‘Winter Blues’… The word may evoke fascination among the minds. In reality, it refers to the feelings of sadness, fatigue and mood swings that affect a person during the cooler, darker months of a year, typically during the fall and the winter. Winter blues can be especially challenging for menopausal women, as menopause brings a roller coaster ride of hormonal and physical changes which increases during the days of colder months. Menopause, or the permanent cessation of menstruation usually occurs in Indian women between the age of 44 to 48. The combination of the shift in these hormones, changes in the lifestyle, and seasonal factors can make the winter blues more intense.
During Menopause, the symptoms like hot flashes, sleep disturbances, mood swings and fatigue are common, which can be exacerbated by the shorter days and colder weather of winter. There are different factors that can influence the menopause when it interacts with the winter blues. Some of them are as follows.
Hormonal Changes:
Estrogen, undergoes high amount of fluctuations during perimenopause. It often declines after menopause. Estrogen has a relationship with the neurotransmitter Serotonin, which is associated with happiness and well-being. Lower Estrogen levels can lead to mood swings, irritability, anxiety, depression, making it harder to cope up with the seasonal changes. Another hormone Progestrone, decreases during menopause causing, sleep disturbances and insomnia. Poor sleep, leads to worsening of the mood, making the women in menopause more tired and stressed during the times of winter. When hormonal changes affect a woman, it also affects her sexual life. Roughness, dry vagina and itching all can be a consequence when winter blues affect a menopausal women making it difficult for them to copulate.
Sleep Disturbances:
The quality of sleep is affected which is often stated as the main symptom of menopause. Since other symptoms like hotflashes and night sweats interfere with it, it can worsen the condition, when combined with winter blues. The women become low in energy, they try hard to stay active and find it difficult to get engaged in even day to day activities. This inturn triggers the emotion anger. You might have seen the mothers of the age of 45 years to 55 years getting angry on their children for petty things. The reason can be this too.
Reduced Sunlight:
Seasonal changes such as shorter days and less sunlight during winter, can lower the levels of Serotonin and Vitamin D. In menopausal women, it can contribute to even depression and anxiety, especially if they are already dealing with mood swings or low energy.
Fatigue and Lack of Motivation:
When fatigue and lack of motivation attacks a menopausal woman together with winter blues, she finds it difficult to do her daily chores. Even the household works which she used to do so easily earlier, takes the shape of a hurdle to cross. Even the partners and children start complaining about the same, without realizing the truth behind it.
Social Isolation:
When menopausal women experience all the above changes especially during the time of winter, she tends to isolate herself, feeling hurt, disturbed and angry.
In Ayurveda, winter months are associated with Vata dosha. It can manifest as dryness, coldness, fatigue, anxiety. Menopause itself is a condition which leads to the imbalance in Vata and Pitta dosha.
Ayurveda offers a holistic approach in managing the winter blues and menopausal symptoms. It emphasizes on balancing the Vata and Pitta doshas. Vata imbalances can cause dryness, coldness, restlessness, fatigue, and anxiety. Pitta imbalances can lead to irritability, hot flashes, mood swings, which are common during the menopause. Balancing Vata and Pitta through the diet, lifestyle practices, herbs and mindfulness can help a lot in managing menopausal women during the winter season.
Dietary Management:
It is advised to have warm, cooked foods that are easy to get digested. Daily intake of ghee is promoted which can help the menopausal women both mentally and physically. Spices like Cinnamon ginger, cardamom, turmeric, increase the circulation, warm the body, and help in digestion. These are especially beneficial for managing coldness and bloating in the winter. Warm herbal teas, like ginger tea and warm water can be used to stay hydrated and to balance Vata’s dryness.
Herbal Remedies:
Ayurveda has its own single herbs that help in management of menopause during winters.
- Ashwagandha: It helps to decrease stress, anxiety, fatigue, while promoting balance in the nervous system. It also helps in the balance of Vata which can decrease the sleep disturbances and mood swings.
- Shatavari: It is a coolant, nourishes the hormonal balance, especially during menopause. It can also help in reducing hot flashes, anxiety thus leading to the calming down of Pitta dosha.
- Brahmi: Brahmi can enhance mental clarity, reduce stress, and promote a calm mind. It is especially helpful for women dealing with fatigue, anxiety and mood swings during the menopause.
- Turmeric: It is anti-inflammatory and is a mood-booster. It can be taken mixed with milk which can boost the immunity. This helps in reducing the mental and physical effects produced by the Vata and Pitta imbalances. It can also improve the circulation and reduce the pain from conditions like joint stiffness seen in the age of menopause.
Lifestyle Practices
- Abhyanga: The practice of self-massage using warm oils, is beneficial during winter. Sesame oil, Ksheera bala taila can help the menopausal women especially in managing the sleep disturbances and mental irritability. Abhyanga improved circulation, helps reduce dryness and can calm anxiety.
- Yoga and Pranayama: Gentle yoga and breathing exercises can help in managing the mind, improves circulation and also helps in relieving tension. Balasana, Paschimottanasana, and Savasana are helpful. Pranayama can also help to manage stress, improve oxygen flow, and balance emotions.
- Sleep: Establishing a calming bedtime routine to improve the sleep quality is important in. menopausal women. A warm cup of turmeric milk can be taken before food, which can promote the sleep. Doing pada abhyanga or feet massage using Ksheerabala taila 30 minutes before bed time is also beneficial in menopausal women.
By balancing the body’s internal energy, and embracing seasonal practices, women can reduce the emotional and physical changes of both menopause and the winter months.