Coping with Mood Swings During Menopause: Emotional Wellness Strategies
Menopause is a natural part of life, but it can bring significant changes in the body that can affect a woman's mental health. Mood swings are a common symptom during this phase, and understanding how to manage them is crucial for emotional wellness. Here are some strategies to help cope with mood swings during menopause:
Causes of Mood Swings
Mood swings during menopause are primarily caused by hormonal changes in the body. The decrease in estrogen levels can lead to fluctuations in mood, making it difficult to control emotions. Additionally, physical symptoms such as hot flashes, night sweats, and sleep disturbances can contribute to feelings of anxiety, stress, and depression.
Understanding Hormonal Changes
During menopause, the levels of estrogen and progesterone in the body decrease significantly. This hormonal shift can affect the neurotransmitters in the brain, leading to changes in mood. Estrogen plays a crucial role in regulating mood, and its decline can lead to feelings of sadness, anxiety, and irritability.
Emotional Wellness Strategies
1. Exercise Regularly
Regular exercise boosts mood, reduces anxiety, and increases energy levels. Aim for at least 30 minutes of moderate exercise most days of the week. Exercise can help reduce symptoms of menopause, including hot flashes and night sweats. It can also improve sleep quality, which is essential for emotional wellness.
2. Eat a Healthy Diet
A balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins supports overall health and a stable mood. Cut back on caffeine, alcohol, and sugary foods to help manage mood swings. A healthy diet can also help reduce symptoms of menopause, such as hot flashes and night sweats.
3. Try Relaxation Techniques
Deep breathing, meditation, yoga, and tai chi reduce stress and promote relaxation. Incorporate these practices into your daily routine for better mental well-being. Relaxation techniques can help reduce anxiety and depression, common symptoms of menopause.
4. Get Enough Sleep
Aim for 7-9 hours of quality sleep each night. Stick to a consistent sleep schedule and create a relaxing bedtime routine to improve mental health. Sleep disturbances are common during menopause, and getting enough sleep can help reduce symptoms of anxiety and depression.
5. Reach Out for Support
Talk to health care providers, friends, or family about how you're feeling. Seeking support can be incredibly helpful, and health care providers can give you guidance and treatment options if needed. Don't be afraid to reach out for support – it's essential for emotional wellness during menopause.
6. Keep a Diary
Keeping a symptom diary, recording your symptoms each day, will help health professionals assess whether your low mood has a cyclical, hormonal basis or whether you may be suffering from depression which should be treated differently. A symptom diary can also help you track your symptoms and identify patterns.
7. Consider Complementary Therapies
Hormone replacement therapy (HRT) is an effective treatment for night sweats and reduces sleep disturbance due to menopausal symptoms. Additionally, herbal remedies like St John's Wort may help relieve mood swings. However, always consult with a healthcare provider before starting any new therapies.
8. Try Something New
Going through the menopause can coincide with a stressful time in women's lives with changing circumstances such as children leaving home or caring for an elderly relative. This could be the time to find a new role that will satisfy you, such as returning to work, volunteering, or enrolling on a course, which in turn will improve your self-esteem and mood.
9. Think Positive
Changing your outlook could help to improve your mood. Women going through the menopause frequently experience shame or embarrassment but transforming your attitude to aging and menopause can help improve your mood. Focus on the positive aspects of this phase of life, and celebrate your accomplishments.
10. Seek Professional Help
If symptoms are severe, your doctor might suggest hormone therapy or antidepressant medication. Make sure to talk to your doctor about these options to figure out what's right for you. Don't hesitate to seek professional help if you're struggling with mood swings or other symptoms of menopause.
Additional Tips for Emotional Wellness
- Practice self-care: Make time for activities that bring you joy and relaxation, such as reading, taking a bath, or listening to music.
- Stay connected: Maintain social connections with friends and family to reduce feelings of loneliness and isolation.
- Focus on the present: Instead of worrying about the future or past, focus on the present moment and what you can control.
- Celebrate milestones: Celebrate your accomplishments and milestones, no matter how small they may seem.
Final Thoughts
Menopause is a natural part of life, but it can bring significant changes in the body that can affect a woman's mental health. By incorporating the emotional wellness strategies outlined above, you can better manage mood swings during menopause and maintain emotional wellness. Remember, you're not alone, and support is available to help you navigate this phase of life.
