The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Unusual vaginal bleeding after menopause can be a uterine cancer symptom. There are also factors that can increase the risk of uterine cancer. You can get a Uterine Cancer if you have symptoms screening by a pelvic examination.

Chapters:
0:00 Intro
0:41 if you have bleeding after menopause you need to get checked for uterine cancer straight away?
1:39 At what age should you get your first mammogram?
2:41 What age group of women is most at risk for breast cancer?
4:10 Outro

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If you find yourself having hot flashes/menopausal symptoms or PMS symptoms, then you may benefit from using these herbs. They’ve been used for centuries and fenugreek supplements specifically has been reported to decrease the need for painkillers for menstrual cramps.

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It’s standard to shed an average of 50 to 100 strands of hair per day. If you noticed more strands falling to the floor during the colder months, you may be curious why that is. Although an increase in shedding can spark some anxiety, there are several reasons why your locks are falling out more than usual. 

Hair Loss During Winter

Excessive hair loss during the winter is largely attributed to the dry air outside, sucking the moisture away from your scalp. When the dry air depletes your scalp of moisture, your hair dries out as a result. That can lead to hair damage, breakage, and loss, which can be quite scary if you don’t know that the environment is the culprit. Losing more strands than usual can also cause itchiness and dandruff, both of which increase the risk of hair loss. 

Hormonal Shifts And Menopause

Although this isn’t a weather-related reason, hormones can impact your hair follicles. This won’t happen to everyone, but changing hormones, be it from menopause or from a new birth control method, can increase shedding and overall hair changes. Hair loss is very common during menopause, but it starts off as increased shedding. When someone enters menopause, estrogen and progesterone levels start to change and decline. According to several studies, those two hormones play a role in hair growth. Additionally, they can influence the time that hair stays in the growth phase, according to hair care specialists. 

Stress

Stress is the final common culprit that can cause excess hair shedding. Many people think that stress can make your hair fall out all in the same day, but this is not the case. It can take up to six months to see hair shedding that’s caused by stress. That can make stress-induced hair shedding tricky to spot, unless you can pinpoint a significant stressful period or traumatic period that occurred six months prior to shedding. 

How Do You Deal With Hair Shedding?

Although hair shedding is inevitable, there are things you can do to keep your scalp and hair healthy. Try to minimize how much you accessorize your look with headwear and consider the following strategies to encourage a healthier scalp.

Prioritize Stress Reduction

This is easier said than done, but focusing on stress reduction in your day-to-day life will help with stress-induced shedding. Not to mention, making an effort to lower stress levels can also improve your mental and physical health. How you choose to blow off steam will depend on your lifestyle, schedule, and what makes you happy. Some people like to hit the gym or run around the neighborhood to reduce stress, while others prefer meditation, yoga, or breathing techniques. If you need inspiration or tips for reducing stress, click here. 

Oil Massages

Not only does a scalp massage feel incredible, but it also works to increase blood circulation to the scalp. Increasing blood flow to the scalp can help strengthen hair follicles from within. Warm up two to three teaspoons of olive oil or sweet almond oil and massage it slowly into the scalp. This massage will help it penetrate the hair roots and promote nourishment. Carrier oils like these can provide your hair and scalp with the right vitamins and minerals it needs. Plus, certain oils work to reduce scalp dryness and can prevent itchiness. 

Eat Healthy And Stay Hydrated

When your diet lacks essential vitamins and minerals, your hair and scalp, in addition to other organs and systems, can suffer. Vitamin A encourages healthy sebum production on the scalp, while vitamin E encourages blood circulation to the scalp. Additionally, vitamin B works to maintain healthy hair, which is especially important when the weather is dry and cold. Ideally, you should consume a range of colorful fruits and vegetables, especially leafy greens. Besides eating healthier foods, drinking the right amount of water can keep your hair well hydrated. In addition to supplying your hair with moisture, staying hydrated can also prevent split ends and brittle hair.

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As if childhood, puberty, and adolescence weren’t enough, the vagina, and the surrounding area, change as you age. Sadly, these changes aren’t the most-discussed topics, meaning that women may be unprepared for the realities of aging lady flowers. We want you to be prepared for the effects Father Time has on the body, even the vulva and vagina.

During your late 20s and 30s, progesterone and estrogen course through your system. Higher estrogen levels can cause vaginal changes like more discharge. It’s also more common for the first pregnancy to take place between the 20s and 30s, which can affect how the vagina looks and feels. Estrogen levels can fluctuate after pregnancy and during breastfeeding, leading to uncomfortable vaginal dryness. These estrogen changes are typically temporary, but they can cause unfamiliar changes to the vagina. Read on to learn about the other ways the vagina can change as you age. 

