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7 Tips to Improve Your Menopause Mind

7 Tips to Improve Your Menopause Mind

Have you, your friends or family experienced reaching menopause and feeling your emotions or mental health suddenly change? It can be due to the low estrogen levels that occur in the years leading up to menopause – the perimenopause – because low estrogen levels often lead to hot flashes, poor sleep, night sweats, and more frequent urination.

Any or all of those things are enough to keep you up at night or at least disturb your sleep. And tired people are at more risk of being cranky and depressed.

But midlife itself is also a time that many people are at risk for depression, mood swings, and irritability. If your menopause seems to be affecting your mental health, talk openly about it with your doctor.

Here are seven things to consider before you have that conversation:

  • Were you depressed before menopause – could this be part of an ongoing problem that just got worse?
  • Are too many wrinkles and too little energy making you feel old and negative about yourself and lowering your self-esteem?
  • Is your life under increased stress?
  • Are you suffering from severe menopausal symptoms that are bringing you down?
  • Are you socially isolated – no relationship, friends, or family for support?
  • Are you having financial problems that limit your happiness?
  • Are you sad because you don’t have kids or can’t have any more kids?

Here are seven ways to help you feel better:

  • First, talk about menopause with your doctor. Consider estrogen and find out if it is a good choice for you to treat low estrogen or if not, what the alternatives are.
  • Consider talk therapy with a mental health professional or someone trained to deal with mental health issues and menopause. I treat many women who are in or near menopause and need guidance through this window of transition. Talking with friends or others who have similar problems can also help.
  • Discuss medical prescriptions for depression with your doctor to find out if this treatment would be helpful for you.
  • Get enough sleep. As Shakespeare said…”sleep knits the raveled sleeve of care.” Get a sleep diary here to see if you are getting enough sleep.
  • Get physical – start to exercise (walk, garden, or go dancing) for at least 30 minutes at least four days a week.
  • Look for ways to de-stress – listen to relaxing music, read a book, or try relaxation techniques. Click here to listen to a relaxing song I wrote called Summer Day. Breathe in and out slowly while listening to the song.
  • Use positive affirmations such as “I attract only healthy relationships,” ” I am capable and deserve success,” or “I believe in myself and others believe in me too.” Positive self-talk works.

To further help you, download my free Stress-Busters eBook and get more info on menopause.

Related:
6 Things Every Woman Should Know Before Menopause
Best & Worst Foods for Menopause Symptoms
5 Ways to Practice Happiness

Read more: Aging, Alternative Therapies, Anxiety, Body Image, Depression, General Health, Gynecology, Health, Healthy Aging, Menopause, Mental Wellness, Relationships, Stay Well With Dr. Seibel, Stress, Women's Health, , , ,

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Dr. Mache Seibel

Women's health expert and guest speaker Dr. Mache Seibel addresses consumers' critical needs from weight control to HRTmenopause and beyond. He served on the Harvard Medical School faculty for 19 years and is founder of My Menopause Magazine on the Apple Newsstand (http://bit.ly/MyMenoMag). Download the Free App and first Free issue. He works with companies and organizations to bring exciting educational content to consumers. Visit his award-winning website DoctorSeibel.com to sign up for his free monthly newsletter.

24 comments

+ add your own
6:52PM PST on Feb 26, 2013

Thanks

7:46AM PDT on Oct 3, 2012

I had aweful PMS and menopause has been like hell on earth. Mood swings, foggy brain, memory problems, hot flashes, night sweats, unable to sleep, depression, and my uterious decided to fall out. Had an operation to hitch it back up and a sling for my bladder which has been the most unconfortable thing with stiches pain in my side and pain where they attached the sling. Women don't do it, because it is a stupid operation. I have tried everything from doctors to organic herbs and exercise.

5:05PM PDT on Sep 29, 2012

Thank you all!!. Very helpful info... :)

2:01PM PDT on Sep 28, 2012

thx

12:39PM PDT on Sep 26, 2012

Thanks

3:26AM PDT on Sep 26, 2012

Choose foods low in fat, saturated fat, and cholesterol. Fats contain more calories (9 calories per gram) than either carbohydrates or protein (each have only 4 calories per gram). Fat intake should be less than 30 percent of daily calories. Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower, and green leafy vegetables. These foods are good sources of vitamins and minerals and the major sources of dietary fiber. Fiber helps maintain bowel mobility and may reduce the risk of colon cancer. Young and older people alike are encouraged to consume 20 to 30 grams of fiber per day.
Eat very little salt-cured and smoked foods such as sausages, smoked fish and ham, bacon, bologna, and hot dogs. High blood pressure, which may become more serious with heavy salt intake, is more of a risk as you age.Avoid food and drinks containing processed sugar. Sugar contains empty calories which may substitute for nutritious food and can add excess body weight. For people who can't eat an adequate diet, supplements may be necessary. A dietician should tailor these to meet your individual nutritional needs. Using supplements without supervision can be risky because large doses of some vitamins may have serious side effects. Vitamins A and D in large doses can be particularly dangerous.As you age, your body requires less energy because of a decline in physi

2:13AM PDT on Sep 26, 2012

I've found that exercise really helps my mood and makes me feel better about myself, even dealing with the hot flashes!

1:08AM PDT on Sep 26, 2012

Thanks for the article.

11:40PM PDT on Sep 25, 2012

thanks for sharing

5:11PM PDT on Sep 25, 2012

Great tips. Thanks.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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