The 27 Main Symptoms of Hormone Depletion
Navigating the Many Symptoms of Hormone Depletion Around Perimenopause and Menopause: What to Expect and How to Manage Them
Menopause and perimenopause are significant life transitions that affect women both physically and emotionally as hormone levels begin to fluctuate and decline. Many women may enter perimenopause as early as their 30s without realizing it, only becoming aware when symptoms have persisted for a long time and become difficult to manage. While these hormonal changes are natural, the variety of symptoms they bring can feel overwhelming, often leaving women struggling to maintain balance and well-being. Below, we’ll explore some of the most common symptoms of perimenopause and menopause, along with insights into how to manage them effectively.
1. Hot Flashes
Hot flashes, also known as vasomotor symptoms, are perhaps the most well-known symptom of menopause, affecting up to 80% of women. These sudden surges of heat, often accompanied by sweating and flushed skin, can be uncomfortable and disruptive to daily life. While the intensity and frequency of hot flashes vary from woman to woman, they often begin during perimenopause and may persist for several years after menopause. Managing hot flashes can involve lifestyle changes like avoiding triggers (such as spicy foods or alcohol) and dressing in layers to help cool down quickly.
2. Vaginal Dryness
As estrogen levels decline, the vaginal tissues may become thinner, less elastic, and drier, leading to discomfort or pain during intercourse. This can affect intimacy and lead to emotional distress. Vaginal moisturizers, lubricants, or estrogen therapy can help alleviate these symptoms and restore comfort.
3. Mood Swings
Fluctuating hormone levels, particularly estrogen and progesterone, can lead to mood swings during menopause. Many women experience heightened irritability, anxiety, or even depression during this time. These emotional changes can intensify the response to everyday stress, leaving women feeling out of balance. Understanding the cause behind these shifts can be helpful, and seeking support from therapy or hormone therapy may provide relief.
4. Insomnia
Insomnia is another common symptom of menopause, often creeping in gradually until it becomes overwhelming. The classic 3 a.m. wake-ups and restless nights can leave women feeling unrefreshed and fatigued during the day. Lack of sleep further amplifies stress and emotional challenges, so addressing sleep hygiene and seeking help through relaxation techniques or medication can be crucial for managing insomnia.
5. Headaches
Headaches can worsen during menopause due to fluctuations in hormone levels, especially estrogen. For women who have experienced migraines or tension headaches, these hormonal shifts can intensify pain. Finding ways to reduce stress, staying hydrated, and seeking appropriate pain management can help alleviate these headaches.
6. Hormonal Weight Gain
Weight gain, particularly around the midsection, is common during menopause as metabolism slows and hormone levels shift. This weight gain often comes with bloating and water retention, making women feel puffy and uncomfortable. A balanced diet, regular exercise, and managing stress can help mitigate some of these changes, though the body may naturally hold more fat around the abdomen.
7. Easily Stressed
Many women find that their stress tolerance decreases during menopause. Hormonal changes can make small challenges feel more overwhelming, leading to frustration, irritability, and short tempers. Finding healthy outlets for stress, such as meditation, exercise, or time outdoors, can help manage these feelings.
8. Depression & Anxiety
The physical and emotional changes of menopause can negatively affect self-image and self-esteem. Hormonal fluctuations can disrupt sleep and brain chemistry, triggering new onset anxiety or depression, or worsening pre-existing mental health conditions. Addressing mental health is crucial during this transition, and seeking professional support may be necessary for managing these changes.
9. Brain Fog and Memory Issues
As estrogen levels drop, brain fog and memory difficulties, such as trouble recalling names or finding the right words, can become more common. Poor sleep only exacerbates this cognitive decline, making focus and clarity harder to maintain. Managing sleep issues and reducing stress may help mitigate these effects.
10. Fatigue
Menopausal fatigue is more than just being tired—it’s a persistent, overwhelming feeling of exhaustion that doesn’t go away with rest. This fatigue can severely affect daily activities, social interactions, and overall well-being. To combat fatigue, women may need to focus on improving sleep quality, managing stress, and adopting healthy eating and exercise habits.