The Vulva Changes

It’s important to note that, while closely connected, the vagina and vulva are two different things. The vulva is the outside, and the vagina is the canal. The reason for this clarification is because women often talk about their vagina, when in reality they mean their vulva, the lips, labia majora, labia minora, urethra, or clitoris. The vulva doesn’t really change from your late teens to your 40s, and even into your 50s. At some point, women can experience vulvovaginal atrophy (VVA) that results from the gradual loss of estrogen that comes with perimenopause and menopause. The tissue can become paler and smoother, while the labia can become less distinct. This natural process is nothing to freak out about, though. 

You May Experience Vaginal Dryness

A healthy vagina is well-lubricated, but you may develop vaginal dryness as you age. As estrogen levels decline, the vagina can become dryer because estrogen helps maintain moisture in the vaginal lining. When levels are low, the vagina walls become thinner and dryer, according to health professionals. During your lifetime, there are three main hormonal assaults on the body that cause estrogen levels to fall: breastfeeding, perimenopause, and menopause. In those periods when vaginal tissues lack lubrication, it’s possible to experience discomfort in the vagina, soreness in the vulva, burning or itching, bleeding after sex due to tears in vaginal walls, needing to pee more often, and not wanting to have sex.

The Hair May Change Down There

The graying and thinning of hair down in the vaginal region is quite common as you age. What you may not know is that it’s common to lose hair. According to experts, just like any other hair on the body, pubic hair starts to thin out and disappear during and after different hormonal stages in life. During menopause, the hair may grow slower and will be less thick. Medical conditions and the use of certain medications, both of which come with age, can thin out pubic hair. The new appearance may take some time to get used to, but you may find that it’s more convenient to have fewer hairs down there. 

The Vagina Itself Can Change

While VVA affects the vulva, it can also affect the vagina. The loss of estrogen can dramatically change the appearance and function of the vagina. It’s very possible for the vaginal opening to shrink, and so can the length of the vaginal canal. Additionally, you may also experience frequent irritation, which results from the thinning of vaginal walls. According to surveys, about 20-50% of women start to notice changes, especially during sex because it can be more painful. Sex itself isn’t the main culprit of itchiness, though. Some women experience itchiness when walking or doing exercise. Fortunately, there are many moisturizers and lubricants that can provide temporary relief for that discomfort. 

You May Develop Varicose Veins

Those bigger, bluish veins that tend to crop up in the legs as you age can also occur near the vulvar region. Although varicose veins mainly occur in the feet and legs, they can also surface near the vulva. Prominent veins can pop up during pregnancy because of the boost in blood flow to the pelvic area. That causes the veins to bulge, according to health experts. Other risk factors for vulvar varicosities include standing for long periods of time and obesity, both of which increase pressure on the veins in the lower body. 

You May Be More Prone To Vaginal Infections

The vagina is normally acidic, which is the right pH balance for the protective organisms that live in harmony down there. Anything that disrupts that delicate balance can increase the risk of vaginal infection. As we’ve covered in this article, change is inevitable with age. That means that the hormonal changes associated with pregnancy, postpartum, perimenopause, and menopause can disturb the vagina’s microbiome. This disturbance can lead to vaginal yeast and bacterial infections.

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What you hear about the symptoms of menopause is notoriously negative. Raving about this period of a woman’s life is not a common occurrence! From uncomfortable night sweats to decreased sexual desire and hot flashes, menopausal symptoms are anything but fun, to say the least. Menopause produces a lot of bodily changes that are not always pleasant, and going through this time is something many women dread. 

All the fear surrounding this big life transition doesn’t make menopause easier to enter. If you are anxious about menopause, the best thing you can do is inform yourself about it. Menopause is defined as 12 consecutive months without a period, during which time a series of symptoms can occur. There are several stages in the menopause journey, which we detail below: 

• Premenopause: The beginning of premenopause may be gradual, and some women don’t initially realize the symptoms, including irregular periods, mood swings, and sleep troubles. 
• Perimenopause: If a woman has not menstruated in one year, she has transitioned into menopause. During this time, she may find an increase in symptoms, such as hot flashes, night sweats, sleep troubles, and irritability. 
• Postmenopause: A phase when a woman may feel her life settling back down. Menopause symptoms tend to die down or vanish and energy levels may be restored. 

Get behind the truth of menopausal symptoms by learning about the following myths about menopause. 

You Can’t Do Anything To Relieve Symptoms

Many people in menopause believe that it is impossible to avoid hot flashes and other uncomfortable symptoms. It’s as though you have to smile through the pain without any relief. You don’t have to suffer through menopausal symptoms, especially if they limit your quality of life. You can always speak with your doctor to discuss treatment options if symptoms are awful. Many natural remedies can reduce the severity of hot flashes, and you can click here to learn about them. Additionally, lifestyle changes like regular exercise can help boost mood, manage weight, and reduce hot flashes in menopausal people. 

