Emotions in the Menopause

Emotions in the Menopause

If you are over 40 and starting to feel anxious or depressed for no reason, this may be the menopause.

Don't worry, this will pass - eventually!

Menopause can significantly affect our emotions as well as our body. Just as puberty is a stage we go through, so to is menopause which will pass.

In this article, I will be focusing on what you can do to feel better inshAllah.

As Muslims, the Menopause may not have been discussed at home and for many, it can take them by surprise. Sometimes husbands and families are not aware of this change and women can feel unsupported. The best thing we can do as Muslim women is to inform ourselves, educate those around us and make sure we get the support we need!

It's all about hormone regulation

During menopause our hormones fluctuate wildly, oestrogen and progesterone highs and lows bring emotional highs and lows. Throw in brain fog, weight gain, irritability and lack of sleep we can start to feel 'Is this the beginning of the end??"

Regulating the hormones is the key to feeling back in control. There are many ways to do that - have a look at the table at the bottom for the variety of things we can d

For some, H.R.T. is the only way they know about to help the hormones. If you go to the doctor with your symptoms they may suggest H.R.T. and may suggest some lifestyle changes. But this is by no means the only way to help. Most alternative therapies can help calm the hormones and help you feel significantly better. It may be more expensive but, if possible, it is worth investing the time and money into your long-term wellbeing by investing in natural medicine.

De-Stressing

Have you noticed how the hot flushes get worse if you get stressed? This is because stress is directly related to our hormones.

Midlife is a wonderful opportunity to check out what is making us stressed. Is it work pressures? Managing the family? How much Self-care time do you have?

As Muslims, prayer should be our central go-to place of peace. Have we been taking the time for Allah, working on our Iman and finding those quiet and special moments?

Do I Need Therapy?

Mid life can be a time when we need to take stock of who we are and how we feel. Do we have unprocessed childhood memories? Are we feeling overwhelmed with stress? Sometimes we need more than just hormone rebalance, especially if the prayers seem distant and hard to connect with.

If you are feeling overwhelmed on a regular basis, find it hard to manage anger or to carry out day-to-day activities or feeling depressed then you could consider therapy. The Prophet ﷺ encouraged us to find cures for our ailments from what Allah provides, including our wellbeing and mental health.

There are more and more Muslim therapists to choose from these days, and many integrate Islamic psychology.

Some of the best therapies for trauma are as follows:

• EMDR: For specific traumatic events, such as a car accident, a sudden death, a random attack or natural disaster

• Arts-based psychotherapy: Focuses on relationship and exploring negative events through creativity.

• Internal Family Systems Therapy: This modality fits especially well with Islam and is a compassionate and non-pathologising methodology.

• Neurofeedback therapy: This has shown to be very effective for victims of severe childhood abuse.

(From Professor Bressel Van der Kolk book, The Body Keeps the Score)

If you would like to find out more about therapy for yourself, please contact us for a confidential chat and see if therapy would be something you would like to do.

Lifestyle changes that can help!

Your diet can get a lot more yummy while being so healthy!

Sadly ladies, if you have not focused on this, it's now time to get super healthy and fit...before it's too late. Studies have shown that weight gain and lack of exercise are the single most contributing factors to heart problems, diabetes, osteoporosis and other older life complaints.

The good news is that while it's good to reduce caffeine, omitting it completely is not necessary - phew! And we can allow ourselves sweet treats occasionally. Everything is about balance.

Foods

Eating healthily can also help to control the mid-life fat spread around your middle!

Here is a sample menopause-friendly diet plan:

Breakfast

• Oatmeal with berries and nuts

• Yogurt with fruit and granola

• Whole-wheat toast with avocado and eggs

• Smoothie made with fruits, vegetables, and yogurt

Lunch

• Salad with grilled chicken or fish, quinoa, and vegetables

• Soup and sandwich on whole-wheat bread

• Leftovers from dinner

• Hard-boiled eggs, nuts, and fruit

Dinner

• Grilled salmon with roasted vegetables

• Chicken stir-fry with brown rice

• Lentil soup with whole-wheat bread

• Home-made burgers on whole-wheat buns with sweet potato fries

Snacks

• Fruits and vegetables

• Nuts and seeds

• Yogurt

• Hard-boiled eggs

• Whole-grain crackers

Exercise

Exercise is ESSENTIAL as we get older - otherwise, our muscles waste away and our bones get weaker!

Exercise can be enjoyable and fun. Walking in nature, dancing, keep-fit workouts, swimming and more can all positively help your wellbeing and sense of strength!

I would recommend joining a keep fit group like Activ at Home - an online platform with twice daily live workouts with a vibrant and supportive community.

Here is a link to their website: https://activathome.com

Wellbeing classes and retreats

Check out our online well-being classes or treat yourself to a wonderful retreat.

Remember that looking after your own wellbeing is essential!

May Allah bless you and thankyou for reading!