I am 36 and struggling with menopausal anxiety. It's taking a toll on my mental well-being. Any advice on coping mechanisms, mindfulness practices, or therapeutic approaches that have helped you manage anxiety during menopause?

by Aparna Acharekar on Jun 16, 2023

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Kavya_r asked 249 days ago

I am 36 and struggling with menopausal anxiety. It's taking a toll on my mental well-being. Any advice on coping mechanisms, mindfulness practices, or therapeutic approaches that have helped you manage anxiety during menopause?

Answer

249d

NutritionistHudaShaikh

・answered 249 days ago

Hi there, I hope you are well. Here's what you can do. - Anxiety during menopause is seen in women owing to the hormonal changes one goes through. - But fret not, there are ways in which you can deal with it. - Focus on nutrition - Try to get enough of Calcium, Vitamin B12, Vitamin D, Iron, Folate, Magnesium, Vitamin B6 from the diet. Include green leafy vegetables, nuts, seeds, dairy and dairy products, lean meat, wholegrains, millets, fatty fish, mushrooms, and eggs in the diet. These nutrients can help in alleviating your mood, and will make you feel better. - Add enough protein to the diet, as protein is necessary for your immunity, and can help in maintaining your weight, and keep anxiety in check. - Keep yourself hydrated as dehydration can lead to irritability. - Workout at least 4-5 times a week for 30-45mins. - Include mind relaxation techniques such as meditation, yoga in your daily routine. - Listen to music, take up a hobby, read books, sleep well for 7hrs, and walk daily:)

Comment

145d

WomenHealthexpert_Pratibha

・answered 145 days ago

If you have not hit menopause yet why are you already getting so anxious. Try to focus on keeping yourself healthy by following a healthy lifestyle. consume a healthy diet and regulate your hormones

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What supplements are recommended for menopause?

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kftw

・

14d

LivefearlessMenopauseIndia・12d

You would generally need calcium and vitamin d supplements once you hit your 40s. As you grow older your calcium absorption decreases and it is very important to maintain certain calcium levels for your bone and muscle strength. Vitamin d is needed for better absorption of calcium as well as for good mood regulation. Apart from that most other supplements get prescribed based on deficiency.

Sexologist_DrKalps・12d

Menopause means stopping of female hormones, especially Estrogen. Because it is necessary for your vagina as well as your overall health, you can take so many natural Medicines instead of taking just supplements. You may face vaginal dryness, mood swings/ emotional ups and downs and osteoporosis. Also hot flushes irritates most. Just supplements are not sufficient if these symptoms are irritating you. Then Take proper consultation with your doctor. Natural medicines are more useful in my opinion.

Popular opinion

How to control mood swings or overcome mood controlling our day to day activities?

Let's talk Mental health

imgood6699796

・

rhythmiccontribution・2d

Hello dear, Mood swings are mostly due to hormonal changes which can be regulated and modified through proper diet. Kindly connect 7020545193 Dr Chawla For details

Divanshidivya3650・3d

mental health 🙃

Popular opinion

Are there any dietary supplements you recommend to support my menstrual health based on my individual needs?

NutriVibe

theintrovertgirl

・

Eat_healthy_with_richa・3d

Hey there! 🌸 Looking to boost your menstrual health? Consider adding these essentials to your routine: Iron for replenishing lost blood, Vitamin B6 to ease those pesky PMS symptoms, Magnesium for calming those cramps, Omega-3 fatty acids to soothe inflammation, and don't forget Calcium for bone health and mood stability. Your body will thank you for the extra support!

hina・4d

There is no restriction for your diet during your menstrual cycle. Nor are there any foods that you necessarily should eat, except for foods high in iron. Because of the blood loss, there is also some iron loss w/menstruation. Therefore, foods high in iron content can help replace the iron stores that women need. These foods can include dark chocolate in small amounts, molasses, and then green leafy veggies such as spinach, beef, turkey, etc. You can google for a more comprehensive list. Otherwise, no special diet is required.

Popular opinion

How can nutrition play a role in addressing common women’s health concerns such as menstrual irregularities, PMS symptoms, or menopausal transitions?

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theintrovertgirl

・

Seemachaudhary・5d

Regulating menstrual cycles with iron-rich foods. Easing PMS symptoms through magnesium and vitamin B6.Managing menopausal symptoms with phytoestrogen-rich foods like soy.

Na_Dia・5d

For menstrual irregularities and PMS symptoms, maintaining stable blood sugar levels by eating balanced meals with complex carbohydrates, healthy fats, and lean proteins can help alleviate symptoms. Incorporating foods rich in omega-3 fatty acids, magnesium, and vitamin B6 may also be beneficial. During menopause, consuming foods rich in calcium and vitamin D helps maintain bone health. Phytoestrogen-rich foods like soy products can help alleviate hot flashes and other symptoms. Adequate intake of fruits, vegetables, and whole grains provides essential nutrients and supports overall health during this transitional phase. Additionally, staying hydrated and reducing caffeine and alcohol intake can help manage symptoms.

