Menopause isn't just a physical change but a profound emotional journey. As your body adjusts to fluctuating hormone levels, your mood and mental health can take a rollercoaster ride. In this comprehensive guide, we'll delve deep into the psychological effects of menopause and share practical tips to help you navigate this transformative time with resilience and grace.

The Emotional Impact of Menopause

The years leading up to menopause, known as perimenopause, and the transition itself can bring about significant changes in both the body and mind. One of the most notable effects is the doubling of depression incidence during this period. Women who have struggled with depression or anxiety in the past might also see a resurgence in symptoms.

The hormonal fluctuations that characterise menopause can have a profound impact on mood regulation. Estrogen and progesterone, two key female hormones, play crucial roles in neurotransmitter activity and neuroplasticity in the brain. As these hormone levels fluctuate, it can disrupt the delicate balance of neurotransmitters like serotonin and dopamine, closely linked to mood regulation.

Research has shown that milder depressive symptoms have been linked with hormone changes. For example, a study published in 2019 linked an increase in depression symptoms at perimenopause with fluctuations of progesterone and estradiol. However, the link between major depression, the more severe form of clinical depression, and hormonal changes is not as clear.

It's important to note that while hormonal changes play a significant role, they are not the sole cause of mood changes during menopause. Midlife, when menopause typically occurs, is a time when women may face multiple sources of stress, including caring for children, dealing with ageing parents, and navigating other life changes. These stressors can contribute to the incidence of depression and anxiety at this age, alongside hormonal changes.

Navigating the Emotional Changes of Menopause

Menopause is a period of significant hormonal fluctuation, which can have a profound impact on your emotions. Understanding and managing these emotional changes is key to maintaining mental well-being during this transition. Here are some common emotional changes you may experience during menopause and how to navigate them:

1. Mood Swings: Hormonal fluctuations can lead to sudden and intense mood swings, ranging from irritability and anxiety to sadness and frustration. Recognising these mood swings as a normal part of menopause can help you cope better with them.
   
   
2. Anxiety and Depression: Menopause can also trigger or exacerbate feelings of anxiety and depression. If you're experiencing persistent worry, fear, or sadness, seeking professional help is important. Therapy, medication, or a combination can effectively manage these symptoms.
   
   
3. Loss of Libido: Hormone level changes can affect your libido, leading to a decrease in sexual desire. Open and honest communication with your partner about these changes is essential. Exploring new ways to connect and intimacy can help maintain a healthy sexual relationship during menopause.
   
   
4. Coping with Grief: Menopause marks the end of your reproductive years, which can bring about feelings of loss or grief. It's important to acknowledge and process these feelings through journaling, talking to a therapist, or engaging in activities that bring comfort.
   
   
5. Self-Reflection and Growth: Menopause can also be a time of self-reflection and personal growth. Embracing this transition as a natural part of life and an opportunity for new experiences can help you navigate it with empowerment and acceptance.
   
   
6. Seeking Support: Don't hesitate to contact loved ones, friends, or a mental health professional for support. Joining a support group for menopausal women can also provide you with a sense of community and understanding.
   
   

Coping Strategies

1. Be Aware: Mood changes may accompany other menopausal symptoms. Understanding that these changes are normal parts of menopause can help you cope better.
   
   
2. Keep Track: Monitoring your mood, sleep patterns, and stress levels can help you identify any concerning patterns. Keeping a journal or using a mood-tracking app can help identify triggers and patterns.
   
   
3. Lifestyle Changes: Regular exercise has been shown to improve mood and reduce symptoms of depression and anxiety. Physical activity can also help with sleep and overall well-being. Prioritising sleep is also crucial, as hormone shifts can cause nighttime hot flashes or other sleep disruptions. Managing stress through yoga, meditation, or mindfulness can also help reduce symptoms.
   
   
4. Seek Support: Don't hesitate to contact loved ones or healthcare professionals for support and guidance. Talking to a therapist or counsellor can provide coping strategies and emotional support. Support groups for menopausal women can also be beneficial, providing a sense of community and understanding.
   
