Menopause Symptoms & Relief Part 2: Psychological & Cognitive Symptoms.
Welcome to week 2 of my dive into the world of menopause.
If you haven’t read week 1 or 2 of the blog you might like to go back & read about the differences between the three stages of menopause, a brief history of menopause research & how to deal with some of the physical symptoms of menopause. This week I share info about what you might be able to do to help with the brain fog & heightened anxiety that many of us have started to experience.
PSYCHOLOGICAL & COGNITIVE symptoms of menopause & how to manage them.
Hormonal changes, vasomotor symptoms & sleep deprivation can contribute to mood changes, anxiety, irritability, brain fog & trouble making decisions.
There is a 50% decrease in serotonin, our emotional & sleep regulation hormone after menopause.
Depression is not more common at this time but a past history of depression (particularly post-natal) & stress during menopause make mood problems more likely.
How can we help ourselves?
Lifestyle changes
Exercise regularly: aim for 30 minutes of moderate intensity per day. Try walking, swimming or cycling.
Reduce stress: try relaxation techniques like yoga, deep breathing & mindfulness (search YouTube using these phrases for guidance).
Healthy diet: fruit, vegetables & whole grains can stabilise mood & energy levels. Avoid processed foods, sugary drinks, excessive caffeine & alcohol.
Hobbies: participation in group activities can keep you engaged with others & reduce feelings of isolation. Join a walking group, line dance or volunteer if you have the time.
Medication
Antidepressants: in some cases, moods might be stabilised with antidepressants but it’s important to find a good GP & be guided by them.
A Practitioner’s Toolkit for Managing Menopause: developed by the Women’s Health Research Program in the Monash University School of Public Health and Preventative Medicine 2023. This publication is free to download. Print it & present it to your GP & help them help you.
Talk therapy
Talking to a therapist means you don’t have to keep moaning to friends!
You can really lay all your feelings out & gain an insight into why you might be feeling the way you are & how you might work to feel better about yourself.
A therapist can put things into perspective for you, suggest solutions, point you to helpful resources & help you fill your toolkit with goodies you can utilise outside sessions.
Other ideas
Seek support: talk therapy can reduce stress & boost confidence. Setting goals with a therapist & being held accountable can increase the chances of making a plan that works & sticking to it.
Social media: finding support groups online is a good way to remind ourselves that we’re not alone on this journey. Choose your platform & do the research, you’re looking for real support, not women who post about their unrealistically perfect lives!
Podcasts: There are lots of podcasts out there but you’ll have to do some searching to find those that resonate. There are links below for a few menopause related ones but if you’re already into podcasts then you know the choices are endless…..
Exercise: We live on average 30 years post menopause so, imho, being fit & healthy is a no brainer. As a long time yogi I know how beneficial regular exercise is for the brain. If you’ve ever tried a challenging yoga practice you know how mentally stimulating it can be remembering the sequence & breathing correctly! Why not try dancing, pilates, boxing or weight lifting? All guaranteed to keep your brain ticking over & useful neural pathways firing on all cylinders.
Managing menopause requires a comprehensive assessment & this is just a guide & starting point. Seek professional advice before making any major changes to your routine.
Download the Practitioner’s Toolkit for Managing Menopause & speak to your GP in the first instance.
The Australasian Menopause society has a variety of useful fact & information sheets available to download for free & is a good place to keep up with the latest developments in women’s health https://www.menopause.org.au
Listen to:
The Happy Menopause, a nutrition & lifestyle podcast for midlife women
Menopause Natural Solutions presented by Naturopath Jennifer Harrington
Don’t despair, there are plenty of menopause supports available & whilst you may experience physical & emotional changes during menopause it doesn’t mean life is over! This can be a time of reflection, of setting new goals & of being an unfiltered version of ourselves.
Create some time for yourself. Put yourself first & make a commitment to your own wellbeing. Get fitter, feel better & step into this new era of your life with joy & excitement.
Next week…Skin changes during menopause & how to manage them.