11. Anger & Rage
Hormonal fluctuations can ignite intense anger or rage, often over minor frustrations that wouldn’t normally cause such a reaction. These emotional outbursts can take women by surprise and may strain relationships. Recognizing that these feelings are tied to hormonal changes can help with self-compassion and finding strategies to manage emotional responses.
12. Bloating
Bloating becomes more common during menopause, as hormone shifts affect digestion and increase water retention. This can leave women feeling uncomfortably full and swollen. Dietary changes and drinking plenty of water can help reduce bloating and digestive discomfort.
13. Skin and Hair Problems
Declining estrogen levels can affect the skin and hair, leading to dryness, thinning, and changes in texture. These visible signs of aging can impact self-esteem. Moisturizing regularly, using sunscreen, and eating nutrient-rich foods can help support healthier skin and hair during menopause.
14. Painful Sex
Vaginal dryness and thinning tissues often lead to discomfort or pain during intercourse, making intimacy challenging. Many women feel frustrated and disconnected from their bodies during this time, but vaginal lubricants, moisturizers, and medical treatments can help alleviate these symptoms and improve comfort.
15. Decreased Libido
Lower hormone levels may lead to a drop in libido, leaving women feeling less interested in intimacy. This change can be unexpected and may cause feelings of disconnection in relationships. Open communication and exploring different ways to maintain intimacy can help couples navigate this shift.
16. Hair Thinning
Hair thinning becomes more apparent as hormonal changes affect hair growth and strength. For many women, hair is closely tied to identity, and thinning hair can significantly impact self-esteem. Managing hair health through good nutrition, stress reduction, and targeted treatments can help slow down hair loss.
17. Joint Pain
Joint pain and stiffness can become more frequent during menopause due to decreased estrogen levels. Regular physical activity, stretching, and joint supplements may help reduce the discomfort associated with these changes.
18. Apathy
Feelings of apathy or emotional flatness may creep in during menopause, making everyday tasks feel burdensome. Hormonal changes dull the excitement and motivation, leaving women feeling disconnected from things that once brought joy.
19. Changes in Body Odor
Hormonal shifts can alter body odor during menopause, causing some women to feel self-conscious about changes in their scent. This unexpected symptom may require adjustments to hygiene routines or seeking advice from healthcare providers.
20. Decreased Muscle Mass
The loss of muscle mass during menopause can make women feel weaker and less resilient. Regular strength training, along with a protein-rich diet, can help counteract muscle loss and maintain physical fitness.
21. Digestive Issues
Hormonal fluctuations can disrupt digestion, leading to constipation, gas, and bloating. Dietary adjustments, probiotics, and regular exercise can help manage these digestive symptoms.
22. Osteoporosis Risk
With the decline in estrogen, women face an increased risk of osteoporosis, as bone density decreases, leading to a higher chance of fractures. Regular weight-bearing exercise, calcium, and vitamin D supplements can help protect bone health.
23. Gums and Oral Health
Hormonal changes during menopause can affect oral health, making gums more sensitive and increasing the risk of gum disease. Maintaining good dental hygiene and scheduling regular checkups can help prevent these issues.
24. Frozen Shoulder
Frozen shoulder, characterized by pain and stiffness, can develop during menopause, limiting movement and causing discomfort. Physical therapy and targeted exercises can help relieve symptoms and restore mobility.
25. Numbness & Tingling
Some women experience numbness or tingling sensations in their hands or feet due to hormonal fluctuations during menopause. While often harmless, persistent symptoms should be evaluated by a healthcare provider.
26. Heart Palpitations
Heart palpitations—sudden feelings of a racing or irregular heartbeat—can be alarming during menopause. These are often linked to hormone changes but should be monitored, especially if they become frequent or concerning.
27. Night Sweats
Night sweats, a common symptom of menopause, can disrupt sleep and leave women feeling exhausted. Dressing in breathable fabrics, using cooling bed sheets, and maintaining a cool sleeping environment can help manage night sweats and improve sleep quality.
Managing Menopause Symptoms
Menopause is a challenging time for many women, but understanding these symptoms and finding ways to manage them can lead to a smoother transition. Seeking support from healthcare professionals, exploring hormone therapy, and making lifestyle changes can all contribute to improving quality of life during menopause. Remember, every woman’s experience is unique, and it’s important to find the right strategies that work for you.