   
5. Temporary Nature: Remember that these mood changes are often temporary and tend to ease with time after menopause. Data show that hormone-related risks ease with increasing time after menopause. While antidepressants or other treatments may be necessary for some women, they are not typically needed long-term.
   
   

Menopause is a natural phase of life that every woman goes through, but it can be challenging, both physically and emotionally. By understanding how it affects your mood and using these coping strategies, you can ride out the storm with a smile. You're not alone, and there's plenty of help available to make this transition smoother.

By acknowledging and addressing these emotional changes, you can navigate the ups and downs of menopause with greater resilience and self-awareness.

FAQ

Can menopause cause personality changes?

Yes, menopause can potentially cause changes in mood and behaviour due to hormonal fluctuations. However, personality changes are often temporary and tend to improve with time.

Are there specific foods that can help manage mood swings during menopause?

While no specific diet is proven to eliminate mood swings, eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall health and potentially help manage mood swings.

How long do mood changes typically last during menopause?

Mood changes during menopause can vary from person to person. For most women, mood swings and other emotional symptoms improve within a few years after menopause. However, individual experiences may differ.

© The Natural Doctor

Menopause can be challenging for many women, both physically and emotionally. Hormonal changes during menopause can lead to decreased sexual desire and physical changes that can make sex uncomfortable or painful. However, it's important to remember that these changes are normal, and there are ways to maintain sexual intimacy and pleasure during this time.

Physical Changes and Their Effects

During menopause, the body produces less estrogen, which can lead to vaginal dryness and thinning of vaginal tissues. These changes can cause discomfort or pain during sex and decrease sexual desire. In addition, menopause can also cause changes in the pelvic floor muscles, leading to urinary incontinence or discomfort during intercourse.

Communication with Partners

One of the essential strategies for maintaining sexual intimacy after menopause is communication with partners. It's important to discuss any changes in sexual desire or physical functioning with partners and to explore ways to adapt to these changes together. This can include trying new positions, using lubricants or other products to help with vaginal dryness, or incorporating more non-sexual physical intimacy into the relationship.

Exploring New Positions

Exploring new sexual positions can also help maintain sexual intimacy and pleasure during menopause. Positions that allow for deeper penetration can be more uncomfortable, so it may be helpful to try positions that allow for shallow penetration, such as spooning or the missionary position with a pillow under the hips. Experimenting with different positions can also help find more comfortable and enjoyable ones.

Incorporating Lubricants

Incorporating lubricants into sexual activity can also help manage vaginal dryness and discomfort. Various kinds of lubricants are available, including water-based, silicone-based, and oil-based. It's important to choose a lubricant that is safe to use with condoms and other barrier methods, and that does not cause irritation or allergic reactions.

Hormone Therapy

Hormone therapy is another option for women experiencing vaginal dryness or discomfort during menopause. This treatment involves taking hormones to replace those the body is no longer producing. Hormone therapy can help restore vaginal tissues and improve sexual function. However, it is not without risks and should only be used under the guidance of a healthcare professional.

Self-Care

In addition to communication with partners and exploring new positions or lubricants, self-care can also play a role in maintaining sexual intimacy after menopause. This can include regular exercise, eating a healthy and balanced diet, getting enough sleep, and managing stress. These strategies can help improve overall physical and emotional well-being, which can, in turn, improve sexual function and desire.

Seeking Professional Help

If the physical changes caused by menopause are causing significant discomfort or pain during sexual activity, it may be helpful to seek professional help. A healthcare provider can offer advice on managing symptoms and may recommend medical treatments, such as hormone therapy or medications for vaginal dryness. A pelvic floor physical therapist can also help women address pelvic floor muscle changes and incontinence issues.

Exploring Alternative Forms of Intimacy

In addition to maintaining sexual intimacy, it's important to remember that intimacy can take many forms. It's important to communicate openly with partners about what forms of intimacy are comfortable and desirable. Exploring alternative forms of intimacy, such as cuddling, hugging, or kissing, can be a way to maintain emotional closeness and intimacy with a partner, even if sexual activity is not possible or desirable.

