Menopause and dysautonomia are conditions that affect the body and mind, but they are different. However, these two have a lot in common, both physically and mentally, and can be the cause of various disorders. Now, let’s explore each of them together with your own body.
Disorders that occur during menopause
At what age does menopause begin? For women, there are of course individual differences, but it is said to occur 5 years before and after menopause. If that is the case, you will have to live with various problems for about 10 years. Menopause is something that everyone is worried about, and it’s true that many people think that they have to put up with it. If you think about it as you live your life, and if you think about it for 10 years, don’t you have to just be patient and solve it? Let’s look for solutions to alleviate your symptoms and live a more enjoyable life.
During menopause, a woman’s hormonal balance changes, which can lead to various physical and mental ailments. Below are some common menopausal symptoms.
Hot flashes (hot flashes)
Menopausal hot flashes are one of the common symptoms women experience as they enter menopause. Here are some details about hot flashes.
Definition
Hot flashes are symptoms accompanied by a sudden rise in body temperature and sweating, and you may feel flushed or hot flashes, especially in your upper body.
Reason
Hormonal fluctuations are the main cause. During menopause, estrogen and progesterone levels fluctuate, which affects the autonomic nervous system and causes hot flashes.
Symptoms
You suddenly feel hot and your face, neck, and chest become red.
You may experience sweating and hot flashes, which may increase night sweats.
Hot flashes may occur during the night, which can cause sleep deprivation.
Frequency and duration
The frequency and duration of hot flashes varies from person to person. Some women may experience it for a lifetime, while others may only have it for a relatively short period of time.
Approach
Ways to relieve hot flash symptoms include hormone therapy, medication, and lifestyle changes such as using a cooling fan, maintaining a cool environment, and managing stress.
Important point
Hot flashes involve sudden changes in body temperature, so it is important to maintain a comfortable condition by adjusting your surroundings and the clothes you wear.
Hot flashes vary from person to person, and not all women experience them. But for women who experience it, it can affect their daily lives. It is important to consult with your doctor to find the best course of action.
Irregular menstruation
Your menstrual cycle may be disrupted and your periods may become irregular. Eventually, menstruation stops. Irregular menstruation during menopause is related to changes in female hormones. Below, we will explain the reasons for irregular menstruation during menopause.
Hormonal fluctuations
When a woman enters menopause, the secretion of estrogen and progesterone from her ovaries becomes unstable. This causes irregular follicular maturation and ovulation, which disrupts the menstrual cycle.
Decline in ovarian function
During menopause, ovarian function gradually declines. The number of follicles in the ovaries decreases, and hormone secretion from the ovaries becomes unstable.
Anovulatory cycle
Anovulatory cycles tend to increase during menopause. This is a condition in which the ovaries do not produce enough mature follicles and ovulation does not occur. In an anovulatory cycle, your periods become unpredictable.
Endometrial changes
During menopause, the thickness and quality of the endometrium changes. This causes the endometrial lining to not slough off regularly, leading to irregular menstrual bleeding.
Effects of hormone therapy
Some women may receive hormone therapy to manage menopausal symptoms. This may stabilize your menstrual pattern, but it may also make it irregular.
Effects of stress and living environment
Stress and changes in your living environment can also affect your menstruation. In menopausal women, these factors can contribute to menstrual irregularity.
Irregular cycles are a common phenomenon during menopause and vary from person to person. If you are concerned about menstrual irregularities, it is important to consult a gynecologist. Your doctor will consider your individual symptoms and physical condition, and will suggest appropriate measures and treatments as needed.
Irritation and anxiety
Hormonal fluctuations can cause emotional instability. You may experience irritability, anxiety, and a depressed mood. The reason for irritability and anxiety during menopause is mainly due to hormonal fluctuations. Below, we will explain the main reasons for irritability and anxiety during menopause.
Decrease in estrogen
During menopause, the amount of estrogen secreted by a woman’s ovaries decreases. Estrogen regulates the function of a neurotransmitter called serotonin in the brain, which affects our sense of mental stability. A drop in estrogen can disrupt the balance of serotonin, leading to increased irritability and anxiety.
Progesterone imbalance
Progesterone also plays a role in anxiety and irritability during menopause. Progesterone has a calming effect, so a decrease in it can cause psychological disorders.
Sleeping disorder
Menopause can be accompanied by hot flashes, nighttime sweats, and poor sleep. These sleep disorders can increase your body’s fatigue and stress, causing irritability and anxiety.
Changes in life
Menopause is also a time when life changes tend to overlap. Having children become independent or having a fluctuating job can increase stress and cause mental anxiety.
Change in self-image
During menopause, your self-image may change as your body changes and you age. This can lead to anxiety and frustration with yourself.
Neurotransmitter fluctuations
Hormonal fluctuations during menopause also affect the balance of neurotransmitters in the brain. This can lead to psychological distress.
It is believed that these factors interact in a complex manner to cause symptoms of irritability and anxiety during menopause. It varies from person to person, so if uncomfortable symptoms persist, it is important to consult a doctor or specialist. By providing appropriate approaches and support, it is possible to alleviate physical and mental disorders.
Insomnia
Hot flashes and anxiety-related insomnia may occur. Insomnia during menopause can be caused by hormonal fluctuations and related symptoms. Below, we will explain in detail the main factors and characteristics of menopausal insomnia.
