Calming Menopausal Anxiety
Almost everyone experiences some form of anxiety from time to time, however, for many perimenopausal and menopausal women, anxiety may happen more frequently. Some women have very extreme anxiety where they feel like they are having a heart attack and some women have even gone to the emergency room fearing the worst. The culprit is due to hormonal changes that is ocurring during the menopausal phase.
Below are a few natural and simple ways for clamning anxiety during menopause.
Watch what you eat
Your diet can have a profound impact on your emotional state which impacts your anxiety levels. Sugars, processed foods and caffeine adversely impact your emotions and can increase anxiety and depression. Instead, choose whole foods like lean organic or sustainable raised animal protein, plant protein, fruits and vegetables. Emphasize foods rich in omega-3 fatty acids (salmon, flaxseeds, walnuts) and B vitamins like dark green leafy vegetables, eggs, and chickpeas. B vitamins are particularly helpful in calming and reducing brain fog.
Exercise has been shown to improve one's mental state by releasing endorphins or happy hormones and hence reducing erratic mood swings and anxiety. Choose a movement that you enjoy and you will want to do without feeling stressed or overwhelmed, which will only contribute to existing anxiety, like walking or running with friends or your dog. Gardening is another form of exercise where you can get the same benefits as other forms of exercises. Incorporating weights or some for of strength training has also proven to be effective for menopausal women in reducing or calmning their anxiety and other sympotoms.
Incorporate relaxation protocols
Relaxation protocols include meditation, yoga, massage, aromatherapy, tai chi, deep breathing, etc. Mdeitation has been shown to reduce anxiety in perimenopausal and menopausal women. One study that included over 120 perimenopausal women found that practicing meditation for 8 weeks resulted in a 24% reduction in anxiety levels. Using essential oils as part of an aromatherapy ritual can also reduce anxious feelings. Choose the ones that resonate with you and just get started.
Supplements and botanical herbs
Do not underestimate the power of adding supplements and incorporating certain herbs. Do not make the mistake of thinking that you get all your nutrients from the food you eat. While that may be true to some extent, living a fast paced world, most of us are always on the go and we often do not get all the nutrients we need from the foods we eat. Additionally, the soil is being depleted of nutrients from over farming and therefore our food supplement may be lacking in some nutrients.
Key supplements include, high quality multivitamin, vitamins C, D, B, magnesium and omega-3. These supplements help to support your mental health. Certain herbs such as Maca (shown to reduces depression and anxiety), Chaga ( helps your body adapt to stress) and Ashwagandha (helps with sleep and reduce cortisol/stress).
In Good Health,
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DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and broader understanding to my readers. Always seek the advice of your qualified healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.