Addressing Mental Health Concerns

Menopause can also impact mental health, which can, in turn, affect sexual function and desire. Depression, anxiety, and mood swings are common during menopause and can interfere with sexual intimacy. Seeking mental health support, such as therapy or counselling, can help manage these symptoms and improve overall well-being.

Managing Stress

Stress can also have an impact on sexual function and desire. Finding ways to manage stress, such as through exercise, meditation, or relaxation techniques, can help improve sexual function and desire. It's important to prioritize self-care and stress management during menopause to improve overall well-being.

Lifestyle Changes

In addition to seeking professional help and addressing mental health concerns, lifestyle changes can help improve sexual function and desire during menopause. Regular exercise can help improve circulation and promote overall health, which can, in turn, improve sexual function. Eating a healthy diet and staying hydrated can help support overall health and improve sexual function. Avoiding smoking and excessive alcohol consumption can also help improve sexual function and overall health.

Communication with Partners

Communication with partners is also essential during menopause. It's important to talk openly and honestly about changes in sexual desire and function and to discuss ways to maintain intimacy and pleasure. This may involve exploring new positions or techniques, using lubricants, or trying new forms of intimacy. It's important to approach these conversations with empathy and understanding and to remember that changes in sexual function and desire are a normal part of the ageing process.

Education and Support

Many women may feel embarrassed or ashamed to talk about changes in sexual function and desire during menopause. However, it's important to remember that these changes are a normal part of the ageing process and are nothing to be ashamed of. Seeking education and support can help women feel more comfortable and confident in their sexual lives. This may involve attending support groups or seeking information from trusted sources, such as healthcare providers or sexual health experts.

Exploring Alternative Treatments

In addition to lifestyle changes and communication with partners, alternative treatments may help improve sexual function and desire during menopause. Some women may benefit from hormone therapy or other medical treatments for vaginal dryness or other physical symptoms. Others may find that alternative therapies, such as acupuncture or herbal remedies, can help manage symptoms and improve sexual function. It's important to consult with a healthcare provider or alternative health practitioner before starting new treatments.

In conclusion, menopause can bring physical and emotional changes affecting sexual intimacy and pleasure. However, many strategies can help manage these changes and maintain a healthy and satisfying sex life, including seeking professional help, exploring alternative forms of intimacy, addressing mental health concerns, and managing stress. By prioritizing sexual well-being and seeking help when needed, women can navigate the changes of menopause with greater ease and comfort. It's important to remember that menopause is a normal part of life, and with the right support, women can continue to enjoy intimacy and pleasure in their relationships.

© The Natural Doctor

Menopause is a period that occurs one year after women have their last period. It can cause noticeable changes in skin and hair. These effects can be reduced with the right care.

Here are the top dermatologists' recommendations

Age Spots

You'll notice the effects of the sun's harmful ultraviolet rays if you have spent a lot of time outdoors without sun protection. Age spots and darker areas can develop on the chest, face, neck, arms, and hands. Pre-cancerous and cancerous growths in the skin are also more common during this time.

Sunscreen should be applied every day to your skin before you go outside. It can be applied to any skin areas that clothing doesn't cover. Broad-spectrum sunscreens with at least 30 SPF are recommended to protect your skin. This will help reduce the appearance of age spots and prevent the formation of new ones.

For skin cancer screening, make an appointment with a dermatologist. As you age, your risk of developing skin cancer increases. Skin cancer screenings are more important as your risk increases. Skin cancers and pre-cancerous growths can be treated if detected early.

Dry skin

Skin loses its ability to hold water during menopause. This can lead to skin becoming very dry. Dry air can make this more apparent. Instead of using soap, use a mild cleanser to wash dry skin. Deodorant bars should be avoided. Moisturizer can be applied after bathing or when your skin feels dry. Remember to talk to your dermatologist.

Easy Bruising

Skin becomes thinner as estrogen levels drop. Thinner skin is more prone to breaking down. Applying a broad-spectrum sunscreen with an SPF of 30 or more daily may help reduce the appearance of thin skin. Although this will not make your skin thicker, it can help prevent any further thinning. Sunscreen should be applied to your neck, face, hands, and all other areas that clothing can't cover. It would be best if you did this daily, even during winter. A dermatologist can help you determine the best treatment option.