Hot flashes and night sweats
Hot flashes (a sudden increase in hot flashes and sweating) and night sweats may occur frequently during menopause. When these symptoms occur at night, the quality of your sleep decreases and you wake up more easily.
Hormonal fluctuations
During menopause, female hormones such as estrogen and progesterone decrease. This affects the hormones that play a role in regulating sleep, increasing the risk of insomnia.
Stress and anxiety
Menopause is also a time when lifestyle changes and physical health conditions tend to overlap. This increases stress and anxiety, which can lead to insomnia.
Mental and physical illness
Symptoms of menopause include irritability, depression, and anxiety. These mental and physical disorders can prevent you from relaxing before bed, making it difficult to fall asleep.
Not enough exercise
Physical activity may decrease during menopause. Lack of adequate exercise can increase the risk of insomnia.
Food and drinks
Increased intake of caffeine and alcohol can reduce the quality of your sleep. Menopausal women should be careful of these.
Changes in sleep structure
During menopause, deep sleep may decrease and light sleep may increase. This increases the feeling of alertness and causes intermittent sleep.
If symptoms of insomnia persist, it is important to consult your doctor. With appropriate treatment, lifestyle adjustments, and counseling, menopausal insomnia may be alleviated.
Decrease in bone density
Decreased estrogen can reduce bone density and increase the risk of fractures. The decline in bone density during menopause is mainly due to the following factors:
Hormonal fluctuations
During menopause, the secretion of the female hormone estrogen decreases. Estrogen plays a role in forming bones and maintaining bone density. Therefore, a decrease in estrogen leads to a decrease in bone density.
Decreased calcium absorption
As you enter menopause, calcium absorption tends to decrease. Calcium is the main component of bones, and without proper absorption, bone density tends to decline.
Effects of paracycline
During menopause, the balance of substances called paracyclines, which regulate bone formation and bone resorption, tends to be disrupted. This affects bone remodeling and contributes to a decrease in bone density.
Not enough exercise
Exercise is important for maintaining bone density. Physical activity may decrease during menopause. If you don’t exercise properly, your bones won’t be stimulated enough, and your bone density will decrease more easily.
Malnutrition
In addition to calcium, vitamin D, magnesium, and phosphorus are also important for maintaining bone density. If menopausal women do not get enough of these nutrients, they are more likely to lose bone density.
Genetic factors
Genetic factors also influence bone density. Genetic factors should also be considered if your family has a history of fractures or low bone density.
Together, these factors put women at increased risk of bone density loss during menopause. A decrease in bone density increases the risk of fractures, so proper nutrition, exercise, and lifestyle management are important. It is effective to take necessary supplements and exercise programs under the guidance of a doctor.
Headache
There are multiple reasons why headaches increase during menopause. Below are the main factors.
Hormonal fluctuations
When a woman enters menopause, the secretion of the female hormones estrogen and progesterone becomes irregular and may decrease. This can disrupt the regulation of blood vessel expansion and contraction, leading to headaches.
Stress and mental changes
Menopause is also a time of life changes and increased stress. Mental stress, anxiety, and depression can cause headaches.
Sleeping disorder
Sleep disorders are more likely to occur during menopause. Lack of sleep can cause headaches.
Blood pressure fluctuations
Hormonal fluctuations can also affect blood pressure. Fluctuations in blood pressure can cause headaches.
Muscle tension
Hormonal fluctuations and stress can cause muscle tension, which can lead to headaches.
Changes in vision
Changes in vision may occur during menopause, which can cause headaches.
Malnutrition or dehydration
During menopause, you need to be especially careful about nutritional imbalance and dehydration, especially considering your age. These can be factors that cause headaches.
These factors vary from person to person and may not apply to all women. If your headaches occur frequently, it is important to consult your doctor. For people who manage to overcome their symptoms with over-the-counter medicine every time, we recommend seeing an ophthalmologist or a headache outpatient clinic to check if there is a hidden major cause.
Memory loss
Changes in cognitive function may result in decreased memory and concentration. Memory loss during menopause is due to complex factors, and the main reasons are:
Hormonal fluctuations
Menopause is a time when the female hormones estrogen and progesterone undergo rapid fluctuations. These hormones affect the brain and are particularly involved in memory and cognitive functions. Hormonal fluctuations can affect brain function and cause memory loss.
Sleeping disorder
During menopause, insomnia and poor sleep quality are more likely to occur. Without enough quality sleep, your brain won’t function properly and your memory will deteriorate.
Stress and mental changes
Menopause is also a time of life changes and increased stress. Mental stress, anxiety, and depression can affect and degrade memory.
Changes in blood flow
During menopause, changes related to blood flow may occur, such as arteriosclerosis and decreased flexibility of blood vessels. When the brain doesn’t receive enough oxygen and nutrients, memory can deteriorate.
Changes in brain structure
As we age, the structure of the brain also changes. This continues during menopause, where atrophy of parts of the brain and changes in neural circuits can contribute to memory loss.
Malnutrition or dehydration
During menopause, you need to be especially careful about nutritional imbalance and dehydration. These can affect the normal functioning of the brain and contribute to memory loss.
These factors vary from person to person and may not apply to everyone. If you are concerned about memory loss during menopause, it is important to consult your doctor and undergo appropriate tests and evaluations.
