Find yourself having general feelings of nervousness? Or even newfound social anxiety? What about full-blown panic attacks?
You’re not alone!
Menopause and anxiety are very closely linked, with many women reporting heightened anxiety levels as they navigate this transformative period.
So, why does menopause cause anxiety? And, how long does menopause anxiety last? Maybe you’re even wondering what to take for menopause anxiety. Well, you’re in luck. We’re going to address all these questions and many others in this complete guide to menopause and anxiety.
We’ll share some of the best natural remedies for menopause anxiety along with our supplement - Provitalize Menopause Probiotic - which can help support you during this tumultuous time. That being said, let’s start with some background information on the root cause of anxiety during menopause before we talk about how you can find relief.
Does Menopause Cause Anxiety?
First things first…can menopause cause anxiety? And if so, why does menopause cause anxiety?
Most of the menopause symptoms are related to physical changes brought by the rebalancing of our hormones. Therefore, anxiety is common amongst menopausal women, as they have constant hormonal imbalances- changes in estrogen and progesterone primarily.
Estrogen is known to calm the fear response in women. However, during menopause, low estrogen levels could increase the levels of adrenaline and cortisol, even when you’re not in a stressful situation.
Although, for most women- this is the time they undergo many significant changes. Their children may leave home, they could face stress from their relationship with their spouse, or job-related stress, and even financial predicament.
It can get really difficult, especially when you feel like nobody understands what you’re going through. However, there are natural precautions we can take to reduce the intensity of anxiety during menopause.
Doctors do recommend going through “Hormone Therapy” or take prescribed depression/anxiety medication. But these are sometimes not enough! And, the hormone replacement therapy pros and cons may not entice you.
They do curb the fluctuations of hormones, controlling our cortisol levels. However, what about the additional emotional factor, which has nothing to do with the drop in estrogen or increase in cortisol levels?
So, we reached out to our panel of experts to provide their expertise in reducing anxiety and panic attacks, naturally- without having to rely on pills.
They have listed 4 little-known tips that could go a long way in reducing the intensity and frequency of your anxiety!
What to Take For Menopause Anxiety: Supplements for Relief and Other Ways to Manage Anxiety During Menopause
Below, we’ll highlight the four top ways to deal with menopause and anxiety to find a sense of calm amidst the chaos. In case you’re just wondering what to take for menopause anxiety, here’s what we recommend: the best probiotics for menopause weight gain.
Stay tuned for that as we unpack what makes Provitalize the best supplement for menopause later on. First, we want to talk about a few natural remedies to combat menopause and anxiety.
TIP 1: REGULATE YOUR BREATHING PATTERN.
Well, our panel of experts stated that one of the most effective methods to reduce anxiety and panic attacks immediately is by regulating your breathing pattern.
Every time we hyperventilate or stress out, people ask us to “BREATHE!”. The reason is that when people are anxious they tend to take rapid, shallow breaths that come directly from the chest.
Chest breathing causes an upset in the oxygen and carbon dioxide levels in our body- which reduces the amount of oxygenated blood resulting in anxiety and panic attacks.
Therefore, it is vital to take a “deep breath” which is ideally breathing from your abdomen.
How do you achieve this?
Keep your shoulders relaxed.
Inhale slowly and deeply through your nose. Your abdomen should expand, and your chest should rise very little.
Hold your breath for 2-3 seconds.
Exhale slowly through your mouth. As you blow out, purse your lips slightly, but keep your jaw relaxed- this may cause you to hear a soft “whooshing” sound as you exhale.
Repeat this breathing exercise for 5-10 minutes, until you feel relaxed.
You can perform this breathing exercise as often as needed. It can be done standing up, sitting down, or even lying down.
TIP 2: LAUGHTER THERAPY.
Anxiety isn’t funny. However, many experts and studies state that laughter can be a great coping method.
Now you might wonder how ‘laughter’ helps to reduce menopause anxiety?
The act of laughing is similar to deep breathing (as discussed above). It helps to increase the amount of oxygen in our blood. Coupled with reducing stress hormones, increase in oxygenated blood helps muscles to relax as well.
Researchers have discovered that social laughter (laughing with friends or family) triggers the release of Dopamine & Endorphins (happy and feel-good hormones). This signals the brain to help relieve aches and trigger feelings of pleasure.
However, we need to understand that contrary to what you may think- laughter therapy is not laughing right away. There is a systematic way (done in three phases) to achieve the best results from this therapy.
Here are the 3 phases, which are recommended to be practiced outdoors with a group of people, for best results:
Phase I: Start with clapping your hands in rhythm to activate acupuncture points and activate other people for further phases. Maintaining eye-contact during all phases is essential.
