Menopause and Depression
Menopause is a natural process that occurs as a woman ages. During this time, the ovaries stop producing the hormones oestrogen and progesterone. This marks the end of the reproductive years, meaning that pregnancy is no longer possible and periods will stop.
Since these hormones affect the body in many ways, including mood and emotions, the hormonal shift can cause emotional and psychological symptoms. This can put women at higher risk of developing mood disorders such as depression. Sadly, the changes in mood and energy can be frustrating and can affect relationships, work-life, and confidence.
The potential psychological side effects of menopause can include various symptoms such as anxiety, depression, mood swings, irritability, low confidence, low self-esteem and memory problems.
On top of this, having trouble sleeping during menopause is common, and lack of sleep can worsen other mental health symptoms.
Can Menopause Cause Depression?
Many women face mental health difficulties, particularly depression, during menopause. Studies indicate that women in perimenopause, (the phase marked by declining hormone levels and the onset of menopause symptoms), are more likely to experience depression. Such a significant change in hormones can have a profound impact on one's life, causing feelings of hopelessness, anxiety, and being overwhelmed. Research also suggests that women in their menopausal years are more likely to experience depression than they were before menopause, and those with a personal or family history of depression are at an increased risk of relapse during menopause.
A study suggests that women who have experienced premenstrual dysphoric disorder (PMDD) or postpartum depression are more likely to develop depression during menopause. Hormones may be the primary cause behind this correlation. A dip in oestrogen levels, which is common closer to and after menopause, can lead to depressive symptoms and other menopause-related symptoms. Oestrogen plays a crucial role in regulating mood, and with less of it, neurotransmitters such as serotonin and norepinephrine can be affected, leading to mental health difficulties.
However, it should be noted that not all women going through menopause will experience depression. Women with healthy adrenal function are less likely to experience problems due to the fact that the adrenals take over from the ovaries in menopause to produce female sex hormones.
Symptoms can vary from person to person. Fortunately, there are various treatment options available to reduce and prevent menopausal depression.
If you or someone you know is struggling with menopause and mental health difficulties seek professional help from a menopause specialist or mental health professional.
Signs and symptoms of depression during menopause
Feelings of persistent sadness and low mood.
Anger or irritability. You might find yourself getting annoyed or frustrated at small things more than usual.
Fatigue and low energy. You might find it more difficult to engage in your daily activities and your normal routine.
Brain fog. Struggling to focus and getting distracted easily is more common with menopause
Eating issues, and weight loss. During menopause, depression can affect your appetite, causing weight changes. You may eat more or lose your appetite altogether.
Sleep problems. You might experience trouble falling asleep. Lack of sleep and tiredness can also make symptoms including irritability, ability to concentrate or anxiety worse.
A lack of interest in things you used to enjoy. If you’re not finding pleasure or even interest in activities you used to enjoy.
Low libido. Many people report not having any interest in sex, and experience a loss of libido.
Low self-esteem and confidence. People experiencing depression might experience feelings of unworthiness or hopelessness towards themselves and their future.
Physical aches and pains. Persistent headaches, joint pain and gut health issues.
These symptoms are not just related to menopause, they can overlap with other menopause symptoms, and be different for everyone.
what factors contribute to Depression in Menopause?
Depression during menopause can be influenced by multiple factors. Your likelihood of experiencing depression could be influenced by a genetic or family history of depression. Your medical history can also play a role in this. Having at least one chronic health condition, such as cardiovascular disease or diabetes, can double the likelihood of experiencing depression during menopause.
Research indicates that certain biological risk factors can increase the likelihood of depression during menopause. Vasomotor symptoms, such as hot flashes and night sweats, are among these factors. These symptoms can be quite severe, and when coupled with a lack of sleep due to tiredness, poor concentration and fatigue, they can lead to a decrease in self-esteem and confidence, often manifesting as feelings of sadness and depression. It is important to get enough sleep in order to regulate mood.
what can you do to treat depression
Overcoming menopause-related depression requires seeking help. There are both medical treatments and lifestyle changes that can help make a difference. Making lifestyle adjustments is an effective natural treatment option for menopausal depression. Eating a well-balanced, gut-healthy diet and exercising regularly can improve your mood, reduce the risk of depression during menopause, and alleviate other menopause symptoms.
1) Eating a Nutritious Diet
It is important to eat well and regularly. Consuming protein with every meal, staying hydrated, and nourishing your body will help maintain your energy levels and enhance your mood throughout the day. Additionally, eating fibre with each meal will help you feel full for a longer period and improve your digestion.
Recent studies indicate that there is a close correlation between your gut and depression, known as the gut-brain axis. To maintain a healthy gut, we suggest consuming 30 different types of fruits and vegetables every week, with as much variety in colour as possible. Additionally, probiotics such as live yoghurt, tempeh, and kimchi are also beneficial for keeping your gut healthy.
2) Exercising Regularly
Regular physical exercise can be of great help in reducing menopausal depression and anxiety. Exercise releases endorphins, which are known as the feel-good hormone. It is also believed that physical exercise can positively affect mental health by providing distraction and increasing self-confidence.
Apart from its mental health benefits, engaging in regular physical exercise also supports your energy levels and boosts your overall health and well-being. It keeps your heart healthy, helps in maintaining a healthy weight, and reduces the risk of chronic health conditions. That's an added bonus!
3) Good Support System
Exercising with friends can help improve your mood and create a sense of community and belonging, which can reduce the risk of depression during menopause. Social interactions are also crucial as feelings of isolation and loneliness increase the likelihood of depression. This sense of belonging and interactions with others contribute to happiness and a sense of worth.
4) Good Quality Sleep
It is recommended to aim for 7-10 hours of sleep every night in order to alleviate symptoms of depression such as fatigue, tiredness, and poor concentration. Many women report experiencing hot flushes and night sweats that interfere with their sleep during menopause. Sleep disturbances can worsen depression during this time, so taking time to rest and catch up on sleep can be beneficial.
5) Include Coping Strategies
It is important to have coping strategies to help manage depression. Cognitive Behavioural Therapy (CBT) and relaxation techniques such as yoga, breathwork, mindfulness, and meditation are effective.
6) Supplements To Try:
PCH Mood & Sleep - carefully formulated to support your serotonin and melatonin levels. Optimised levels of both of these hormones can help you feel happy, relaxed and able to get a good night’s sleep.
PCH Chill - is a unique product containing a patented organic saffron extract, L-theanine, vitamin B6 (in the bioactive P5P form).
Ashwagandha - Ashwagandha has been used for over 3000 years to relieve stress and anxiety - and boost energy levels.
Repopulate Probiotic - is a broad spectrum, high potency probiotic supplement with 50 billion colony forming units (CFUs) of 12 native bacteria strains per delayed-release capsule for daily or more intensive use.
Conclusion
Each woman's experience with menopause and depression is unique, so there is no one-size-fits-all solution to finding the right treatment plan. To gain more clarity on how to manage menopause and depression, it's recommended to seek personalised advice from a menopause specialist. If other menopause symptoms occur at the same time as depression, it becomes even more important to reach out to a specialist. Exploring holistic therapies, therapy, or Hormone Replacement Therapy (HRT) could be beneficial in managing both menopausal and depressive symptoms.
If you are struggling with depression and are menopausal then book a one-to-one consultation with a PCH practitioner who can give you the guidance and specialist advice you need.