How to solve menopausal restlessness

Menopausal irritability can be alleviated through lifestyle adjustments, psychological counseling, medication treatment, traditional Chinese medicine conditioning, dietary adjustments, and other methods. Menopausal irritability is usually caused by hormonal fluctuations, psychological stress, sleep disorders, chronic diseases, environmental factors, and other factors.

1. Adjusting Lifestyle

Maintaining a regular sleep schedule can help stabilize emotions. It is recommended to go to bed and wake up at a fixed time every day. Moderate aerobic exercise such as brisk walking, swimming, etc. can promote the secretion of endorphins and improve emotional fluctuations. Avoid consuming stimulating foods such as coffee, alcohol, etc., and reduce stimulation to the nervous system. Developing hobbies and interests to shift attention, such as gardening, painting, and other relaxing activities, can alleviate anxiety.

2. Psychological counseling

Cognitive behavioral therapy can help identify and change negative thinking patterns, which can be guided by professional psychological counselors. Participating in a menopausal women's mutual aid group and sharing experiences can alleviate feelings of loneliness. Practicing mindfulness meditation every day can help improve emotional regulation abilities. The understanding and support of family members are particularly important, and an open communication environment needs to be established.

3. Medication therapy

Hormone replacement therapy should be used under the guidance of a doctor, and commonly used drugs include estradiol, progesterone, etc. Anti anxiety drugs such as buspirone can provide short-term relief of acute symptoms, but strict adherence to medical advice is necessary. Plant extracts such as black cohosh preparations may help alleviate mild symptoms. Cardiovascular and breast health risks should be evaluated before using any medication, and regular follow-up is crucial.

4. Traditional Chinese Medicine Treatment

Traditional Chinese Medicine believes that menopausal restlessness is often caused by liver and kidney yin deficiency, and can be treated with Zhibai Dihuang Pill to nourish yin and reduce fire. Acupuncture and moxibustion points such as Sanyinjiao and Taixi can adjust the balance between yin and yang. Moxibustion at Guan Yuan acupoint can warm and nourish the lower burner, improve hot flashes and night sweats. Traditional Chinese medicine formulas such as Gan Mai Da Zao Tang, with modifications, have better effects on heart and spleen deficiency types. Professional traditional Chinese medicine practitioners are required to diagnose and treat based on syndrome differentiation.

5. Dietary regulation

Increase the intake of soy products, which contain isoflavones with weak estrogenic effects. Supplementing with vitamin B foods such as whole grains and lean meat can help stabilize the nervous system. Moderate consumption of deep-sea fish rich in omega-3 fatty acids can reduce inflammatory reactions. Maintaining sufficient calcium intake, dairy products, and green leafy vegetables can prevent osteoporosis. Drink plenty of water daily and avoid spicy and hot foods that exacerbate hot flashes. Menopausal restlessness is a common physiological phenomenon, and its duration varies from person to person. It is recommended to establish a health record and undergo regular physical examinations to monitor indicators such as blood pressure and bone density. Carry a portable small fan to relieve hot flashes when going out, and wear breathable cotton clothing. Maintain appropriate temperature and humidity in the bedroom, and use breathable bedding to improve sleep quality. Recording patterns of emotional changes can help identify triggering factors. When symptoms continue to worsen or are accompanied by other abnormalities, timely medical attention should be sought to investigate organic diseases. Maintaining positive social activities and cultivating an optimistic mindset can help to smoothly navigate through menopause.