This transition comprises from perimenopause until postmenopause. The actual term menopause means the marking of the last period in a woman's life.


While the physical symptoms during this time—such as hot flashes, night sweats, and changes in menstrual cycles—are often highlighted, the psychological effects can be just as profound. “Unfortunately, perimenopausal women facing these symptoms are not taken seriously because they are in their early to mid-40s, an age often considered "too young" for menopausal complaints, especially if they are still menstruating.”- says Dr. Med. Carmen Klink Bartzsch, Gynecologist.

Hormonal fluctuations during menopausal transition can lead to mood swings, irritability, and heightened emotional sensitivity. Many women report feelings of sadness or anxiety that can be attributed to these hormonal changes, alongside the stresses of aging and changing life roles. The combination of hormonal changes, coupled with life stressors such as caring for ageing parents or transitioning to retirement, puts women at a higher risk of developing depression or anxiety. Many experience cognitive changes during perimenopause, often referred to as "brain fog." This can include difficulties with concentration, memory lapses, and decreased mental clarity. Such cognitive shifts can be frustrating and may contribute to feelings of inadequacy or loss of confidence. The physical changes that accompany menopause-weight gain, skin changes, and loss of breast fullness- can lead to body image issues and lower self-esteem. Women may feel less attractive or less desirable, impacting their relationships and overall quality of life. Menopausal symptoms, particularly night sweats and insomnia, can significantly disrupt sleep patterns. Poor sleep can further exacerbate mood disorders, cognitive issues, and overall emotional well-being, creating a cycle that can be difficult to break.

Strategies for Reducing Symptoms

1. Regular physical activity, a balanced diet, and adequate hydration can significantly impact mood and overall health. Exercise releases endorphins, which can elevate mood and reduce feelings of anxiety and depression. Incorporating foods rich in omega-3 fatty acids, such as fish and walnuts, can also support brain health.

2. Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and deep-breathing exercises can help manage stress and improve emotional regulation. Mindfulness encourages women to stay present and can reduce anxiety about the changes they are experiencing.

3. Therapy and Support Groups: Seeking professional help through therapy can provide a safe space to explore feelings and learn coping strategies. Support groups, where women can share experiences and advice, can also foster a sense of community and reduce feelings of isolation.

4. Hormone Replacement Therapy (HRT): According to Dr. Med. Carmen Klink Bartzsch, a gynecologist “The persistent myth that a woman must stop menstruating to justify hormone therapy continues to overshadow advancements in understanding menopause and its diverse impacts. It is essential to challenge these misconceptions and ensure that women receive timely recognition and appropriate support for their symptoms, regardless of their menstrual status.” For some women, hormone replacement therapy may be an option to alleviate severe symptoms. HRT can help balance hormone levels and reduce both physical and psychological symptoms of menopause. However, it’s essential to discuss the risks and benefits with a healthcare provider.

5. Complementary Therapies: Some women find relief through complementary therapies such as acupuncture, herbal remedies, or homeopathy. It’s crucial to consult with a healthcare provider before starting any new treatment to ensure safety and efficacy.

Things to Consider for The Significant Other:

  1. Have an open dialogue about feelings, symptoms, and experiences. Listen without judgment to create a safe space for your partner to express their concerns and emotions.
  2. Understanding the physiological and psychological changes associated with menopause can foster empathy and patience. Partners who are informed about what their loved one is experiencing are better equipped to provide support.
  3. Recognise that mood swings and emotional changes are part of the process. Approach your partner with compassion and patience, allowing them to express their feelings without fear of judgment.
  4. Support your partner in self-care activities. This could include joining them in exercise routines, encouraging relaxation practices, or simply spending quality time together to foster connection.

A Positive Outlook

“Besides the fact, that around 20 to 30% of women do not experience bothersome symptoms at all, it can even be a relief for women with painful or heavy periods.” shares Dr. Carmen Klink Bartzsch her clinical experience. She continues “In Asian culture, menopause is often referred to as a “second spring”; a natural and fulfilling phase filled with wisdom and renewal. Menopause is not an end, but considered as a time for enhancing inner strength and spiritual growth.”

Author

Jelena Pal, a clinical psychologist originally from Germany, spent a significant part of her life in the United States, where she lived cumulatively for ten years. During this time, she pursued her passion for understanding the human mind and behavior, earning a Bachelor of Arts in Psychology and Sociology, followed by a Master of Arts in Clinical Psychology and serving many clients. She now brings her expertise to the Algarve, where she is dedicated to providing compassionate and insightful support for those seeking to enhance their well-being. Whether you are seeking support for anxiety, depression, relationship issues, or personal growth, she is serving you online, at home, or at the Family Medical Centre in Vale do Lobo (palmentalhealthalgarve.com; family-medical-centre.pt).

Jelena Pal