Foods to eat during menopause
During menopause, it is important to eat a nutritionally balanced diet. Below are recommended foods and nutrients during menopause.
Calcium and vitamin D
During menopause, when bone density decreases, it is important to take in calcium and vitamin D. Good options include milk and dairy products, tofu, green fish, and cabbage.
Good quality protein
To maintain muscle mass and support your metabolism, eating high-quality proteins such as chicken, legumes, nuts, and seafood can help.
Omega-3 fatty acids
Omega-3 fatty acids, found in fish (such as mackerel, tuna, and mackerel), flaxseed oil, and chia seeds, support cardiovascular health and may help reduce menopausal symptoms.
Dietary fiber
It’s important to eat foods high in fiber, which improve bowel movements and help control weight. Vegetables, fruits, and whole grains are good options.
Vitamin E
Vitamin E, an antioxidant, also contributes to cell protection in menopausal women. Good sources include nuts, seeds, and vegetable oils.
Foods containing phytoestrogens
Phytoestrogens, found in soybean products, flaxseeds, walnuts, etc., have estrogen-like effects and are said to contribute to alleviating menopausal symptoms.
Iron
During menopause, when menstruation decreases, the need for iron decreases, but anemia can be prevented by taking the appropriate amount. Red meat, beans, and spinach are good sources of iron.
Moisture
Good hydration helps with skin health and body temperature regulation. This is the age when your baby tends to dry out, so make sure to drink plenty of water.
A balanced diet that includes these foods will help maintain health during menopause. Make sure to eat a nutritionally balanced diet according to your individual physical condition and needs.
Menopause and lifestyle
During menopause, various symptoms may appear due to physical changes and hormonal fluctuations. So what kind of things should you be careful about in your life?
Doctor’s consultation
Menopausal symptoms vary from person to person. If you are concerned about your symptoms, consult your doctor or gynecologist. Please consult with us for appropriate advice and treatment options.
Balanced diet
A nutritionally balanced diet helps manage your physical condition during menopause. Support bone density by taking calcium and vitamin D.
Proper exercise
Moderate exercise helps manage your weight and improve your physical and mental health. Incorporate aerobic exercise and strength training.
Stress management
Stress can worsen menopausal symptoms. Try stress management techniques such as relaxation techniques, deep breathing, and yoga.
Enough sleep
Good quality sleep is important for managing your physical condition. Adjust your bedding and bedroom environment and try to get enough rest. Also consider lighting.
Consideration of hormone therapy
Hormone therapy may be considered for severe menopausal symptoms. However, be sure to understand the risks and benefits before consulting your doctor.
Communication with friends
Communication with friends and family contributes to mental stability. It’s important to share your feelings and get support. Good for lunch or traveling.
Have hobbies and interests
It’s also a chance to find new interests for yourself, even at your age. Pursuing your hobbies and interests may give you positive energy.
Regular health checks
By undergoing regular health checks and checkups, you can detect and treat any diseases that can be treated early. Don’t put up with even the slightest discomfort and go see a doctor.
These approaches are general and may vary depending on your specific situation. It is important to consider appropriate measures depending on your physical condition and symptoms.
About body temperature regulation during menopause
During menopause, it may be difficult to regulate your body temperature, but here are some countermeasures and methods.
Light clothing
You can adapt to sudden changes in body temperature by dressing in layers and taking them off and putting them on as needed.
Ideas for bedding
Choosing bedding that is breathable and light depending on the season will improve your comfort while you sleep.
Cool environment
You can reduce the rise in body temperature by lowering the room temperature and maintaining a well-ventilated environment.
Intake of cold drinks
Consuming cold drinks can lower your body temperature. However, avoid drinking excessive amounts of ice water.
Use of cooling towels and fans
You can lower the temperature around you by wrapping a cooling towel around your neck or using a fan.
Proper exercise
Exercise speeds up your metabolism and helps regulate your body temperature. Incorporate moderate aerobic exercise and stretching. Massage is also effective for people who don’t like exercise.
Dealing with hot flashes
If you experience hot flashes, using cooling gels or cooling pads to lower your body temperature can help.
Adequate hydration
Adequate hydration helps regulate body temperature. Be proactive about hydration.
Regular life
Maintaining a regular rhythm of life also affects body temperature regulation. Make sure to sleep and eat regularly.
Relaxation method
Stress can lead to an increase in body temperature. Use relaxation techniques, deep breathing, and meditation to relax your mind and body. Let’s get into the habit of taking deep breaths.
These methods vary from person to person, so it is important to find a measure that suits you. We also recommend that you consult your doctor if your symptoms are severe.
The importance of exercise during menopause
The importance of exercise during menopause is wide-ranging. Here are some of the benefits of exercise during menopause.
Weight management and metabolism promotion
As you enter menopause, your metabolism slows down, which can make it difficult to manage your weight. Regular exercise improves your basal metabolism and makes it easier to burn fat, which helps you control your weight.
Maintain muscle strength and improve bone density
During menopause, bone density decreases, increasing the risk of fractures. Resistance exercise and weight-bearing training are effective at strengthening bones and maintaining bone density.
Improving hormone balance
Moderate exercise helps control stress hormones and may contribute to reducing menopausal symptoms.
Maintaining cardiovascular health
As you enter menopause, your risk of cardiovascular disease increases. Aerobic exercise strengthens your cardiovascular system, increasing blood circulation and supporting cardiovascular health.
