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Entering Menopause

FEELING & LOOKING GOOD

How do I overcome irritability or moodiness that comes with menopause?

Midlife is often considered a period of increased risk for depression in women. Some women report mood swings, irritability, tearfulness, anxiety, and feelings of despair in the years leading up to menopause. But the reason for these emotional problems isn’t always clear. Research shows that menopausal symptoms such as sleep problems, hot flashes, night sweats, and fatigue can affect mood and well-being. The drop in estrogen levels during perimenopause and menopause might also affect mood. Or it could be a combination of hormone changes and menopausal symptoms.
But changes in mood also can have causes that are unrelated to menopause. If you are having emotional problems that are interfering with your quality of life, it is important to discuss them with your doctor. Talk openly with your doctor about the other things going on in your life that might be adding to your feelings. Other things that could cause feelings of depression and/or anxiety during menopause include:
  • Having depression before menopause
  • Feeling negative about menopause and getting older
  • Increased stress
  • Having severe menopausal symptoms
  • Smoking
  • Not being physically active
  • Not being happy in your relationship or not being in a relationship
  • Not having a job
  • Not having enough money
  • Having low self-esteem (how you feel about yourself)
  • Not having the social support you need
  • Feeling disappointed that you can't have children anymore
If you need treatment for these symptoms, you and your doctor can work together to find a treatment that is best for you. Depression during perimenopause and menopause is treated in much the same way as depression that strikes at any other time life. If your mood is affecting your quality of life, here are a few things you can do:
  • Try to get enough sleep. Go to bed and wake up at the same times every day. Keep you room cool and dark. Use your bed only for sleeping and sex. Avoid alcohol, caffeine, large meals, or physical activity before bed.
  • Engage in physical activity for at least 30 minutes on most days of the week.
  • Set limits for yourself, and look for positive ways to unwind and ease daily stress. Try relaxation techniques, reading a book, or spending some quiet time outdoors.
  • Talk to your friends who are in perimenopause or menopause or go to a support group for women who are going through the same thing as you. You also can get counseling to talk through your problems and fears.
  • Ask your doctor about therapy or medicines. Menopausal hormone therapy can reduce symptoms that might be causing your moodiness. Antidepressants might also help.


What can I do about facial hair I’ve developed as a result of menopause?

Although many women do not experience any additional facial hair growth, it can be a problem for some. There are a number of hair removal options available to you, including waxing, depilatories (liquids or creams that remove body hair) and laser hair removal. Check with your doctor or a medical aesthetician to determine the right hair removal method for you and to ensure that it will not harm your skin.


How do I keep fit while going through menopause?

You can feel better by having a healthy lifestyle — don't smoke, eat a variety of foods low in saturated fat, trans fat, and cholesterol. Include grains, especially whole grains and a variety of dark green leafy vegetables, deeply colored fruit, and dry beans and peas in your eating plan. Also, maintain a healthy weight and be physically active for at least 30 minutes a day.
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
  • To lower the risk of chronic disease, get at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.>

  • To help manage body weight and prevent gradual, unhealthy body weight gain, get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.


What is osteoporosis and how can I avoid it?

Day in and day out your body is busy breaking down old bone and replacing it with new healthy bone. Estrogen helps control bone loss. So losing estrogen around the time of menopause causes women to begin to lose more bone than is replaced. In time, bones can become weak and break easily. This condition is called osteoporosis. Here are five steps to enhance bone health and prevent osteoporosis:
  • Get your daily recommended amounts of calcium & vitamin D
  • Engage in regular weight-bearing exercise
  • Avoid smoking & excessive alcohol
  • Talk to your healthcare provider about bone health
  • When appropriate, have a bone density test & take medication

Note: The information in these FAQs has been compiled from reputable sources, which we have cited for each question. Sanita sal does not hold responsibility for the accuracy of the content, nor any behaviors taken with regard to the FAQs.
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