Phase II: Deep breathing exercises are recommended during this phase. This will help to lighten the mood and relax your lungs- preparing it for the laughing session.
Phase III: This phase finally involves laughing, like a child playfully without any reason whatsoever.
However, you can practice the steps listed below to kickstart this phase.
Spread your arms up and point all your fingers to the sky.
Tilt your head back and raise your chin up.
Direct your laughter to come straight from your heart.
Bring your arms down, in preparation for the next round of laughs.
You can support your laughter by remembering an embarrassing event or even by imitating someone you know.
TIP 3: TRY NATUROPATHY.
Naturopathy is a medical system that uses natural remedies to help the body heal itself. It’s mission is to treat the whole person (mind, body, and spirit) by healing the root cause of an illness rather than just stopping the symptoms.
This would involve using herbs, essential oils, massage, acupuncture, acupressure, exercise or nutritional counseling to solve your anxiety problems.
However, we have listed 4 down herbs that can be consumed in the form of- tea & essential oil- to help with your anxiety or panic attacks.
Valerian: This herb has been traditionally used to promote sleep and calm nerves; as it contains compounds that have a mild sedative effect on the body.
Holy Basil: This is also known as “tulsi” in Ayurveda (traditional Indian medicine). It is known to be an adaptogenic herb, which is used to treat physical and mental stress.
Chamomile: This flower is well-known for its relaxing and sedating properties. It has been clinically proven to benefit people with mild to moderate generalized anxiety disorder.
Lemon balm: It’s popularly used in aromatherapy for its soothing and restorative effect.
*on a side note: these specific natural herbs are also found in our leading natural sleep & mood swing relief supplement- inergySLEEP- which has helped many women with their anxiety, depression, and mood swings.
Recent studies have claimed that our gut flora may influence certain brain mechanisms and mental health- affecting depression and anxiety levels. Introducing healthy amount of probiotics, good bacteria and fibers help to regulate the gut flora; drastically reducing anxiety symptoms.
This effect of gut flora on our brains and behaviour is caused due to a “gut-brain axis”, which shows a direct link between our intestinal microbiota and the central nervous system.
The “gut-brain axis” affects our anxiety levels on the grounds that brain neurotransmitters like GABA and Serotonin are produced in the gut and the brain, simultaneously.
GABA is your brain’s main inhibitory neurotransmitter and is known to calm your neurons (brain cells) to keep your brain from getting overexcited. Our gut bacteria utilize GABA to communicate with the brain to influence our emotions- hence, the increased level of “bad or unhealthy bacteria” can have an adverse effect on our mood, anxiety and stress levels.
This process is true in the case of the link between Serotonin and our gut as well.
Hence, it is important to maintain a healthy level of “good bacteria” in our gut to improve our mood, stress levels, and anxiety.
Therefore, we have compiled 3 effective methods to help you improve the level of good bacteria in our gut.
Method I: Increase the “right” kind of food for your gut health
There are 4 types of nutrients and food intake that is important to maintaining a healthy microbiome in our gut.
High-fiber foods: legumes, beans, peas, oats, bananas, berries, leeks, etc, have been clinically proven to create a nurturing environment for “good bacteria” in your gut. They act as a source of nutrients for healthy microbiome and provide the energy to grow and maintain a healthy balance in the gut.
Fermented foods: kimchi, sauerkraut, yogurt, tempeh, kefir, etc, are great dietary sources for probiotics as well.
Learn more about following a menopause diet plan in our blog, as this won’t just help with menopause anxiety, but with an array of other symptoms.
Method II: Take Probiotics
Taking probiotics as an additional dietary supplement accelerates the production of “good bacteria” in the gut. The supplements are concentrated and help to create a healthy balance in your gut flora.
A recently acclaimed study asserted the effect of healthy probiotic strains on our mood, behaviour, stress and anxiety levels. They did a study by increasing the consumption of specific probiotic strains- L. Gasseri (Lactobacillus gasseri) & B. Breve- and discovered a positive effect on anxiety and depressive mood within 4 weeks.
These specific probiotic strains are found in our leading probiotic supplement- Provitalize. It has helped many women with their mood swings, depression, and anxiety:
Gasseri & B. Breve are two out of the 8 super ingredients in Provitalize - our leading probiotic supplement trusted by women fighting their mood swings, anxiety and depression caused by menopause, worldwide!
However, let’s progress our conversation on what to take for menopause anxiety.
Method III: Take Prebiotics
Prebiotics are fibres and carbohydrates that act as food for the bacteria in our probiotic to work effectively.