Mood stability
Exercise promotes the release of endorphins and has a mood stabilizing effect. It may contribute to alleviating mood instability and depressive symptoms during menopause.
Improved sleep
Exercise can help promote good sleep. During menopause, hormonal changes can cause sleep disorders, but exercise is expected to improve this.
However, menopausal symptoms and physical condition vary from person to person, so it is important to find exercises that you can do comfortably and consult with your doctor or specialist before doing so. If you are not good at exercise, stretching and massage can also be effective, so give it a try.
Not exercising during menopause
If you don’t exercise during menopause, you may experience several health problems. Below is an example.
Difficulty managing weight
When you enter menopause, your basal metabolism decreases, making it easier for your body to accumulate fat. When you lack exercise, this can increase your risk of menopausal weight gain and obesity.
Decrease in bone density
During menopause, bone density decreases, increasing the risk of fractures. Lack of exercise can accelerate loss of bone density and increase the risk of osteoporosis.
Cardiovascular disease risk
Lack of exercise can impair the function of your cardiovascular system and increase your risk for things like high blood pressure and high cholesterol. These risks increase during menopause, so regular exercise is important.
Impact on mental health
Exercise can reduce stress and stabilize your mood. Lack of exercise can mean missing out on these mental health benefits and increase the risk of worsening menopausal symptoms and depression. Let’s start by walking.
Decreased sleep quality
Sleep disorders are more common during menopause, and lack of exercise can make this worse. Exercise can help support good sleep.
Hormone imbalance
Exercise helps to balance hormones and reduce menopausal symptoms. Conversely, lack of exercise can worsen these symptoms.
Overall, exercise is important for maintaining physical and mental health during menopause. However, specific exercise programs should be planned according to individual physical condition and health status. It is important to find the appropriate exercise while consulting with your doctor or specialist.
Menopause and depression
As you enter menopause, hormonal fluctuations can affect your body and mind, which can cause mood swings. If menopausal symptoms are severe and have a significant impact on your quality of life, your depression symptoms may worsen.
Approach
Improving lifestyle habits
Proper nutrition, adequate sleep, and exercise all contribute to relieving symptoms of menopause and depression. If you have any concerns, please consult someone. If the matter is something you don’t want to discuss with those close to you, there are other options such as counseling. First of all, it is important not to suffer alone.
Professional help
If your symptoms are severe, it is important to seek help from a mental health professional or doctor. If you continue to have trouble sleeping, it is important to seek medical attention and consultation from a doctor or specialist. If you are unsure about taking medication, etc., please let your doctor know and consult with your doctor.
Diseases that can lead to menopause
Conditions that predispose women to menopause include hormonal changes and age-related diseases. Below are some of them.
Osteoporosis
Menopausal women are more likely to lose bone density due to a decrease in estrogen. This increases the risk of osteoporosis and increases the likelihood of bone fractures.
Cardiovascular disease
During menopause, the decrease in estrogen affects the cardiovascular system, increasing the risk of arteriosclerosis and high blood pressure. Increased risk of developing heart disease.
Rheumatoid arthritis
As you enter menopause, your risk of rheumatoid arthritis, an autoimmune disease that causes inflammation of the joints, may increase.
Autoimmune disease
During menopause, changes in the immune system can increase the risk of autoimmune diseases. Examples include rheumatoid arthritis and lupus.
Type 2 diabetes
Menopausal women’s metabolism slows down and insulin may become less effective. This increases the risk of type 2 diabetes.
Depression
During menopause, hormonal changes can affect your mental health and increase your risk of depression and anxiety disorders.
Urinary incontinence
During menopause, weakening of the pelvic floor muscles and changes in the urethra can increase the risk of urinary incontinence.
These diseases do not necessarily apply to everyone, but the risk may increase as you enter menopause. It is important to consult your doctor for a specific risk assessment, as it varies depending on each individual’s health condition, family history, and lifestyle.
What diseases are more likely to occur after menopause?
A variety of health challenges can occur after menopause. Below are some of the common illnesses and health-related challenges.
High blood pressure (hypertension)
Blood pressure above the normal range can have negative effects on the heart and blood vessels. It is also recommended to have a blood pressure monitor at home and measure it every day.
High cholesterol
High blood cholesterol increases the risk of arteriosclerosis and heart disease.
Diabetes
This is a disease that occurs when insulin in the body is insufficient or does not function properly.
Rheumatoid arthritis
It is an autoimmune disease in which the immune system attacks the joints, causing inflammation.
Osteoporosis
Decreased bone density makes bones brittle and increases the risk of fractures.
Cancer
People in their 50s may have an increased risk of developing cancer. Colon cancer, breast cancer, and prostate cancer are especially common. Early detection is most important. Get a thorough medical checkup.
Heart disease
Increased risk of heart-related diseases such as coronary artery disease and myocardial infarction.
Dementia
Risk of dementia may increase.
Musculoskeletal problems
Lower back pain, joint pain, and bone fractures may occur.
Stress and mental challenges
Stress from work, family, relationships, etc. may increase.
These are common and each person’s health condition varies. In your 50s, it is important to have regular health checkups and review your lifestyle. It is advisable to develop an individual health plan in consultation with your doctor.
Warm life is recommended during menopause
Warming up during menopause can have some positive effects. Here are some of the benefits that heat therapy can bring.
