Menopause and Mental Well-being
Entering menopause is often a stressful time
Hormonal changes can cause a plethora of symptoms - physical and psychological - such as hot flashes, night sweats, sleep disruption, anxiety, poor self-esteem, and irritability which understandably, can take a toll on our mental well-being. Add to the mix the stresses of day-to-day life and meditation isn’t a magical cure for all of our mental health issues, however it can change how our bodies respond to stress, which ultimately works wonders on anxiety, depression and such. There are also options such as Hormone Replacement Therapy (HRT) or Cognitive Behavioural Therapy (CBT) which can help address symptoms.
Here are my top tips to help stave off stress and stay mental-healthy during menopause.
1) Invest in yourself
Allow yourself to have the time and space you need to. Listen to your body and mind, think about your lifestyle start really taking care of your body inside and out. Do things that uplift you daily, whether that’s spending time exercising, talking to loved ones, whipping up home-cooked meals, doing affirmations in front of the mirror each morning. Make sure you make time for yourself every day, you’ll thank yourself for it, believe me.
2) Breathing Techniques
Free and easy to do, if you’re feeling stressed stop, take check, and spend a few minutes concentrating on your breathing. A really simple technique is the four and eight breathing technique. Close your mouth and inhale through your nose for a count of four, pause for a few seconds, now exhale completely through your mouth making a whoosh sound, for a count of eight. Repeat this for several breaths.
Meditation doesn’t mean sitting cross-legged on a yoga mat chanting for hours. There are so many great guided meditation videos on YouTube which you can listen to that will just give you some time out from your daily routine. It can be as little as 5 minutes a day. With meditation practice makes perfect. When you meditate regularly, you are able to enter a deep state of relaxation whenever you need it most, giving you the power to control your mind and mood.
4) Sage Bath
A long soak in a hot bath after a long day is a great way to relax and
reflect. Try adding some herbs like sage, (which can also be drunk in tea) to help
reduce menopausal symptoms. Chuck a handful into your bath, or you can buy bath
tea bags or soaks - sit back, relax, and feel the days’ stresses soothe away.
5) Balance your blood sugar levels
Take stock of what you’re eating and drinking and focus on keeping your blood sugar levels balanced. Although eating that bar of chocolate may reduce your stress levels in the short term, it plays havoc with your blood sugar levels which in turn releases cortisol one of the bodies fight or flight hormones. Which will actually make you feel more stressed.
Exercise is a great stress reliever as it produces endorphins, the body’s feel-good hormone. It’s also great to keep active and can help to reduce menopausal
symptoms. If you’d like some inspiration on what exercise you can do, pop over to
7) Talk about it
Get talking with family, friends or a healthcare professional or
counselor. Remember the saying a problem shared is a problem halved? Sometimes
talking through what’s going on with someone else can make the problem seem less
daunting or troubling. If you want to talk with like-minded women we’d love you to join
our Facebook group.
If you’d like advice on how to make lifestyle changes that can help address some of the
symptoms of menopause, email me on email@example.com, or click here for more information on my 90-Day Plan that empowers women to take better control of their menopause through a dedicated exercise and nutrition programme.