry staples. Women with a medical history of cancer should talk to their doctors before including soy in their diet.
- Exercise regularly
Regular exercise could stimulate the release of endorphin hormones, that boost your mood. At postmenopause, you become at an elevated risk for heart disease, so getting some cardio exercise now is very much important. Low-impact cardiovascular exercise, let's say jogging, Pilates, elliptical machines etc could get the blood pumping and thus improve the way you feel about your body.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate cardiovascular exercise per week for older adults, including women in menopause.
- Channel anger into creative activity
According to researchers in one clinical trial:
Perceived control over your symptoms may be an indicator of symptom severity.
This could be the reason why a good number of women find it quite helpful to channel their strong emotions into a productive outlet. Activities like writing, gardening, painting and even decoration of the home could provide you with the space to process your emotions in a positive way. The moment you become able to accept that you are moving into a new phase of life and embrace your decision to change, a positive one decision, then you would see a notable decrease in your strong mood swings.
- Practice meditation, mindfulness and stress management
Meditation and mindfulness could help you regain a good amount of positive awareness that feeling of control over your symptoms. Always live in the moment and focus on what your senses are telling you right now. Such as what do you see, taste smell, hear, feel?
Although some studies are emerging to counter the effect of mindfulness on anxiety and depression, but it's already fact that these practices provide us a sense of empathy and self-compassion.
By using a mindfulness app, doing deep breathing techniques, or simply starting your day with 10 minutes of free time to think, you’re already on your way to a mindfulness practice.
You could use this ability to relieve your mind of negative thoughts the moment your anger begins to flare up. Link your feelings deeply during uncomfortable hot flashes and heated moments.The more frequently you practice this habit, the more automatic it would eventually become.
Try out journaling, write out all of your frustrations. continue to reflect back on your own behavior and think all those things which triggerd your outburst.
An outburst might be prevented the next time once you are able to recognize you are on the path to one. Stop, breathe deep breathes. Take yourself from the situation.
- Treatment options
The doctor might recommend some prescription drugs which would help you in stabilizing your moods.
Hormone therapy with low-dose synthetic estrogen is a good choice for some women to help provide symptom relief. Low-dose antidepressants (SSRIs) can help decrease hot flashes and mood swings.
A doctor might also recommend that you take sessions with a psychologist counselor just to draft out a mental health plan which would address your long-term needs.
Although anxiety, mood swings and intense anger during menopause are quite normal, these are not symptoms which you have to live with. Through , home remedies, holistic treatments and the help of your doctor, it becomes easier for you to take back control of your moods and embrace your new phase of life.