Mental health changes can have many causes.
The hormone changes that affect your periods during perimenopause can affect your emotions too. Also, physical menopausal symptoms can lead to stress and fatigue, intensifying emotions. On top of that, your 40s and 50s are a time when life's pressures can be greatest.
Systemic estrogen therapy — which comes in pill, skin patch, spray, gel or cream form — remains the most effective treatment option for relieving perimenopausal and menopausal hot flashes and night sweats.
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
During perimenopause, levels of estrogen, a key female hormone, start to decrease. You may begin having menopause-like symptoms, such as hot flashes or irregular periods. Perimenopause can last for years. When you go a full 12 months without a period, menopause has begun.
During perimenopause, the ovaries stop producing as much estrogen and progesterone. This can have a knock-on effect on other hormones, such as adrenal and thyroid hormones. These hormones regulate cellular energy in the body. If they are imbalanced, a person may feel fatigued.
It's a feeling of constantly feeling drained, zapping your energy and motivation, and causing issues with concentration and your overall quality of life. Fatigue at this level impacts your emotional and psychological well-being, too. Many women experience symptoms like these while they're going through menopause.
In postmenopause, symptoms of menopause may have eased or stopped entirely, but some women continue to have symptoms for longer. The change in your body's hormones however is a sign to keep looking after your health and wellbeing, and be mindful to listen to your body.
Feelings of anticipation, dread, or fear are common and usually resolve without treatment. Frequent episodes of anxiety may be a warning sign of panic disorder. "Panic attack" symptoms include shortness of breath, chest pain, dizziness, heart palpitations, or feelings of "going crazy" or feeling out of control.
You can encourage them to go for a walk, a swim or try a yoga class to get more active. Cutting down on alcohol and quitting smoking can help reduce the symptoms of menopause, so changing the ways you spend time together or socialise can really help.
Traditional natural hormone replacement therapies
Some plants and supplements that people may take to treat hormonal symptoms include: phytoestrogens, which are dietary estrogens found in legumes, seeds, and whole grains. folate (vitamin B-9 or folic acid)
The best diet is one that is rich in fruits, vegetables, and whole grains and includes lean sources of protein (poultry, lean meats, and fish) and low- or no-fat dairy products. Limit the amount of fats and sweets you eat. Some research suggests that spicy foods can trigger hot flashes.
Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.
Newson told us that although the team had “found an association between caffeine intake and more bothersome vasomotor symptoms in postmenopausal women, the study also showed an association between caffeine intake and fewer problems with mood, memory, and concentration in perimenopausal women.”
Drinking more (good) water is the one simple lifestyle change that can possibly improve brain function, make skin, hair, and nails healthier, reduce urinary urgency and bladder irritation, relieve menopause nausea and hot flashes, reduce the intensity and frequency of headaches, and ease menopause cramps.
Lemons and other citrus fruits, especially blood oranges, mandarins, limes, bergamot and other varieties of oranges are full of bioactive compounds that help your heart, blood vessels and hot flushes during your menopause transition.