Hot flash relief
Menopausal women may suffer from hot flashes (a sudden feeling of hot flashes or sweating). Warming can relieve these symptoms.
Muscle tension relief
Heat therapy helps relax muscles and relieve muscle tension and stiffness. This is beneficial for uncomfortable symptoms such as stiff shoulders and lower back pain.
Promote blood circulation
Warmth promotes blood circulation and improves blood flow throughout the body. This allows the tissues to be properly supplied with oxygen and nutrients, which may improve the body’s function.
Mental relaxation
A warm environment promotes mental relaxation and contributes to reducing stress and anxiety. A relaxed state also improves the quality of your sleep.
Improved joint flexibility
Heat therapy warms joints and muscles and may improve flexibility. This supports joint movement during exercise and stretching.
Metabolism promotion
Warmth is expected to raise body temperature and activate metabolism. This contributes to improving basal metabolism and may also affect weight management.
However, depending on your individual physical condition and health condition, heat therapy may not be suitable for you. It is important to consult your doctor based on your specific symptoms and health condition.
What is autonomic nervous disorder?
Autonomic Nervous System Dysfunction refers to a condition in which the autonomic nervous system does not function properly. The autonomic nervous system is the part of the nervous system that regulates the body’s automatic functions, including the heart, blood vessels, digestive system, and respiratory system. It is composed of two elements, the sympathetic nervous system and the parasympathetic nervous system, which regulate various biological functions while maintaining balance. In autonomic imbalance, this balance may be disrupted and symptoms may appear. Symptoms vary and may include:
Lightheadedness or fainting
Lightheadedness and fainting caused by disturbances in the autonomic nervous system are usually associated with an imbalance between the sympathetic and parasympathetic nervous systems. This causes your blood pressure and heart rate to fluctuate rapidly, causing symptoms when you stand up or move quickly without adjusting properly. Below are some factors and symptoms associated with this.
Sudden drop in blood pressure The moment you stand up, your blood is affected by gravity, which can cause a sudden drop in blood pressure. This can result in the brain not getting enough blood, leading to lightheadedness and fainting.
Imbalance between the sympathetic and parasympathetic nerves Normally, the sympathetic nerves increase the heart rate when in an active state, and the parasympathetic nerves work to lower the heart rate when in a relaxed state. To do. If these adjustments are not made properly, symptoms such as lightheadedness or fainting may occur.
Dehydration If you don’t drink enough water, your blood volume may decrease and your blood pressure may drop. This can also cause lightheadedness and fainting.
Heart abnormalities If you have a heart problem or arrhythmia, your heart may not be able to regulate its normal rhythm, which may cause you to feel lightheaded or faint.
Neurocardiogenic SyncopeDue to disturbances in the autonomic nervous system, rapid fluctuations in heart rate may occur, leading to syncope.
If these symptoms persist, it is important to consult your doctor and undergo further testing.
Palpitations or arrhythmia
Palpitations and arrhythmia caused by disturbances in the autonomic nervous system may be caused by an imbalance between the sympathetic and parasympathetic nervous systems. These symptoms may be affected by factors such as:
Stress and tension Stress and tension in daily life can increase sympathetic nerve activity and increase heart rate. This may cause palpitations or arrhythmia.
Excessive exercise Excessive exercise or strenuous physical activity can stimulate the sympathetic nervous system, causing rapid heart rate and arrhythmia.
Lack of sleep Lack of sleep or irregular sleep can disrupt the balance of the autonomic nervous system and cause palpitations and arrhythmia.
Caffeine and stimulants Caffeine, tobacco, and some drugs can stimulate the sympathetic nervous system and increase heart rate.
Hypoglycemia Hypoglycemia caused by neglecting to eat can activate the sympathetic nervous system and cause palpitations.
Malignant heart rhythm abnormality If there is a structural problem or arrhythmia in the heart, this may cause disturbances in the autonomic nervous system, resulting in palpitations or arrhythmia.
If these symptoms occur frequently, it is important to consult your doctor and undergo further testing. Treatments and countermeasures for autonomic nerve disturbances vary depending on the cause and severity of symptoms, so it is important to seek the advice of a specialist.
Abnormal coldness and sweating
Your hands and feet may become cold and you may suddenly start sweating. Abnormalities in coldness and sweating caused by disturbances in the autonomic nervous system may occur due to an imbalance in the regulation of the sympathetic and parasympathetic nervous systems.
Cold
Sympathetic nerve activation When the autonomic sympathetic nervous system becomes excessively active, blood vessels constrict and peripheral blood flow decreases. This makes the extremities, such as the hands and feet, more likely to get cold.
Decrease of parasympathetic nerves At the same time, the activity of parasympathetic nerves decreases, which limits vasodilation and reduces blood flow in the skin.
Abnormal sweating
Sympathetic nerve activation Excessive stimulation of the sympathetic nerves may result in increased sweating. This is a thermoregulatory response in which excessive sweating attempts to cool the body.
Decrease in parasympathetic nerves When parasympathetic nerve activity decreases, sweat control may be disrupted and excessive amounts of sweat may be produced unnecessarily.
These symptoms can be caused by various factors. Stress, irregular lifestyle, lack of sleep, excessive exercise, or chronic illness may play a role. If you are concerned about symptoms caused by disturbances in the autonomic nervous system, it is important to consult a doctor and undergo appropriate tests. Treatment and management include basic lifestyle changes, and in some cases, medications and other treatments may be considered.
