Mood swings, anxiety, hot flushes, difficulty sleeping and dizzy spells... the menopause can really have a big impact on your daily life.
Abi Sparks shares some useful tips on how you can navigate the very natural - if not very frustrating! - signs of aging.
Menopause is where a woman’s menstrual periods stop permanently and they can no longer get pregnant. It is a normal part of the ageing process for women; however, many people will suffer with the symptoms of menopause which can lead to poor mental health.
The hormones oestrogen and progesterone, made by the ovaries, decline during the menopausal transition. These hormonal changes can cause symptoms such as hot flushes, sleep problems, and emotional changes such as feeling anxious, irritable and depressed.
Everybody experiences menopause differently, it is personal thing which is unique to you. For some people, they may feel their mental health is not affected very much, but for other people they may feel their mental health has been significantly impacted by the menopause.
These symptoms can be exacerbated by having trouble sleeping. A common issue people have during menopause. You may find that since going through menopause, you are struggling to fall asleep, wake up frequently, and feel unrested and tired throughout the day.
Your hormonal changes, and other symptoms such as hot flushes and anxiety may be causing this.
Here are some tips for better sleep.
1) Follow a regular sleep schedule. Try to go to sleep and get up at the same time every day, to get into a routine.
2) Avoid screen time before bed. The lights from your TV, computer and phone can disrupt your sleep cycle, and release melatonin (the sleep hormone), making it difficult to fall asleep.
3) Keep your bedroom at a comfortable temperature. Try and keep your room not too hot or too cold, with minimal noise.
4) Exercise at a regular time each day but avoid close to your bedtime. There is a study showing how at least 150 minutes of moderate activity each week can reduce severe menopausal symptoms significantly.
5) Use relaxation techniques. Try some deep breathing exercises, meditation, listen to calming music, or try aromatherapy with calming scents like lavender.
You may find that you experience depression during menopause. It can leave you feeling sad, low and with a loss of interest in life. It is perfectly normal to feel this way. Remember you are not alone.
To help deal with your depression you can practise self-care. Try and keep doing the activities that you enjoy. Maybe it’s reading a book or exercising. Staying connected to family and friends. Here at PSS Wellbeing Centres, there are many groups you can join to keep you busy and connected to others. You could try our Friday Green Walking group or perhaps a bit of yoga, or maybe a creative class to keep the mind busy. All groups are available on the Upbeat Liverpool website, under ‘what’s on’.
Abi Sparks