Hair loss

Many women notice thinning hairs on their heads after menopause. A widening of the part could be the first sign. Sometimes, women notice a receding hairline. The earlier you treat hair loss, the better. Many factors can cause hair loss, so it's important to consult a dermatologist immediately. Hair loss treatment depends on the reason. Your dermatologist might recommend minoxidil or laser treatment if your hair loss is caused by menopause.

Acne or Pimples

Some women experience teenage-like acne as their levels of estrogen drop during menopause and before. Treatments for teenage acne can be too harsh because a woman's skin tends to be thinner and drier.

Use a cleanser with salicylic acid to clean acne-prone skin. This will help unclog pores. Avoid using products that dry out your skin because they can only worsen your acne problem. If you cannot control your acne, it is worth visiting a dermatologist. It may be necessary to use hormonal treatments, too, as per the advice of a medical professional.

Fine Lines

Skin ageing can begin with fine lines. Experts recommend sunscreen, retinol, and peptides as the main steps in skin care.

There's no better time than the present to start using sunscreen in your skincare routine.

Retinol may also help reduce the appearance of fine lines and wrinkles during menopause. The topical application of retinol has anti-ageing properties.

Peptides can increase collagen production. Peptides can stimulate collagen production, one of the main fibres keeping the skin plump.

© The Natural Doctor

After menopause, painful intercourse is a typical condition. According to study, over 40% of postmenopausal women suffer with the disorder known as dyspareunia. 

Despite this, the majority of women do not seek treatment or even recognize that aid is available. Your sex life, relationship, and self-image may all be affected by the disease.

Reduced estrogen levels after menopause induce dyspareunia, which affects the vaginal tissue, leaving it thin, inflammatory, and dry. And, unlike hot flashes following menopause, the problem isn't going away on its own.

Can lead to UTIs

In fact, if left untreated, the problem may worsen because the tissue is readily inflamed and may even bleed after intercourse. Vulvovaginal atrophy is the general term for the disorder, which is linked to an increased risk of urinary tract infections, overactive bladder, and bladder leaks.

Researchers examined 3,520 postmenopausal women aged 55 to 65 residing in the United States, Canada, Denmark, the United Kingdom, Finland, Norway, and Sweden for the Vaginal Health: Insights, Views, and Attitudes (VIVA) study, which was published in 2012. The researchers discovered that 58% of women experiencing vaginal discomfort were unaware that it was an indication of menopause.

In the Revealing Vaginal Effects At MidLife (REVEAL) study, 80 percent of women who had dyspareunia stated they had just learned to deal with it, and many continued to have sex despite the discomfort.

Over-the-counter and prescription treatments

You can attempt over-the-counter remedies to relieve the pain, at least briefly. Personal water-based lubricants, such as Astroglide or K-Y Ultragel, can make intercourse more comfortable, and they're safe to use with latex condoms and clean up with soap and water. However, because they evaporate faster than other types, reapplication may be necessary on a regular basis.

Replens or Vagisil Prohydrate are vaginal moisturizers that replicate the vagina's natural secretions and can hydrate the vagina for two to three days.

Your doctor can prescribe vaginal or oral estrogen therapy to address the underlying problem of estrogen insufficiency in the vaginal tissue. Low-dose vaginal estrogen therapy is safer than systemic therapy, and vaginal creams, rings, and tablets are quite successful (pills or patches).

Many women are hesitant to take oral hormones because they are concerned about cardiovascular disease or breast cancer. However, a study published in September 2017 in the Journal of the American Medical Association followed more than 27,000 women who took oral hormone therapy for an average of five to seven years and then followed them for an additional 18 years found no link between hormone therapy and increased or decreased death rates.