Digestive symptoms
In the digestive system, parasympathetic nerves promote relaxation and digestion, while sympathetic nerves become active during times of stress, sapping energy and suppressing digestion. Below are the gastrointestinal symptoms and their causes that may be caused by disturbances in the autonomic nervous system.
Stomach pain or heaviness
Sympathetic nerve activation When the sympathetic nerve becomes dominant due to stress or tension, stomach movement may be suppressed and gastric acid secretion may increase.
Loss of appetite or overeating
Decrease of parasympathetic nerve When parasympathetic nerve is weakened, appetite may become poor. Conversely, when the sympathetic nervous system is activated, appetite increases and stress-induced overeating may occur.
Constipation or diarrhea
Decrease of parasympathetic nerve When parasympathetic nerve is weakened, intestinal motility decreases and constipation becomes more likely. Conversely, when the sympathetic nervous system is activated, intestinal motility increases, which can lead to diarrhea.
Abdominal pain or discomfort
Autonomic imbalance An imbalance between sympathetic and parasympathetic nerves can disrupt the regulation of intestinal contraction and relaxation, causing abdominal pain and discomfort.
These symptoms can be caused by poor lifestyle habits, chronic stress, and irregular eating habits. If you continue to experience gastrointestinal symptoms due to autonomic nerve disturbance, it is important to consult a doctor and receive appropriate tests and treatment. It may also be a sign of some other illness.
Fatigue or headache
You may feel tired all the time or have frequent headaches.
Feeling of fatigue
Sympathetic nerve activation When the sympathetic nerve becomes dominant due to stress or tension, heart rate and blood pressure increase, consuming a lot of energy. If this continues, you may feel tired.
Headache
Imbalance in vasoconstriction and expansion Disturbances in the autonomic nervous system may affect blood vessel regulation, resulting in insufficient or excessive blood flow to the head. Doing so can cause headaches.
Dizziness or light-headedness
Blood pressure fluctuations Disturbances in the autonomic nervous system can cause instability in blood pressure, which can make you feel dizzy or light-headed.
poor concentration
Decrease in the parasympathetic nervous system When the parasympathetic nervous system is weakened, it becomes difficult to relax, and stress and fatigue may cause a decline in concentration.
Insomnia
Sympathetic nerve activation If the sympathetic nervous system is active even at night, it may be difficult to fall asleep and insomnia may occur.
These symptoms may appear when the autonomic nervous system is disrupted due to chronic stress, irregular lifestyle habits, lack of sleep, etc.
Fluctuations in emotions
Symptoms of anxiety and depression may increase. The reason why disturbances in the autonomic nervous system affect emotional fluctuations and increase anxiety and depression symptoms is complex and involves multiple factors. Here are some of the main reasons.
Imbalance between sympathetic and parasympathetic nerves In the autonomic nervous system, a balance between sympathetic nerves (promotes excitement) and parasympathetic nerves (promotes relaxation) is important. When stress and tension persist, the sympathetic nervous system becomes dominant and the parasympathetic nervous system weakens. This can lead to increased anxiety and depression symptoms.
Release of stress hormones Activation of the sympathetic nervous system increases the release of stress hormones (adrenaline, noradrenaline, etc.). When these hormones are secreted over a long period of time, they can cause anxiety and depression.
Mental and physical fatigue Due to disturbances in the autonomic nervous system, mental and physical fatigue tends to accumulate. As fatigue increases, it becomes harder to control your emotions and you become more prone to anxiety and depression.
Sleep disorder Autonomic nerve malfunction also affects sleep. Irregular switching between the sympathetic and parasympathetic nervous systems can result in difficulty falling asleep or waking up in the middle of the night, which can worsen depressive symptoms.
Changes in neurotransmitters Disturbances in the autonomic nervous system may affect the balance of neurotransmitters. This causes changes in neurotransmitters in the brain involved in emotional regulation (such as serotonin and dopamine), which can lead to anxiety and depression symptoms.
A combination of these factors is thought to cause disturbances in the autonomic nervous system to contribute to emotional fluctuations.
How to adjust the autonomic nervous system?
In order to maintain the autonomic nervous system, lifestyle habits, relaxation techniques, and appropriate stress management are important. Below are some ways to balance your autonomic nervous system.
Deep breathing and relaxation techniques
Try relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation. These predominate the parasympathetic nervous system and have a relaxing effect. Deep breathing and relaxation techniques are effective in regulating the autonomic nervous system. Below are some specific deep breathing and relaxation techniques.
Abdominal breathing (diaphragm breathing)
Sit or lie down and breathe slowly through your nose. At this time, make sure to expand your stomach. Then, exhale slowly through your mouth and contract your stomach. Breathe in through your nose, and breathe out through your mouth. By repeating this several times, you will be able to take deep breaths.
4-7-8 method
Close your mouth and breathe in slowly through your nose, holding for 4 seconds. Then hold your breath for 7 seconds. Finally, exhale slowly through your mouth for 8 seconds. If you repeat this several times, you can expect a relaxing effect.