What is Bi-est bioidentical hormone cream?
Bi-est hormone cream, also known as"bi-est cream," is a type of hormone therapy that can be used to help balance hormones for those experiencing menopause symptoms. It's a combination of bioidentical estrogen and bioidentical estriol.
Bi-est 80/20 refers to a specific ratio of the three estrogen hormones found in Biest hormone replacement therapy. The"80/20" refers to the ratio of estradiol to estriol. In this specific ratio, 80% of the hormone mixture is estradiol and 20% is estriol. This ratio is commonly prescribed because estradiol is the most potent of the three estrogens and is responsible for many of the beneficial effects of estrogenre placement therapy, while estriol is a weaker estrogen that is believed to have fewer side effects. This ratio is commonly prescribed to alleviate symptoms of menopause and to help prevent bone loss. However, it's important to note that it's always best to consult with a healthcare professional before starting any hormone replacement therapy.
During menopause, our bodies go through changes that can lead to symptoms like hot flashes, night sweats, and mood swings. Bi-est hormone cream can help by providing the body with the hormones it needs to balance out these changes.
The great thing about bi-est cream is that it's made with bioidentical hormones, which means they're chemically identical to the hormones produced by our bodies. This makes them safer to use and less likely to cause side effects than traditional hormone replacement therapy.
The estrogen component in bi-est cream can help reduce hot flashes and night sweats, as well as improve vaginal dryness and bone health. The progesterone component helps to balance the effects of estrogen and can also help with mood swings and sleep disturbances.
Many women have found bi-est cream to be very helpful in managing their menopause symptoms and enjoying a better quality of life. It's important to note that everyone is different and what works for one person may not work for another. It's always best to consult with your healthcare provider to determine if bi-est cream is right for you.
It's also important to mention that bi-estcream should not be used as a form of birth control. It's also not recommended for women who have had breast cancer or are at high risk of breast cancer.
Bi-est hormone cream can be a helpful tool for managing menopause symptoms. It's made with bioidentical hormones that are chemically identical to the hormones produced by our bodies, making them safer to use and less likely to cause side effects. If you're experiencing menopause symptoms, consult with your healthcare provider to determine if bi-est cream is right for you. Remember, every person is different and what works for one person may not work for another. But, with the right treatment, you can feel like yourself again and enjoy a better quality of life during this new chapter of your life
Bio-identical Hormones vs Hormone Replacement Therapy (HRT)
First off, let's start by saying that bio-identical hormone therapy is a type of hormone replacement therapy (HRT). They can be considered on in the same. Very often when the general population is speaking of HRT they are referring to synthetic hormones or hormones that are made by drug companies vs bio-identical hormones which are most commonly made by compounding pharmacies in small batches. In this article when we refer to bio-identical hormones we are talking about compounded hormones and when we speak on HRT we are referring to synthetic drug company hormones.
Hormone replacement therapy (HRT) and bioidentical hormone therapy (BHT) are both treatment options for women experiencing symptoms of menopause, such as hot flashes, vaginal dryness, and sleep disturbances.
HRT typically refers to the use of synthetic hormones, such as conjugated equine estrogens (CEE) and medroxyprogesterone acetate (MPA), which are chemically identical or similar to the hormones produced by the human body.
BHT, on the other hand, uses hormones that are identical to the hormones produced by the human body, such as estradiol and progesterone. These hormones are typically derived from natural sources, such as plants, and are formulated to be chemically identical to the hormones produced by the human body.
One of the main differences between HRT and BHT is that HRT is FDA-approved, while BHT is not. This means that HRT has undergone clinical trials and has been found to be safe and effective for its intended use, while BHT has not undergone the same level of testing.
Another difference between HRT and BHT is that HRT is typically prescribed in a "one-size-fits-all" dosage, while BHT is often customized to the individual patient's needs based on their hormone levels and symptoms. This means that HRT may not be as effective for some women as BHT, which is tailored to their specific hormone levels and symptoms.
Your FemGevity healthcare provider will discuss the best treatment options for your individual needs, and to weigh the benefits and risks of any treatment options.
