Dr. Jennifer Roelands, MD
10 Tips to Help With Anxiety in Perimenopause/Menopause
Explore effective strategies to manage anxiety during menopause. Learn about lifestyle changes, therapeutic approaches, and medical treatments to support your mental well-being.
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I'm Dr. Jennifer Roelands, a double-board-certified OB/GYN and integrative healthcare provider based in California. I practice precision, functional, and integrative medicine. What does that mean? I look at an individual's genetics, environment, and lifestyle, and together, we design ways to optimize health, function, and performance. It's not one-size-fits-all but a way to personalize your nutrition, sleep, stress levels, inflammation, detoxification, and hormone balance.
👩🏻⚕️I see patients in my private telemedicine practice in many states, and my practice is growing. You can become a patient and book your visit here: https://precisionhealthmdoc.com/.
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As always, this is not meant to be direct medical advice; my videos are for educational purposes only. These options are my own.
Disclaimer: This is not direct medical advice. These opinions are my own and don't represent those of my institution. These videos are for educational purposes only.
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Timestamps:
00:00 – Intro
00:24 – Why does menopause cause anxiety?
00:54 – What does Serotonin have to do with Estrogen?
01:11 – Estrogen & Dopamine
01:25 – Effective Strategies
05:06 – Conclusion
05:32 – Outro
#MenopauseAnxiety #MentalHealth #WomensWellness #CopingStrategies #HormoneTherapy
a third to half of all women experience anxiety in par menopause and menopause worse in per menopause hello everyone today we're going to address a topic that affects many women anxiety during menopause in fact there are at least half of the women you know have anxiety during param menopause we're going to talk about practical strategies and why this happens let's dive in for first why does menopause cause anxiety the hormonal fluctuations particularly decreased in estrogen can impact neurotransmitters in the brain lead into mood changes and increased anxiety did you know estrogen is necessary to make neurotransmitters like dopamine and serotonin estrogen plays a crucial role in modulating neurotransmitter systems in the brain significantly influencing your mood and your emotional well-being estrogen during menopause declines in fact in per menopause it's kind of a roller coaster going up and down and this disrupts your neurotransmitters like serotonin and dopamine so what does serotone have to do with estrogen at all estrogen enhances the absorption and also the production available ility of Serotonin this hormone is actually associated with the feelings of happiness and calm so when we reduce estrogen during menopause we have less serotonin levels and this contributes to mood and anxiety issues dopamine is the reward hormone it's another really really important neurotransmitter it helps to motivate you to make you feel like you you know this is a great idea and estrogen also affects the production of dopamine which also leads to anxiety depression and mood issues so let's discuss strategies now so some Medical Treatments first that you should consider are hormone replac M therapy for some women hormone replacement therapy can alleviate anxiety by stabilizing that estrogen level that's declining it is very effective at improving mood and also helping just overall feelings that are associated with menopause so decreasing hot flashes mood swings night sweats all kinds of symptoms for more information about HRT please see my video on hormone replacement therapy there are other options that are non hormonal such as probiotics in fact new research shows that there are actually probiotic strains that may improve mood and anxiety more studies are needed to be done and in fact this is a really new emerging area of healthcare which is awesome and stay tuned because there's likely going to be new probiotic strains that are specifically for how the gut brain access work one of the best things you can do to improve your mood and actually decrease anxiety is exercise it's the one thing we don't want to do when we're anxious and upset and frustrated and feeling down but it is the best endorphin there is the best thing to help improve your mood in fact if you look at some of the studies exercises the one across the board that actually helps improve mood decreases depression decreases anxiety so exercise in any form is important to just be moving your body and then produce those natural endorphins also important is a balanced diet so eating a nutritious diet that supports overall health so lots of polyphenols those are those great colorful fruits and vegetables whole grains and lean proteins a thing that's often underrecognized is adequate sleep prioritizing sleep 7 to n hours each night will help you get a calming brain and help improve improve your mood overall one thing to think about too is cognitive behavioral therapy so there's actually CBT that is a form that is specifically for helping women with anxiety and that can actually help reduce anxiety but overall balance your mood in general I want to mention mindfulness incorporating mindfulness techniques such as meditation and deep breathing can significantly lower stress levels it's something that often women say I just can't do I'm not good at sitting still I cannot sit in my own brain but it doesn't have to be complicated deep breathing exercises like the Box breathing counting to four holding your breath to four releasing to four holding your breath to four that's a box breathing technique is a very simple way to actually help lower stress and it is a technique that's sort of in the meditation aspect sometimes just honestly taking long deep inhales and longer exhales than inhales can significantly lower your stress levels and your cortisol levels as well so I would suggest that you think about what are the ways that you can do it in your practice practice that's not complicated and doesn't seem uncomfortable but easy for you to use so lastly let's look at supplements that might be useful so magnesium is a favorite of mine I talk about it a lot in these videos but magnesium glycinate is one of the forms that actually crosses the blood brain barrier glycine is an amino acid known for its calming properties so magnesium glycinate is well absorbed and less likely to cause any GI side effects and it's very popular choice for helping to decrease anxiety you should probably take it at night cuz it can make you feel a little sleepy there are other forms of magnesium like L3 and8 which may actually be useful to be taken during the day and actually even combined with lavender there's some great supplements that they combine them and I love that calming effect that it gives so magnesium plays a crucial role in regulating neurotransmitters but also in just overall calming the brain some other supplements I'll mention are ashwagandha which is an adaptogen it helps you adapt to stress and omega-3 fatty acids believe it or not found in fatty fish have been linked to improve mood and reduce anxiety and incorporating Omega-3 supplements can benefit mental health during menopause but also it's great for heart health and bone health as well remember experience anxiety during param menopause and menopause is very common you're not alone there are so many women that are going through it it's really crucial to communicate openly with your doctor by your symptoms to develop a personalized plan that suits for you and also just to talk to each other open up the conversation to other women you know that are struggling with anxiety there's so many women that I talk to that feel alone like no one gets it so please reach out to your fellow friends who you know could use some help thank you for joining me for this discussion today if you found this useful Please Subscribe and share with your friends anybody who may benefit frankly together we can navigate this journey with knowledge and support thank you [Music]
#Tips #Anxiety #PerimenopauseMenopause
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