Senin, 20 Agustus 2018

Tips for Controlling Emotions Towards Menopause

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When entering menopause, women will experience emotional changes. Women who enter menopause tend to easily change their mood, be irritable, or offended. Then, what actually causes women to menopause is more irritable? Quoted from healthline.com, for most women, perimenopause and menopause are the natural parts of the aging process. Perimenopause is a transitional period before women experience menopause. At this time women tend to experience mood changes, such as panic, anxiety, sudden anger, to depression.

As we get older, women realize that they are getting older and are starting to move to different phases of life, such as being stressed out often due to lack of sleep and hot flashes (the heat conditions that are often experienced by menopausal women). This is often the cause of mood changes or the mood of women entering menopause.

According to the American College of Obstetricians and Gynecologists quoted from WebMD, fluctuating hormonal changes at menopause make women more irritable and even depressed. This is because there is a change in the hormone estrogen, one of which plays a role in controlling how much serotonin is produced . This serotonin regulates the mood. If you produce less estrogen, then you will also produce a small amount of serotonin. This can have a direct impact on the emotional changes and confidence that you feel.

Estrogen also regulates most of the female reproductive function. When approaching menopause, the ovaries will begin to slow down estrogen production so that they tend to cause hot flashes in menopausal women.

How to control emotion during menopause

Balancing hormones is a way to control mood. Well, there are a number of things and lifestyle changes that can be done to balance hormones naturally and avoid excessive emotions.

1. Applying a Balanced Diet

A balanced diet provides a significant impact on changes in hormone levels in the body. Therefore, it is recommended to eat foods rich in vitamin D, calcium, and iron because these substances will not only help you feel better, but also keep bones strong when your estrogen production begins to slow down.

Menopause is also often associated with weight gain that affects self-image and mood. Try to eat foods high in fiber to protect intestinal health and digestion. In addition, some foods that can help reduce menopausal symptoms include soybeans, edamame, tofu, and soy milk. Avoid consumption of caffeine which can increase hot flashes and night sweats that are often felt by menopausal women.

2. Exercising with Routine

Exercise is an activity that can reduce stress and stimulate endorphins to reduce pain and improve mood. Menopausal women tend to be at high risk for heart disease, so it is considered necessary to carry out cardio training. Some exercises you can choose, such as pilates or jogging. The US Centers for Disease Control and Prevention (CDC) recommends 150 minutes of cardiovascular exercise per week for adults, including menopausal women.

3. Distributing Emotions with Useful Activities

Some women find it helpful to channel every form of emotion felt in productive activities, such as painting, writing, gardening, or decorating a house that can provide space to process emotions in a positive way. By doing this activity, you also don't need to waste energy with anger at people around you.

4. Do Meditation to Control Stress

Linking meditation activities is believed to be able to restore positive awareness and the ability to overcome symptoms from menopause. Perform deep breathing techniques or take about 10 minutes to restore your confidence. In addition, try to write down everything you feel or complain about in a journal and reflect on the causes of your anger and the solution.

Now that's a tip that you can try, or you apply it to your mother or sibling who is entering menopause.