A woman's health journey has a significant milestone in menopause. Although the well-known hot flashes are well recognized, their effects are not limited to one's physical well-being. The intimate relationship between mental and physical health, which is significantly impacted by hormones, is not a novel revelation.

In a similar vein, menopause, which is characterized by hormonal fluctuations, is also a time of emotional instability. The necessity for comprehensive menopause treatment that takes into account both psychological and physiological changes is made more clear by this.

In Bangalore, Jayanagar, at the Apollo Cradle and Children's Hospital, Dr. Shashikala Hande, Senior Consultant in Obstetrics and Gynecology, spoke about how to maintain mental health during menopause.

"Menopause is the permanent end of menstrual periods due to a natural decline in reproductive hormone levels," she stated, outlining the fundamentals and the significant hormonal changes that occur during menopause. Menopause is indicated by the absence of periods for a full year. In women between the ages of 45 and 55, a natural shift in menstrual cycles typically occurs, according to the WHO.

However, the medical community has lately noticed a trend whereby an increasing number of women are experiencing early menopause. Dr. Shashikala Hande commented on this trend, saying, "In the last couple of years, a change has been witnessed, wherein menopause before 40 years of age has become more common as a result of stress, smoking, autoimmune diseases and other medical treatments."

Brain fog

The ups and downs of hormones during menopause lead to a psychological condition known as brain fog. "The menstrual phase brings not just physical but also numerous emotional and psychological changes in every woman's life," Dr. Shashikala Hande said, breaking this down further. They include night sweats, irregular periods, and other symptoms. Additionally, variations in hormone levels, notably estrogen and progesterone, cause hot flashes in women, which can result in mood changes, anxiety, impatience, and, in certain cases, signs of depression and difficulty concentrating. All of this is often referred to as 'brain fog'.

How to promote psychological well-being

Dr. Hande offered a few crucial strategies for coping with the rollercoaster ride of emotions that occurs during the perimenopause phase:

An adequate diet high in magnesium, vitamin B, omega-3 fatty acids, unsaturated fats, and other antioxidants can help maintain mental health and mood changes.

Regular physical activity, such as walking, yoga, etc., can help lower the risk of depression and anxiety.

Limiting alcohol intake, quitting smoking, and staying away from caffeine may help lessen mood swings and sleep disturbances.

Engaging in mindfulness exercises such as meditation and deep breathing can help to calm you down and regulate your emotions.

During these difficult times, it can help to socialize with friends, talk about hard events, and participate in group activities to foster a sense of belonging and lessen loneliness.

Hormone replacement therapy (HRT), and Cognitive Behavioural Therapy (CBT) are two examples of successful strategies that may help some women who have severe mental health problems, such as mood swings, by stabilizing their mood.

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