Aromatherapy, sun exposure, and meditation may help.
Even during this Lunar New Year holiday, there will be middle-aged women who show symptoms of ‘hwabyeong’ such as depression, chest tightness, and anger. Even if holiday food is being simplified, cooking and table setting are still women’s responsibility. In the in-laws, there will be invisible conflicts with younger siblings. Even if the men in the family, such as her husband, help her, she is not satisfied. How do we view the number of middle-aged women’s ‘flower vases’ during the holidays?
◆ Reasons for increasing depression and vasectomy during menopause
Postmenopausal women may experience problems with emotional regulation. Depression, in particular, increases. It takes 5 to 6 years to complete menopause, but as ovarian function gradually decreases, female hormones such as estrogen decrease, resulting in menopausal symptoms. In particular, along with depression, anxiety, severe mood swings, sleep disturbance, and cognitive dysfunction appear. In mentally and physically difficult times such as preparing for holidays, it can go beyond depression and develop into depression and a vase.
◆ What are the symptoms of ‘Hwabyeong’? In case of anger
Hwabyung is expressed in various symptoms along with anger ‘following experiencing something shocking enough to make you angry’. It was once used as a diagnosis name, but is currently not recognized as an official diagnosis name. Emotional symptoms include anger, depression, anxiety, guilt, victim consciousness, complaints, tears and sighs. Physical symptoms commonly include fever, chest tightness-palpitations, loss of appetite, gastrointestinal disturbances, insomnia, and headaches.
◆ If you suspect depression and need to visit a hospital
Depression can be suspected when you have a depressed mood (sadness, emptiness, hopelessness, etc.) for more than 2 weeks, when you cry, or when your interest or pleasure in almost all daily activities is noticeably reduced. In this case, it is a good idea to visit the hospital to check whether it is depression. Even if you think it’s mild depression or temporary stress symptoms, if it continues to interfere with work, study, interpersonal relationships, etc., it is recommended to determine whether or not you have depression through expert counseling.
◆ Self-management method for depression with medical basis
1) Aromatherapy
According to the Korea Centers for Disease Control and Prevention (KCDC) health information, aromatherapy is one of the representative alternative medicines and is a method of improving mental and physical health using concentrated oils extracted from plants. Certain chemical components of the oil act on the brain center that controls mood and anxiety through olfactory cells, showing relaxation of the mind and body and reduction of depression, anxiety, and discomfort. However, this is only an auxiliary method for treating depression and cannot replace standard treatment.
2) Basking in the sunlight in the morning
Depression is more likely to occur during times when sunlight is reduced, such as in winter. Early morning exposure to bright light for 30 minutes to 1 hour can help improve depression. This is called phototherapy. Research has shown that it is effective not only for recurrent seasonal depression but also for non-seasonal depression, so it is recommended as an adjuvant therapy to standard medications such as antidepressants. It also helps synthesize vitamin D, which is often lacking in menopausal women.
3) Abdominal breathing, yoga, muscle relaxation, massage, meditation… and exercise
It is a way to reduce physical and mental tension by learning how to relax your mind and body. These include abdominal breathing, yoga, progressive muscle relaxation, massage, and meditation. In particular, if you learn abdominal breathing and muscle relaxation through training, you can apply it when needed. Relaxation therapy is effective for various symptoms such as depression, anxiety disorders such as panic disorder, and insomnia. Exercise can lower the risk of depression and reduce symptoms. Both aerobic exercise and strength training, such as walking and cycling, are good. If you continue to exercise at moderate intensity at least three times a week, it is effective in reducing depression.
◆ Blue-backed fish, vegetables… Carbohydrates provide energy to the brain.
Blue-backed fish (mackerel, saury, tuna, etc.) rich in omega-3 fatty acids can help reduce feelings of depression. Some people are hesitant to eat carbohydrates to control their weight, but it is good to reduce depression when energy is supplied to the brain regularly. You should also eat a balanced diet of protein and vitamins. Lean meats, eggs, whole grains, fruits and vegetables are helpful. Reducing processed foods containing artificial additives and supplying enough micronutrients can help prevent depression.