What should I do if I feel irritable during menopause

Menopausal irritability can be alleviated through lifestyle adjustments, psychological counseling, dietary adjustments, moderate exercise, medication treatment, and other methods. Menopausal irritability is usually caused by hormonal fluctuations, psychological stress, sleep disorders, nutritional imbalances, chronic diseases, and other factors.

1. Adjusting lifestyle

Maintaining a regular sleep schedule helps stabilize the endocrine system. It is recommended to set a fixed bedtime and wake-up time to avoid staying up late. Reducing caffeine and alcohol intake can lower nerve excitability, and drinking warm water is recommended daily. Create a quiet and comfortable sleeping environment, and use blackout curtains and earplugs if necessary.

2. Psychological Counseling

Participating in mindfulness meditation or deep breathing exercises can alleviate anxiety, and persisting for 15 minutes a day has a significant effect. Join the Menopausal Women's Mutual Aid Group and alleviate feelings of loneliness through experience sharing. If necessary, seek professional psychological counseling. Cognitive behavioral therapy can help improve emotional fluctuations.

3. Diet conditioning

Increase the intake of soybean products to supplement phytoestrogens, such as soybean milk and tofu, which are eaten alternately every day. Moderate supplementation of whole grains and nuts rich in vitamin B can help stabilize the nervous system. Reduce the intake of high sugar and high-fat foods to avoid exacerbating emotional fluctuations caused by blood sugar fluctuations.

4. Moderate exercise

Engaging in 3-5 aerobic exercises per week, such as brisk walking and swimming, for 30 minutes each time, can promote the secretion of endorphins. Yoga or Tai Chi and other gentle exercises can regulate autonomic nervous system function and improve symptoms of hot flashes and night sweats. The appropriate intensity of exercise is slight sweating to avoid excessive fatigue.

5. Medication therapy

Hormone replacement therapy should be used under the guidance of a doctor, and commonly used drugs include estradiol tablets, progesterone capsules, etc. Traditional Chinese patent medicines and simple preparations Rukunbao Pill and Gengnian An can alleviate mild and moderate symptoms. When experiencing severe anxiety and depression, one can follow the doctor's advice to use antidepressants such as paroxetine and sertraline. Menopausal women can consume more calcium rich dairy products and dark green vegetables in their daily lives to prevent osteoporosis. Cultivating hobbies such as painting and gardening can help shift attention. Regularly conduct gynecological examinations to monitor changes in hormone levels and avoid taking health supplements on your own. Family members should provide full understanding and support to avoid exacerbating emotional conflicts. If the symptoms continue to worsen or are accompanied by severe physical discomfort, it is necessary to seek timely medical attention from a gynecology or endocrinology department.