Menopause Is The Same For Everyone

Menopause is seldom the same for every person, as perimenopause may start earlier and last longer for different women. Studies show that it lasts longer for women of color than for non-Latina white women. Other research suggests that Latina women and non-Latina Black women experience more frequent hot flashes, sleep disturbances, and depression. Non-Latina Asian women are more likely to report decreased sex drive. Factors that influence the overall experience include cultural norms, general environment, income level, and even personal beliefs. 

Menopause Starts In Your 50s 

The median age for menopause is 51, but many women transition into menopause much earlier. Statistically, there is a wider age range for menopause than many people realize. The majority of women start entering menopause between the ages of 40 and 58, but some can start in their 30s, or as late as their 60s. All that is to say that every person’s menopausal timeline is different.

Menopause Causes Depression

Experts confirm the fact that menopause, in and of itself, does not cause depression. Menopause may lead to mood swings or foggy thinking, which stem from hormonal imbalances, but you can address these symptoms with various modalities. Hormone therapy, for example, is a very popular treatment to help reduce mood swings, especially if they are severe. 

Menopause Destroys Your Sex Drive

Don’t fret about losing your libido if menopause is on the horizon. Menopause is not a death sentence for your sex drive! Postmenopausal sexual interest, or lack thereof, is influenced by several factors. Relationship status, psychological well-being, and the way you feel about sex, femininity, and aging influence your sexual desire. Basically, hormonal changes that occur during menopause are one piece of the puzzle, and that goes to show that menopause affects everyone’s sex drive differently. 

Menopause Is Miserable

Most women who go through menopause experience mild to moderate symptoms. Even if the symptoms are uncomfortable or disruptive at times, menopause is not the end of the world. In fact, many women consider it to be quite freeing when you look at it through a different lens. Premenstrual syndrome (PMS) becomes a thing of the past and you don’t have to deal with menstrual cycles or any related products. You can say goodbye to concerns about unplanned pregnancy or the need for birth control. If you are not monogamous, however, you still need protection from STIs.

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Often described as “meditation in motion,” tai chi is an ancient Chinese mind-body practice. It was traditional a form of martial arts, but growing evidence suggests that tai chi may be an effective remedy for symptoms of various health problems. You can start practicing tai chi even if you aren’t in the best shape or health. It is a low-impact, slow-motion form of exercise that you can do at your own pace. 

As a moving mind-body exercise, tai chi introduces gentle, repetitive movements that you couple with breathing. During your movements, you integrate mental focus, body awareness, imagery, and visualization. The unique physical and mental element to tai chi is why it may benefit your overall health. Although it is best known for relieving stress, tai chi may also help reduce blood sugar and soothe pain and other related symptoms. The National Center for Complementary and Integrative Health (NCCIH) notes that tai chi is like other forms of exercise in that regard. 

You do not have to subscribe to or spend your years learning about tai chi’s roots in Chinese philosophy to enjoy the benefits. The following concepts, however, can help you make sense of the approach to tai chi. 

• Qi – an energy or life force that flows throughout the body. Tai chi is said to be able to unblock and encourage qi’s proper flow.
• Yin and yang – the belief is that these opposing elements make up the universe and should be kept in harmony. Tai chi is thought to promote this balance. 

May Reduce Risk Of Falling

According to the Centers for Disease Control and Prevention (CDC), 25% of adults over age 65 fall at least once a year. These types of falls send about three million older adults to the emergency room every year. Some falls are minor, while others lead to broken bones, hospitalizations, or traumatic brain injuries. Tai chi is a very effective exercise that helps improve core strength and balance. A systematic review and meta-analysis from 2017 observed nearly 4,000 people, half of which practiced tai chi while the other half were in a control group that didn’t practice. The group that practiced were 20% less likely to fall than the control group. 

May Contribute To Healthy Aging

Nobody wants to feel 75 when they are 40, which is why health experts always encourage people to exercise daily. If lifting weights is not feasible and you don’t want to run, tai chi is an excellent way to move your body as an older adult. It can help you build confidence in the body’s ability to carry out certain tasks with ease. In fact, a large-scale systematic review examined 89 studies that concluded tai chi was able to improve physical function, psychologic health, and mobility. Another systematic review indicated that tai chi may improve physical functioning in elderly individuals with sarcopenia (loss of muscle and strength with aging). 

May Improve Bone Health In Post-Menopausal Women

Menopause leads to bone loss, and about 50% of post-menopausal women will develop osteoporosis. Eating a balanced diet, prioritizing exercise, limiting alcohol, and other lifestyle changes can help preserve your bones. In regards to exercise, tai chi involves great low-impact movements that may enhance your wellness routine. A 2022 review found that practicing tai chi for at least six months minimized bone loss. More research is necessary, but the initial results are promising. Additionally, tai chi helps improve balance and overall strength, two things that reduce your risk of falls. 

