How To Glide Through The Symptoms Of Menopause and Anxiety

Perhaps anxiety has never been much of an issue for you in the past. Not until menopause. Now, it seems like life is suddenly much harder, and you are not bouncing back as quickly as you should. Situations that you would have shrugged off in the past have you worrying more now to the point that you get physically, emotionally, and mentally sick.

Menopause is often accompanied by anxiety, but you can glide through this season with a few lifestyle changes.

Why Menopause and Anxiety are Linked

Your anxiety symptoms may increase during menopause due to fluctuating hormones. During this time, estrogen and progesterone fluctuate and eventually decrease so that all menstruation stops. After one year of no periods, a woman is considered post-menopausal.

Perimenopause and menopause can last for years with fluctuating hormones that result in symptoms such as heightened anxiety, headaches, hot flashes, bloating, weight gain, and changes in body composition.

How to Glide Through the Symptoms of Menopause and Anxiety

You can make the transition easier and manage the symptoms of menopause and anxiety. Not only do your hormones affect anxiety levels, but so do menopausal sleep issues, like insomnia or staying asleep, and stress from life events. A woman in her 40s and 50s may experience more stress than in previous decades due to bigger responsibilities, careers, parenting, aging parents, and preparing for future retirement.

By adopting lifestyle changes, you can alleviate the symptoms of menopause and anxiety.

Ensure a Good Night’s Sleep

Sleep disturbances are prevalent during the menopausal years. You may struggle with insomnia or have trouble falling asleep when awakened at night. Sleep problems can also worsen when combined with life stress and caring for younger children or aging parents through the night.

To ensure a good night’s sleep, create an evening routine conducive to rest. Start your routine either before you eat dinner or right after you clean the kitchen. Make your routine short to start. For example, maybe a warm shower and pajamas are crucial before dinner to signal your brain that bedtime is near. Or, perhaps you would rather wait until after dinner for a hot bath and a cup of tea. Avoid screens at least two hours before bed for better quality sleep.

Make Nutrition a Priority

Substances like alcohol, caffeine, added sugar, and preservatives can worsen anxiety. According to studies, ultra-processed foods can increase the severity of menopausal symptoms. Choose minimally processed nutritious foods over fast foods and processed food items.

Start with lean proteins, vegetables, complex carbohydrates, healthier fats, and fruits. Balance is key. You do not need to deprive yourself of your favorite food. Instead, eat healthier foods most of the time and limit your favorite processed foods as treats. For example, you can eat nutritious meals during the week and treat yourself to two slices of pizza and a cup of ice cream on Friday nights. You can also find healthier alternatives for your favorite treats.

Exercise to Reduce Stress

Your body was made to move, and it craves fluidity. Unfortunately, many women lead sedentary lives, commuting in their cars and working desk jobs. This lifestyle increases the risk of high blood pressure, higher resting heart rate, heart disease, obesity, Type 2 diabetes, and stroke.

The American Heart Association recommends 150 to 300 minutes of moderate-intensity exercise weekly. This can include cardio workouts such as walking and bicycling and strength training sessions with free weights or body weight resistance. Exercise also helps with other symptoms such as weight gain, bloating, and changing body composition. Always get your doctor’s clearance before starting a new fitness program.

Talk to Your Doctor

Hormone replacement therapy (HRT) and bioidentical hormones are not for everyone, so weigh the pros and cons with your physician. However, those women who can use HRT may see a reduction in menopause and anxiety symptoms.

HRT is not a magic pill or treatment. Lifestyle changes practiced consistently will serve you beyond your menopausal years. A strong and flexible body, reduced stress, and healthier choices will last a lifetime.

Get Counseling Help for Anxiety

The combination of menopause and anxiety can last several years. Adopt the lifestyle changes above and seek help for your hormones from your primary care physician if this seems like a good option for you.

If you need help with anxiety, contact our center today for a consultation. We would love to help you through this era. Life is so good after menopause, but you may need some help getting through the transition. Give us a call today.