Progressive muscle relaxation (muscle tension and relaxation)
Tense some muscles, hold the tension for a few seconds, then slowly relax. For example, do this for each muscle, such as squeezing your hands or stretching your legs up to your toes. As you relax, consciously feel the sensation of releasing tension in those muscles. It is effective to do the whole body in sequence.
Mindfulness meditation
Sit in a quiet place, close your eyes, and focus on your breathing. Focus on your breathing, paying attention to your inhalations and exhalations. Whatever thoughts come to mind, quietly accept them and return to your breathing. Do this for a few minutes and focus on your breathing to help yourself relax.
Exercises to balance the autonomic nervous system
Walking
Walking at a gentle pace is an aerobic exercise that does not put stress on the body and is effective in regulating the autonomic nervous system. You can start by taking a walk around your neighborhood. Let’s challenge yourself to go a little faster than usual.
Yoga
Yoga promotes relaxation through breathing techniques and poses, and is suitable for regulating the autonomic nervous system. Hot yoga is also recommended in winter.
Thai Chi
Tai Chi combines slow movements and deep breathing to calm the body and mind. It is especially effective for relieving stress.
Pilates
Pilates strengthens your core, improves your posture, and balances your autonomic nervous system. Don’t overdo it, start with what suits you.
Swimming
Exercising in the water puts less stress on your joints and allows you to use all the muscles in your body in a well-balanced manner. If you are not good at swimming, underwater walking is also recommended.
Stretch
Stretching is also recommended to improve flexibility and relieve muscle tension. Even if it’s just 10 minutes before bed, try it.
Cycling
Cycling in nature is a relaxing way to get aerobic exercise. Be aware of distances farther than usual.
These exercises are characterized by gentle, harmonious movements, and it is important that you can continue without straining yourself. You can expect to reduce stress and tension in daily life while conditioning your mind and body through exercise. Please choose according to your personal physical condition and preferences.
These methods are easy to incorporate into your daily routine and are effective in relaxing and reducing stress. By finding a method that suits you and practicing it continuously, you can expect to adjust your autonomic nervous system. If you have forgotten what method you used, try practicing by taking deep breaths.
Be conscious of good quality sleep
The following methods may help you get a good night’s sleep:
Establish a consistent sleep schedule
Going to bed and waking up at the same time every night helps stabilize your body clock and improves the quality of your sleep. If you have trouble going to bed at the same time, just be conscious of the time you wake up.
Adjust your bedtime habits
Get into the habit of relaxing before bed. Activities that help you fall asleep can be helpful, such as light stretching, reading, or listening to soft music. You can also write in a diary and try aromatherapy.
Prepare the bedroom environment
It’s important to keep your bedroom cool, dark, and quiet. It is also important to choose a comfortable mattress and pillow. It is also important to find bedding that you like.
Avoid electronic devices
You can reduce the effects of blue light by refraining from using digital devices such as smartphones and computers one hour before bed.
Do regular exercise
Incorporating exercise during the day can help you sleep more deeply at night, but avoid strenuous exercise right before bed. Relax with some stretching or massage before bed.
Avoid caffeine and alcohol intake
Consuming caffeine or alcohol before bedtime can interfere with sleep. Try to avoid it as much as possible. Also be aware of and adjust the amount of caffeine you consume during the day.
Reduce stress
Try deep breathing or meditation to help yourself relax before bed. If stress is reduced, you can expect better quality sleep. If it’s something you’re worried about and can be resolved right away, get it done. If it’s something you can’t do right away, don’t think about it now and do it again tomorrow.
These methods may vary depending on your individual lifestyle and constitution. In order to get good quality sleep, it is important to find a method that works for you and practice it consistently.
Foods that have a negative effect on autonomic nervous system imbalance
Caffeine
Excessive caffeine intake has a stimulant effect and may affect the autonomic nervous system. Limiting or adjusting your intake of things like coffee and energy drinks may be considered. Try switching to non-caffeine.
Alcohol
Excessive alcohol consumption can have effects on the nervous system. Drink in moderation and avoid excessive drinking. Even if you are relieving stress by going out for drinks or other social gatherings, be sure to enjoy it in moderation.
Sugar and processed foods
High-carbohydrate and processed foods can cause rapid fluctuations in blood sugar levels, which can have a negative effect on the autonomic nervous system. Avoid sweet breads and juices as much as possible.
Excessive intake of salt
Excessive salt intake increases blood pressure and may affect the autonomic nervous system. Try to limit your salt intake.
Foods to balance the autonomic nervous system
Balanced diet
A balanced diet that includes vegetables, fruits, whole grains, and protein is important. This ensures nutritional balance and reduces the burden on the body. Take in the nutrients you need according to your physical condition.
Omega-3 fatty acids
Omega-3 fatty acids, found in foods such as fish and flaxseed oil, have anti-inflammatory properties and may contribute to autonomic nervous system regulation.
Magnesium
Magnesium has a relaxing effect and contributes to the normal functioning of neurotransmitters. It is abundant in spinach and nuts.
Vitamin B group
B vitamins are involved in energy metabolism and maintain the normal functioning of the nervous system. Good sources include whole grains and liver. You can also try supplements on days when it’s difficult to take.
Anti-acidifying substances
Antioxidants, found in abundance in vegetables and fruits, protect cells and support overall body balance. Consciously consume vegetables, not vegetable juice.
The dietary approach described above may help prevent and improve autonomic nervous system imbalance, but it is necessary to devise a diet according to each individual’s condition. It is important to consult a medical specialist or nutritionist for personalized advice.