May Improve Heart Health

According to several studies, most exercise benefits heart function. A 2021 randomized trial observed middle-aged to older adults who practiced Wu-style tai chi for six weeks, in addition to their regular medicine plans. The results indicate a greater improvement in LDL (bad) cholesterol levels and systolic blood pressure, compared to the group that practiced a more simplified style of tai chi. A systematic meta-analysis from November 2022 looked at seven randomized controlled trials of 503 hypertensive participants. The participants that did five 60-minute sessions of tai chi per week lowered both systolic and diastolic blood pressure numbers. 

May Boost Cognitive Function

As stated throughout the article, tai chi is a mind-body exercise. It has been known to help reduce stress and improve symptoms of depression and anxiety. A past meta-analysis confirmed the mood-boosting benefits of short-term and long-term tai chi practice. For most of those studies, people practiced tai chi two to three times per week for 40-60 minutes per session. Researchers observed psychological benefits across healthy individuals, and those who had pre-existing health problems. Although tai chi may benefit psychological health, more research is necessary to determine how it can boost cognition with aging. 

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There’s natural stress or anxiety that comes with getting older. Reaching the middle age threshold for women also brings about physical changes as a result of menopause. The decreasing levels of estrogen and progesterone can lead to night sweats, hot flashes, mood swings, other disruptions. Some of these disruptions include severe changes to emotional and mental health. 

Several studies found a common thread between various groups of women during their menopausal transition. Stress levels are very high and the physical changes invite overwhelming emotions, often contributing to intense mood shifts. It’s quite common for mood shifts to occur during perimenopause and menopause, and experts attribute them to fluctuating hormones. For instance, a 2019 study linked an increase in depression symptoms at perimenopause with progesterone and estradiol fluctuation. 

Most women who develop significant mood issues during perimenopause or menopause have had them in the past. It’s very uncommon for someone with no history of depression or anxiety to suddenly experience these symptoms in a severe way during menopause. Other factors, not just menopause, can also contribute to mood shifts. Menopause occurs during midlife, when a women typically faces a series of stressors. Dealing with aging, dealing with aging parents, caring for children, and other challenges can contribute to anxiety or depression.

A Menopause Problem

Well, many women can agree that there isn’t just one problem with menopause. To put menopause in perspective, women tend to view it as the change that signifies the beginning of the end, so to speak. A loss of femininity, cultural irrelevance, lack of sanity, reduced sexual desire, and lack of control are all associated with menopause. It doesn’t have to be this way, as viewing menopause in this light can be quite emotional. This can lead to isolation and hesitation about sharing emotions or feelings. Not all women will experience mood shifts, but it’s important to feel comfortable speaking about them if they occur. 

Menopause And The Brain

Changes in mental well-being are quite common during a woman’s transition to menopause. Hormonal changes can influence chemical reactions, especially in the brain. This explains the mood shifts, anxiety, or depressive thoughts women can experience. If a woman experiences ongoing panic attacks, depression, or anxiety, it’s best to seek help as ongoing mental health symptoms are not characteristic of menopause. 

Menopause And Anxiety

According to research, there is a link between menopause and depression, but the connection is blurry in regards to anxiety. Researchers know a lot less about menopause and feelings of anxiety. Some evidence points to the fact women are more likely to experience panic attacks during and after transitioning to menopause. Health experts describe a panic attack as a sudden sense of extreme anxiety. Accompanying symptoms can including trembling, shortness of breath, harmless heart palpitations, and sweating.

The problem lies in distinguishing hot flashes from symptoms of panic attacks. The experience can be similar, in that the heart can race and a woman can feel sweaty during a hot flash. Before a hot flash arrives, some women experience migraines, which can induce panic or a sense of doom. That’s why experts don’t know if there is a direct connection between menopause and anxiety at this time. 

Menopause And Depression

The majority of drastic hormonal fluctuations occur during perimenopause. It’s during this phase when the menstrual cycle becomes irregular, i.e. shorter, heavier, longer, lighter, infrequent, or close together. The same hormones that control menstrual cycle also influence serotonin, the chemical that promotes happy or “feel good” feelings. As progesterone and estrogen levels decline, so do serotonin levels, which can increase irritability, sadness, or anxiety. 

Declining estrogen and progesterone levels can trigger mood shifts that make it more difficult to cope with regular things. Some women experience these hormonal dips and fall into a depressive episode. This occurs more frequently for women who have dealt with major depression prior to perimenopause or menopause. If a woman feels that the depression or anxious feelings are too much to handle during menopause, it’s best to seek help. Depression that occurs daily will only worsen over time. There are so many services to take advantage of at the moment, so take action before mental health declines. 

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