A recently acclaimed study asserted the effect of prebiotic on increasing the efficiency of probiotics to manage our mood swings, depression and anxiety levels.
They did a study by increasing the consumption of Fructooligosaccharide- a fibre which highly effective as a prebiotic- and discovered it to be a great mood enhancer, reducing depression, and anxiety levels.
Fructooligosaccharide is found in our leading prebiotic supplement- Previtalize. It has helped many women with their mood swings, depression and anxiety:
Fructooligosaccharide is one out of the 5 super ingredients in Previtalize- our leading prebiotic supplement trusted by women fighting their mood swings, anxiety, and depression caused by menopause, worldwide!
More Tips on Dealing With Menopause and Anxiety
We hope these 4 little-known expert tips help you manage your menopause and anxiety, mood swings, and depression.
But, before we bring this conversation on menopause and anxiety to a close, we want to leave you with a few more parting tips on dealing with anxiety during menopause:
Mindfulness and Meditation: Practicing mindfulness helps anchor your thoughts to the present moment, which is often free from anxiety-inducing triggers. Meditation, on the other hand, promotes relaxation, reduces stress, and enhances mental clarity. Even a few minutes daily can make a considerable difference.
Engage in Physical Activity: Exercise is a known mood booster. Not only does it release endorphins (natural painkillers and mood enhancers), but it also helps regulate hormones, improve sleep, and enhance self-confidence. Consider incorporating yoga, pilates, or aerobics into your routine.
Seek Supportive Communities: Joining support groups or women-centric communities going through menopause can be cathartic. Sharing experiences, understanding others’ perspectives, and feeling heard can bring immense relief.
Limit Caffeine and Alcohol: Caffeine can exacerbate anxiety symptoms, while alcohol can interfere with sleep patterns and mood. Consider cutting down on or avoiding these, especially if you're sensitive to their effects.
Set Boundaries: This is the time to prioritize yourself. If certain activities, people, or situations induce anxiety, it's okay to set boundaries. This might mean saying 'no' more often or delegating tasks.
Seek Therapy: Therapists or counselors, especially those specializing in women's health, can offer coping strategies tailored to your unique situation. Cognitive Behavioral Therapy (CBT) has been particularly effective for anxiety.
Explore Relaxation Techniques: Beyond deep breathing, there are several relaxation techniques like progressive muscle relaxation, guided imagery, and biofeedback that can help combat anxiety symptoms.
Stay Educated: Understanding the changes your body is going through can reduce fear and confusion. Seek reliable resources or professionals who can provide insights into the menopausal phase.
Implementing even a few of these additional methods can create a synergy with the expert tips shared earlier, crafting a robust strategy against menopause-induced anxiety.
How Long Does Menopause Anxiety Last?
Understanding the duration of menopause anxiety can offer a semblance of relief, even if it's just knowing that there's a light at the end of the tunnel. The link between menopause and anxiety primarily stems from the fluctuating hormone levels that accompany this phase of life.
The duration of anxiety can vary greatly among women, depending on several factors including genetics, lifestyle, and overall health.
Typically, the perimenopausal stage, which is the time leading up to menopause and can start as early as a woman's mid-30s to late 40s, sees the most significant hormonal fluctuations. This period can last for several years, and it's during this time that many women report heightened anxiety levels.
Once a woman reaches post-menopause, which is the stage after a full year without a menstrual period, hormone levels stabilize. For many, this stabilization leads to a decrease in anxiety symptoms.
However, it's essential to note that while menopause can exacerbate anxiety, it's not always the sole culprit. Other life stresses, past trauma, and pre-existing anxiety or mental health disorders can also play a role.
And with all that said, we’re going to wrap up this guide on menopause and anxiety with a few closing thoughts.
Closing Thoughts on Menopause and Anxiety
Navigating the transformative phase of menopause can feel like a rollercoaster of emotions, with anxiety often taking the front seat. Hopefully, this conversation on menopause and anxiety helps you overcome this obstacle though.
As you've discovered, there's a vast landscape of natural remedies, from the power of probiotics and gut health to the calming embrace of mindfulness meditation and the vibrant energy of regular exercise.
While each woman's journey is unique, the tips we've shared provide multiple avenues to explore, ensuring every woman finds her personalized path to relief.
Remember, there's no need to face this journey alone. Lean into the strength of a supportive community, embrace tried-and-tested solutions like Provitalize, and share your own experiences to light the way for others.
Your well-being is invaluable, and with the right tools and mindset, a serene and empowered menopausal journey is absolutely within reach. Get the best menopause anxiety supplement today.