Another, more recent option is Osphena (ospemifene), a nonhormonal, once-daily medication available only by prescription that acts on estrogen receptors in the vaginal tissue and thickens it. Osphena is a selective estrogen receptor modulator (SERM), the same class of medicine as tamoxifen and toremifene, which are used to treat breast cancer. Daily use of the medicine is well tolerated and helpful in lowering the severity of painful intercourse, according to studies conducted before and after its approval in 2013. On the other hand, Osphena has been linked to an increased risk of stroke, blood clots, and uterine cancer.

Laser therapy is a newer treatment option that has shown promise in studies for treating dyspareunia, repairing premenopausal vaginal tissue, and enhancing a woman's quality of life.

Getting the courage to talk to your doctor

According to surveys, many women are hesitant to discuss painful intercourse with their doctors. They may be embarrassed, thinking there is nothing that can be done to help them, or that their sex life is private and not something they should share with their doctors.

Many people say they hope their doctors would bring up the subject so they wouldn't have to bring it up themselves. Doctors should inquire about it, but if they do not, you should bring it up on your own. It's a common issue, so your doctor won't be startled when you ask.

Menopause starts in the late 40s or the early 50s for most women, usually lasting a few years. During that time, at least 60% of women experience the typical symptoms of menopause, meaning hot flashes, mood swings, tiredness, irritability and night sweats. 

Aside from those unpleasant symptoms, women undergoing menopause have an elevated risk of several diseases, specifically osteoporosis, heart disease, diabetes and risk of obesity. During that time, a lot of women turn to natural remedies and supplements to relieve the symptoms. The following examples are here to give you some pointers:

Eating Calcium and Vitamin D-Rich Foods

The hormonal changes during menopause may cause your bones to weaken, increasing the risk of developing osteoporosis. Calcium and vitamin D are connected to good bone health and density, so you should make sure you have enough of both in your daily diet. Adequate intake of vitamin D for postmenopausal women is also something related to lower risks of fractures. 

Calcium-rich foods such as milk, cheese and yoghurt are a great addition to your diet, but they’re not the only source. Leafy greens such as kale, spinach and collard greens are a good source of calcium as well. You can also find them in beans, sardines, tofu and a variety of other foods. 

Calcium-fortified foods are a good source too, such as fruit juice, milk alternatives and cereals. The main source of vitamin D remains the sun since your skin is naturally producing it whenever you’re exposed to sunlight. As you get older, the body's ability to produce it gets less efficient, so supplements are encouraged to compensate for this change.

Keep Your Weight Balanced and Healthy

It is not uncommon to gain weight during menopause as a result of changing hormones, genetics and lifestyle. The gain of excess body fat around the waist is connected to a heightened risk of developing diseases such as diabetes and heart issues. Your body weight may affect the menopause symptoms as well.

Eating Fruits and Vegetables

Diets rich in fruits and vegetables may help you prevent a good range of your menopause symptoms. Fruits and vegetables are low in calories, but at the same time filling, allowing you to lose weight and maintain a healthy balance. They may also prevent several diseases, specifically heart disease. The risks of this condition rise after menopause, due to age, weight gain and reduced oestrogen levels in the body. Fruits and vegetables can also help prevent bone loss in a balanced diet.

Avoiding Triggering Foods

Some foods may trigger hot flashes, mood swings and night sweats, so they should be avoided. They are more likely to trigger those if you eat them at night as well. The common triggers may include alcohol, caffeine and spicy or sugary foods. You should keep a symptom diary if you experience those, keeping track of the foods triggering menopause symptoms. This may allow you to avoid the symptoms by avoiding these foods or reducing their consumption.

Regular Exercise

There is not enough evidence as of yet if exercise has any direct effect on treating night sweats and hot flashes. There is ample evidence that proves the benefits of regular exercise, however. Improved energy levels and metabolism, healthier bones and joints, better sleep patterns and decreased stress levels. In one example a study found that a mere three hours of exercise a week may improve the physical and mental health of a group of menopausal women. 

Regular exercise is also associated with better health, protection from diabetes and several dangerous conditions. Stroke, heart disease, cancer, high blood pressure, type 2 diabetes, osteoporosis and obesity are much less likely to occur with enough physical activity.

©The Natural Doctor