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MENOPAUSE AND MENTAL HEALTH Menopause is the time that marks the end of one s menstrual cycles. It is diagnosed after a woman has gone 12 months without a menstrual period. Menopause can happen in 40s or 50s, but the average age is 51. It is a natural biological process, but the physical symptoms, such as hot flashes, and emotional symptoms of menopause may cause disruptions in sleep, lower energy levels or affect emotional health. Signs and symptoms, including changes in menstruation can vary among women. Most likely, youll experience some irregularity in your periods before they end. Skipping periods during perimenopause is common and expected. The menopausal transition most often begins between ages 45 and 55. It usually lasts about seven years but can be as long as 14 years. The duration can depend on lifestyle factors such as smoking, age it begins, and race and ethnicity. Some signs and symptoms that are quite common are- • Hot flashes • Chills • Night sweats • Sleep problems • Mood changes • Weight gain and slowed metabolism • Thinning of hair and dry skin Emotional roller coaster of menopause When we think of a woman going through menopause, we use terms like “the change” and expect a woman to experience mood swings and be emotional. This image in no way helps women or their mental health. Everybody is sold the image of the woman going crazy during menopause. And so, we come across this deep rooted history of losing your femininity, losing your relevance. Most cultures celebrate puberty, but that doesn’t happen with menopause, so that reaction from others and subsequent internalized stigma simply has to affect women and their mood. But, while women arent crazy during menopause, many may be experiencing the very real mental health symptoms associated with it, and they could be afraid to bring them up to their doctors because of this stigma. In other words, they may believe that this is just how they are ‘supposed to feel’ during this time period, and there is nothing a doctor can do to help. There are clear symptoms that are associated with perimenopause, and most importantly, there are solutions. Let’s have a look at some of the mental issues a woman might face during this time. Declining estrogenic levels associated with menopause can cause more than pesky hot flashes. They can also make women feel like they are in a constant state of PMS (premenstrual syndrome). Unfortunately, these emotional changes are a normal part of menopause. Some of the emotional changes experienced by women undergoing perimenopause or menopause can include: • Irritability • Feelings of sadness • Lack of motivation • Anxiety • Aggressiveness • Difficulty in concentrating • Fatigue • Mood changes • Tension Depression- Although depression isn’t caused by menopause, studies show that about 20 percent of women have symptoms of depression during this time. It’s more likely if you’ve had it at other times in your life. Medications such as antidepressants, or therapy can get you through this rough time. Insomnia- Insomnia can be a cause and effect problem during menopause. Symptoms like hot flashes can disrupt your sleep, making anxiety and depression worse. Meanwhile, mood problems themselves can cause sleep problems. Hormone replacement therapy might help you find some relief. So can exercise, relaxation techniques like meditation, and avoiding caffeine and alcohol. Hormone replacement therapy alone is not effective in treating more severe depression. Antidepressant drug therapy and or psychotherapy may be necessary. Memory related issues Besides changes in mood, some women can also have new onset difficulties in thinking, known as “brain fog.” In brain fog, women experience word finding difficulty, or may walk into a room and not remember why. This change can lead to distress because it is a so different for them from their baselines and they often worry they are developing Alzheimer’s Disease. Difficulty with concentration and minor memory problems can often be a normal part of perimenopause, the time leading up to menopause (defined as not having a period for a year). The good news is that it is likely to be temporary. Researchers aren’t sure why memory changes often come with perimenopause, and there are no treatments to relieve these symptoms. Changes in physical aspects- You might notice some weight gain now. It’s probably more related to your age and lifestyle changes. Menopause might change where your body stores fat. Your metabolism might dip. Even though it’s normal, you can feel baffled and upset to see your body change. Try these tactics to build a healthy outlook: • Get the focus off your flaws and onto what you like about yourself. When critical thoughts come up, it can help to jot down a few self-compliments you can come back to later. • Expand your social or spiritual life to replace inward, self-critical habits. • An exercise routine can boost your body image as well as your health and outlook.