What should I do if I get angry easily during menopause

Menopausal anger can be alleviated through emotional regulation, dietary adjustment, exercise intervention, medication treatment, traditional Chinese medicine conditioning, and other methods. Menopausal emotional fluctuations are usually related to changes in hormone levels, autonomic nervous system disorders, psychological stress, chronic diseases, social environment, and other factors.

1. Emotional regulation

Maintaining a regular sleep schedule helps stabilize the biological clock, and it is recommended to go to bed and wake up at a fixed time every day. Cultivating hobbies such as gardening and painting can shift attention and reduce the accumulation of negative emotions. Talking to family and friends or participating in mutual aid groups can provide emotional support and avoid long-term emotional suppression.

2. Dietary Adjustment

Increasing soy products, deep-sea fish, and other foods rich in phytoestrogens and omega-3 fatty acids can help balance hormone levels. Reducing caffeine and alcohol intake can lower neural excitability and avoid exacerbating emotional fluctuations. Moderate supplementation of vitamin B and magnesium elements can help improve nerve conduction function.

3. Exercise intervention

Engaging in 3-5 aerobic exercises such as brisk walking, swimming, etc. per week for more than 30 minutes each time can promote endorphin secretion. Soothing exercises such as yoga or Tai Chi can regulate autonomic nervous system function and alleviate symptoms of hot flashes and palpitations. Resistance training helps maintain bone density and prevent menopausal osteoporosis.

4. Medication therapy

Hormone replacement therapy requires the use of estrogen and progesterone preparations under the guidance of a doctor, such as estradiol valerate tablets, progesterone capsules, etc. Short term use of anti anxiety drugs such as buspirone and tanshinone can be used to address anxiety symptoms. Individuals with severe emotional disorders should follow medical advice to take antidepressants such as sertraline and fluoxetine.

5. Chinese medicine conditioning

Xiaoyao Pill, Gengnian An and other traditional Chinese patent medicines and simple preparations have the effect of soothing the liver and relieving depression, and are suitable for patients with liver qi stagnation. Acupuncture and moxibustion points such as Sanyinjiao and Taichong can adjust the Chong and Ren meridians. Ear acupressure therapy improves symptoms by stimulating reflex areas such as the endocrine system and the nervous system. Menopausal women need to establish a healthy lifestyle, maintain 7-8 hours of high-quality sleep per day, and avoid staying up late to worsen autonomic nervous system disorders. Eat more fresh vegetables, fruits, and whole grains in your diet, and control the intake of high sugar and high-fat foods. Regularly conduct gynecological examinations to monitor changes in hormone levels, and seek medical attention promptly when severe depression or physical symptoms occur. Family members should provide full understanding and companionship, and work together to create a relaxed and harmonious living environment.