Mental changes that occur with hormonal changes during menopause also affect mood and behavior. To get through this period in the healthiest way possible and improve quality of life, listen to the advice of experts: "Pay attention to your diet, exercise and sleep well."
The International Menopause Society (IMS) and the World Health Organization (WHO) recognize October 18 as World Menopause Day to raise awareness of women all over the world about menopause and menopause-related health problems.
Üsküdar University NP Feneryolu Medical Center Specialist Clinical Psychologist Elif Kandaz said that the reflection of the changes that occur in the life process that begins with menopause on women's psychology causes the most important symptoms of this process to emerge.
Stating that this period is more difficult for those who have a history of psychiatric illness, those who define premenstrual syndrome before menopause, those who lack spousal support and those who are emotionally inadequate, Elif Kandaz said, "As a result of researches; "As a result of the researches, it has been revealed that menopause is seen as a negative event, having the thought of not seeing themselves as a woman after menopause, accepting menopause as a period when many problems are experienced, considering menopause as an important sign of aging, the thought that women who enter menopause lose their physical attractiveness and worrying that they will not be able to have sexual intercourse after menopause.
Hormonal changes affect mood
Noting that hormonal changes in menopause are thought to cause some mental changes through the central nervous system and affect mood and behavior, Specialist Clinical Psychologist Elif Kandaz listed the conditions that occur during this period as follows:
"Decreased REM sleep, increased complaints of hot flashes and night sweats cause sleep disorders. In parallel with these, sleep disorders and sleep interruptions cause irritability, mostly unhappiness, fatigue and burnout in postmenopausal women. Quick irritability may be observed. There may be crying spells. Memory problems and inability to concentrate attention are common. It can be said that the "minor depressive picture" shaped by these symptoms is related to the psycho-social situation and personality structure of the person."
Quality of life should be improved
Kandaz noted that in order to increase the quality of life of women during the menopause period, which causes significant changes in women's lives and to overcome this period with the least distress, first of all, women should be told that menopause is not a disease, but a period that should be experienced, Kandaz said, "It should be absolutely aware that menopause is not a period in a woman's life where many problems are experienced and is an important sign of aging and that they should not be distressed by the changes that will occur during this period."
Expert Clinical Psychologist Elif Kandaz listed her other suggestions as follows:
"Physical exercise is a very helpful factor in reducing the symptoms of menopause. Yoga (a practice that includes light stretching exercises and breathing control) has also been found to be good for increasing psychological problems and reducing cardiovascular risks.Eating a diet rich in vitamins B, C and E, listing and solving situations that cause distress, finding new occupations, exercising regularly, taking time to rest, paying attention to personal care, drinking hot milk, chamomile tea for insomnia, drinking hot milk, chamomile tea at bedtime, not drinking coffee, tea, chocolate and cola at bedtime or after dinner, regular sleep, not smoking, proper diet intake, It is recommended to take anise, basil, beans, Karaman cumin, chervil, licorice, soybean sprouts, sage, which naturally contain estrogen, and to pay attention to clothing, make-up and grooming."
Knowing reduces tension
Kandaz stated that women's general knowledge about menopause can alleviate the tension they will experience during this period, "The importance of body perception for women is a well-known fact, with menopause, physical changes occur as well as mental changes and this can again negatively affect women's mood, in order to overcome this situation at the lightest level, attention should be paid to nutrition and exercise. It is also important to remember that this is another normal period of life, just the end of fertility and the relief that this brings. Having a job / being employed is also a preventive factor against mental distress."
Spouse support is important
Stating that the close environment also has important duties to overcome this period in the healthiest way, Elif Kandaz listed her recommendations as follows: "Harmonious marital relationship; husbands approaching women more understandingly, supporting them in home and outside work. Children's understanding and empathetic approach. Patience of the environment against possible aggression. More shared enjoyable time together. Support in health problems that may arise. Accompaniment of the spouse or family members in activities such as sports, etc. Demonstrating a solution-oriented approach. Not responding to anger with anger, waiting for calming down and then having an understanding conversation.