How Do I Find Relief?
Fortunately, there are many things women can do to control these symptoms and find relief. Menopause rage can be effectively managed with medications and lifestyle interventions. Treatment will depend on your own individual symptoms and preferences.
Medications and Hormone Therapy
Because a lot of these symptoms are triggered by hormone fluctuations, it’s not surprising that many women find relief with hormone therapy. “Both in perimenopause and menopause, women can benefit from hormone therapy,” says Kathleen Jordan, MD, chief medical officer at Midi Health. “Menopausal hormone therapy typically consists of small doses of estrogen and progesterone that keep you from bottoming out on either hormone. These therapies can also be helpful in perimenopause.”
Dr. Jordan adds that many perimenopausal women do benefit from traditional menopausal hormone therapy like the patches and pills given in full menopause. “Sometimes we support women in this phase with the higher doses in the form of birth control pills, which also have estrogen and progesterone, but also have the dosing and schedule to control ovulation and stop those associated hormone swings,” she says.
Nonhormonal medicines are another option. These include selective serotonin reuptake inhibitors (SSRIs) or other types of antidepressant medications, which can be effective for stabilizing mood and reducing irritability. Anti-anxiety medications may also be helpful for managing anxiety and mood swings. “These are a good option for women who prefer not to use hormones or who cannot use them,” says Dr. Busch.
Lifestyle Interventions
- Adequate Sleep Sleep problems are common in perimenopause, and Jordan notes that about two-thirds of the women seen at her facility have significant issues with sleep. “This is such an important aspect of your health, especially in midlife,” she says. “It matters to overall quality of life and is also associated with better health outcomes.” A mix of lifestyle adjustments, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding alcohol, caffeine, and heavy meals close to bedtime can improve sleep quality.
- Regular Exercise Physical activity is a natural mood booster, as it releases endorphins that help reduce stress and irritability. It can also improve sleep quality and insomnia, and allow you to fall into a deeper sleep.
- Balanced Diet A healthy and balanced diet, rich in leafy greens, fruits, vegetables, whole grains, healthy fats, and lean proteins, doesn’t just provide essential nutrients — it may also help stabilize mood. “Nutritional contributions are key drivers [of mood changes] only if extreme, such as excessive consumption of sugar, prolonged fasting, or conversely, binge eating,” says Thurston.
- Managing Stress Practicing relaxation techniques, such as meditation, mindfulness, and deep breathing exercises, or getting a massage can help calm your mind and reduce stress and anxiety.
- Limit Alcohol and Caffeine Reducing alcohol and caffeine intake can help stabilize mood and reduce irritability.
Counseling or Therapy
“It is important for women to understand that they are not going crazy and that this is a chemical change in their body,” says Dr. Reed. “Now they can talk to their family and explain what’s going on, and it’s important that everyone in the family understand this.”
She adds that it is also important for women to examine whether there are other things going on in their lives that could be causing the anger. “Menopause may just be exacerbating it,” says Reed. “We know that at menopause, people who have anxiety and depression are more likely to experience mood changes.”
Supplements
“Many women do take various supplements for menopause-related symptoms, but even though many of them have been well studied, we haven’t seen any real benefit,” says Reed. That said, there are a few supplements that may help with select symptoms. Always speak to a doctor before starting or stopping any medications or supplements, even if they’re labeled “natural.”
- Melatonin Taken as a supplement, this hormone that helps regulate our circadian rhythms, or sleep-wake cycle, may help in establishing good sleep patterns.
- St. John’s Wort This is an herb and also a weak SSRI, says Busch, and it may be a good alternative for women who don’t want to take prescription medication.
- Vitamin D There is no evidence that vitamins affect menopause symptoms specifically, but low levels of vitamin D are associated with increased symptoms of depression and anxiety. “Many women are low in vitamin D,” says Reed, “especially those living in northern climates where they may not get much sun during the winter. It is good to check levels and see if you may benefit from supplementing.”
