When it comes to women’s health, it’s important to approach the topic from a holistic view. During menopause, not only does the body go through changes physiologically, but mentally as well.
Fluctuating hormones such as estrogen and progesterone can impact the brain leading to “increased vulnerability to anxiety and depression,” as serotonin and GABA levels are affected (1,3). Menopausal symptoms may include anger and irritability, anxiety, forgetfulness, loss of self-esteem, loss of confidence, low mood and feelings of sadness or depression, and even poor concentration or brain fog (2). In a study with 227 post-menopausal women conducted by Hooper et al. (2022), results showed that “retrospective menopause symptoms severity was significantly associated with depression, sleep difficulties, binge eating severity, and most Quality of Life measures” (4). So, if you’re experiencing menopause and feel lonely throughout this life transition– we promise that you’re not alone.
Improving Memory and Cognition
Brain fog in menopause can be a struggle when you’re trying to think and do things in your everyday life. Many women fear Alzheimer disease or dementia during this time, but there are ways to lessen the risk of dementia and benefit brain cognition (5)
- Having an extensive social network and finding a community such as a support group
- Maintaining physically and mentally active
- Increasing intake of omega-3 fatty acids
- Implementing a Mediterranean diet
- Not smoking
- Consuming alcohol in moderation
Mood, Depression, Anxiety
Stress of life changes and events, poor sleep quality, and physiological changes can also impact your mood and susceptibility to depression and anxiety. According to the Menopause Society, one theory states there is a menopausal “window of vulnerability” in which “women are more sensitive to the hormone shifts that occur during perimenopause and puts them at a greater risk for depression” (5). However, there are ways to combat or minimize these feelings and experiences:
- Limiting stress through adequate coping skills
- Cognitive behavioral therapy (CBT)
- Anti-depressants
- Hormone replacement therapy (HRT)
- Counseling
- Mindfulness
- Getting an adequate amount of sleep
Taking Further Action
There are a variety of ways to take care of yourself and your mental health during this time.
Contact a doctor or seek professional help if you have: (6):
- Considering hormone-based therapy or cognitive behavioral therapy
- Persistent feelings of sadness, hopelessness, or irritability
- Low appetite or overeating
- Oversleeping or insomnia
- Overwhelming fatigue and lack of motivation
- Loss of interest in previously enjoyed activities
- Difficulty making decisions and retaining information
- Thoughts of suicide
Everyday things to protect your mental health in menopause (7):
- Be aware of mood changes and other menopausal symptoms
- Monitor your mood such as sleep and stress levels, and contact professional help if it gets more severe
- Make lifestyle changes to control stress and reduce other symptoms
- Reach out to others
Menopause is difficult and it may feel lonely. But, Whole in One Health, promises you are not alone.
- https://www.uclahealth.org/news/article/treating-mental-health-side-menopause
- https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/menopause-and-your-mental-wellbeing/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10088347/#:~:text=Higher%20risk%20of%20depression%20during,,%20relative%20to%20pre-menopause.
- https://journals.lww.com/menopausejournal/abstract/2022/06000/mental_health_and_quality_of_life_in.12.aspx
- https://menopause.org/patient-education/menopause-topics/mental-health
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-menopause-cause-depression
- https://www.health.harvard.edu/womens-health/menopause-and-mental-health
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