Pamper your mind and body with heat therapy
Heat therapy
Heat therapy such as baths and hot springs also has the effect of regulating the autonomic nervous system. By warming your body, you can expect many relaxing effects. However, be sure to choose the appropriate temperature and time according to your individual physical condition. Choose according to your physical condition, such as mugwort steaming, bedrock bathing, or Indiba.
Steamed mugwort (mugwort)
It is a traditional heat therapy that originated in Japan and is especially popular among women. Below is some basic information about mugwort steaming.
Technique
Mugwort steaming involves installing a steam machine on a special chair or on the floor, and placing medicinal herbs made from mugwort in it to generate steam. The parts of the body that are steamed are mainly the lower body and the sitting part, so that the heat and the mugwort ingredients penetrate into the body.
Effect of mugwort
Mugwort has antioxidant properties and is expected to have anti-aging and skin-beautifying effects. It is also said that the ingredients contained in mugwort promote blood circulation and activate metabolism.
Relaxing effect
It is said that being surrounded by warm steam will warm your body and give you a pleasant and relaxing feeling. This is expected to relieve stress and recover from mental and physical fatigue.
Approach to problems specific to women
Mugwort steaming is said to be effective against problems specific to women, such as menstrual pain and sensitivity to cold, and is used to maintain women’s health and beauty.
Notes
When performing mugwort steaming, it is important to maintain the appropriate temperature, time, and distance. It is also recommended that you consult your doctor if you are pregnant or have certain health conditions.
Mugwort steaming is a method traditionally used in Japan and some Asian countries, and its effectiveness varies from person to person. When using it continuously, it is important to pay attention to your own physical condition and how you feel, and to seek advice from a specialist if necessary.
Bedrock bath
Bedrock bathing is a hot bathing method that warms the body by spending time on a warm bedrock, which is said to be good for health. Below, we will explain the characteristics and effects of bedrock bathing.
Technique
Bedrock bathing takes place in a space filled with heated natural stone and ore bedrock on a special floor and chairs. By spending time inside, you can expect far-infrared radiation from the rock, the release of negative ions, and the penetration of steam.
Thermal effect
The thermal effect of bedrock bathing is achieved by raising body temperature through far infrared rays and improving blood circulation. This relieves muscle tension and is expected to have a relaxing effect.
sweating and detox
The thermal stimulation provided by bedrock bathing promotes sweating. This allows waste products, excess salt, and harmful substances to be excreted with sweat, and is expected to have a detox effect.
Relaxing effect
You can relax in a warm environment, which is expected to reduce stress and refresh your mind. The comfortable warmth may also induce drowsiness, leading to a good night’s sleep.
Promotes blood circulation and improves immunity
Heat stimulation improves blood circulation, making it easier for oxygen and nutrients to be distributed throughout the body. This is thought to contribute to improving immunity.
Notes
When using a bedrock bath, it is important to pay attention to your physical condition and health, and to use it at an appropriate time and temperature. It is especially advisable to consult a doctor, especially if you are elderly or have an underlying disease.
Bedrock bathing is said to contribute to health maintenance and beauty due to its unique effects. However, each person is different, and what is a good experience for one person may not be suitable for another. It is important to be sensitive to your own physical condition and how you feel, and to seek professional advice if necessary.
Indiba
Indiba is a treatment device and manual therapy that uses high-frequency electromagnetic waves. This is expected to promote thermal effects and tissue repair in vivo. Below, we will explain the characteristics and effects of heat therapy using Indiba.
Thermal effect
Indiba treatment is characterized by a thermal effect that is generated using electrical resistance within living tissue. Heat promotes blood circulation and improves metabolic activity, which helps reduce inflammation and relieve muscle tension.
Relaxing effect
Indiba gives you a pain-free and comfortable time. Many people seem to fall asleep during the treatment, which is very relaxing. Because the heat is not only from the surface of the skin but also from deep within the body, the heating effect lasts for a long time.
Tissue repair
It is said that high-frequency energy penetrates deep into tissues, activating cell metabolism and promoting tissue repair. This is expected to help the injured or damaged area recover.
Collagen production
Indiba’s thermal effect promotes collagen production. Collagen forms connective tissue and plays a role in improving the elasticity and firmness of the skin.
Pain relief
By relieving inflammation and muscle tension, you can expect pain relief. It may also be used to treat chronic pain and joint disorders.
Notes
When using Indiba, it is important to have a treatment plan in place. Appropriate protocols vary depending on individual symptoms and health conditions, so it is best to consult a professional without self-diagnosis.
Indiba’s heat therapy is used in a wide range of fields, including sports medicine, beauty, and medicine, and is particularly effective in treating acute and chronic muscle and joint problems. However, treatment should be tailored to each individual condition through consultation with a doctor or therapist.
These methods are general guidelines and may vary depending on your individual condition. It’s important to find a method that works for you and stick to it. If you continue to experience anxiety or stress, we recommend that you consult a specialist or doctor.
Menopause and the autonomic nervous system interact in a complex manner, causing changes in your physical condition. By becoming more aware of both in your daily life, you are likely to bring about positive changes. Even if you make a small effort, you will definitely see results. Take good care of your mind and body. Don’t give up and try to make your time and life as enjoyable as possible.