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I feel that my growing age is affecting my self-esteem and body image. I don't feel as young as before and honestly I hate that. I still have not come in terms with myself over how bodies grow and ageing cannot be stopped. How can i make myself feel better over this??

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RelationshipCoach_DrGujral・12d

Hello dear, aging is a natural process and we ALL go through it. Of course your body, looks, physical abilities will change overtime. But embrace yourself as you are. I sense some other underlying concerns beyod what you have mentioned here. Please feel free to connect with me and solve the tangles in your life. It can get very distressing when you don't like yourself. Let's talk...join me for my live session everyday at 12pm on coto

Saharhogayi・14d

Respect your body. Worship your body, Mind and soul. Age is just a number. Ageing is a process and fine wine is always aged. Be the finest wine..Meditate, Exercise, Do Yoga And Laugh as much as you can! One life, make it the best! ❤️

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I am getting rashes from pads. What can I do to stop them?

Chums-let's talk about it...

theintrovertgirl

・

docmfrank・3d

If you have noticed rashes with one pad brand, it maybe helpful to try another. Another reason could also be using the pad for extended periods of time, which makes you more prone to rashes. Alternatives can include period panties or cloth pads which can help prevent rashes and are also eco-friendly as they are reusable. During your periods opt for loose cotton underwear and change it twice a day to limit sweat and rashes. If this doesn't subside with these simple changes, check in with a doctor to understand a possible underlying cause.

hina・4d

Keep the affected area clean and dry, you can also apply a soothing cream or ointment that you can purchase over the counter. Ensure you're changing pads frequently to help prevent sanitary pad rash.

Popular opinion

#PeriodTalk How do you track your period? Are you able to figure out when you are expecting your period every month without tracking? Share signs you notice that your period is around the corner in the comments below.

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Michelle Frank

・

docmfrank・2d

I track using the Flo app. My favourite part is adding the symptoms I experience on different days to be able to closer analyse how my cycles run each month.

Parinita_Anand・2d

I usually track my period using a calendar

Popular opinion

Are there any nutritional deficiencies that can affect my menstrual health? If so, how can I identify them and ensure I'm getting the nutrients I need?

NutriVibe

theintrovertgirl

・

Na_Dia・3d

Vitamin D deficiency affects our menstrual health very much. Having a balanced and nutrition rich diets is important.

NutritionistHudaShaikh・4d

Hi there, I hope you are well. -Yes, Vitamin D, and Vitamin B6, Vitamin B12 deficiency can affect your menstrual cycle :) -These nutrients are needed for proper functioning of the reproductive system. Here's how you can get enough Vitamin D, Vitamin B6, Vitamin B12. -Vitamin D- Get enough sunlight, and foods like eggs, lean meat nuts, seeds, and fortified foods. - Vitamin B12- Dairy and dairy products, salmon, eggs, chicken, mushroom etc. - Vitamin B6- Liver, green leafy veggies, nuts, seeds, beans, etc. - Have a well-balanced diet, and include enough protein,fibre, and iron in the diet as well :) I hope this helps. Take care.

Popular opinion

what should I eat when I'm going through painful periods

Women's Health Conversation

tk tk

・

Anonymous・5d

Stay hydrated and maintain regular bowel movements with fiber-rich foods. 💕❤️

nanc・5d

Incorporate anti-inflammatory foods such as turmeric, oats, ginger, chamomile tea, dark chocolate, and foods rich in calcium, fiber, magnesium, omega-3 fatty acids, and vitamin B12. 💜💜

Popular opinion

#PeriodTalk We all know from common knowledge that an ideal period lasts between 3-5 days. However, for some women periods can last for 7 days throughout their lives. This doesn't indicate that something is wrong. The ideal period length is the average you have for each period. A normal period day would be using 3-5 pads, or changing out your cup 3-4 times a day. More on the first couple of days when periods are usually heavier. If you have to use more than 5-7 pads during all days of your period and feel increasing fatigue it would be ideal to get it checked to ensure there is no cause for heavy bleeding and you don't have anemia as a result.

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b.3-7 days

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More Questions Like This

What supplements are recommended for menopause?

How to control mood swings or overcome mood controlling our day to day activities?

Are there any dietary supplements you recommend to support my menstrual health based on my individual needs?

How can nutrition play a role in addressing common women’s health concerns such as menstrual irregularities, PMS symptoms, or menopausal transitions?

I feel that my growing age is affecting my self-esteem and body image. I don't feel as young as before and honestly I hate that. I still have not come in terms with myself over how bodies grow and ageing cannot be stopped. How can i make myself feel better over this??

I am getting rashes from pads. What can I do to stop them?

#PeriodTalk How do you track your period? Are you able to figure out when you are expecting your period every month without tracking? Share signs you notice that your period is around the corner in the comments below.

Are there any nutritional deficiencies that can affect my menstrual health? If so, how can I identify them and ensure I'm getting the nutrients I need?

what should I eat when I'm going through painful periods

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