What should I do if I feel depressed and uncomfortable during menopause

Menopausal depression and discomfort can be alleviated through psychological adjustment, dietary regulation, exercise intervention, traditional Chinese medicine regulation, acupoint massage, and other methods. Menopausal qi stagnation and discomfort are usually caused by hormonal fluctuations, emotional stress, liver qi stagnation, insufficient qi and blood, physical weakness, and other reasons.

1. Psychological adjustment

Maintaining emotional stability can help alleviate symptoms of depression. You can relieve stress and avoid long-term anxiety or depression by confiding, meditating, and cultivating interests and hobbies. Suggest communicating more with family and friends, and seeking help from a psychological counselor if necessary. Psychological intervention can improve autonomic nervous system dysfunction and reduce menopausal symptoms such as hot flashes and palpitations.

2. Dietary Adjustment

Moderate consumption of ingredients such as roses, tangerine peel, hawthorn, etc. that have the effect of regulating qi and relieving depression. Increase coarse grains and dark green vegetables rich in vitamin B, and reduce spicy and stimulating foods. You can drink jasmine tea, bergamot tea and other flower teas to avoid excessive intake of caffeine. Diet should be timed and quantified, and overeating should be avoided to increase the burden on the gastrointestinal tract.

3. Exercise intervention

Choose soothing exercises such as Ba Duan Jin and Tai Chi, and practice 3-5 times a week. The appropriate intensity of exercise is slight sweating, which can promote the circulation of qi and blood and improve liver depression and qi stagnation. Avoid intense exercise that can damage qi and blood, and pay attention to replenishing fluids before and after exercise. Regular exercise can also regulate endocrine function and alleviate menopausal syndrome such as insomnia and irritability.

4. Traditional Chinese medicine conditioning

Under the guidance of doctors, you can use Xiaoyao Pills, Chaihu Shugan Powder and other traditional Chinese patent medicines and simple preparations that can calm the liver and relieve depression. For patients with liver and kidney yin deficiency, Liuwei Dihuang Pill can be used in combination. For those with insufficient qi and blood, Guipi Decoction is suitable. Traditional Chinese medicine should be used based on syndrome differentiation and avoid self medication. Typical symptoms of liver depression include rib pain, menstrual disorders, bitter mouth, and dry throat.

5. Acupoint massage

Press Taichong and Hegu for 3-5 minutes each day, and massage Tanzhong with sandalwood essential oil. Rubbing the San Yin Jiao acupoint before bedtime can help calm the mind and relieve depression. Acupoint stimulation can unblock meridians, improve chest tightness, belching and other manifestations of poor qi flow. Massage intensity should be based on the degree of soreness and swelling, and should not be used for skin damage or pregnancy. Menopausal women need to maintain a regular schedule and ensure 7-8 hours of sleep every day. Pay attention to keeping warm and avoid getting cold. Wear loose and breathable clothing to reduce the discomfort of hot flashes. Regular gynecological examinations are conducted to monitor indicators such as blood pressure and bone density. Cultivate a positive and optimistic attitude, and accept menopause as a normal physiological process. If symptoms continue to worsen or abnormal bleeding occurs, seek medical attention promptly to rule out organic diseases. Daily recording of emotional changes and symptom onset patterns can provide reference for doctors' diagnosis.

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