Emotional & Mental support
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Women going through the menopausal transition are at a higher risk of mood changes and symptoms of depression and anxiety.
Common physical, emotional and cognitive issues related to menopause can complicate and overlap with mental health symptoms.
Stress related to life circumstances can also complicate understanding whether changes in mood and mental health are related to menopause.
Having an open discussion about your symptoms, life circumstances and mental health history can assist your doctor in offering suitable treatment options and lifestyle changes.
Therapies proven for the broader population are also suitable for mental health symptoms related to menopause – medication, psychological therapy and lifestyle changes.
While not a problem for everyone transitioning through menopause, the risk of mood changes and symptoms of depression and anxiety are higher during perimenopause, even in women without a history of major depression.
While the risk is higher for women in the age-related and natural menopausal transition, women might also have a higher risk of mood changes after menopause caused by surgery such as hysterectomy or if the ovaries have been removed. Depression also occurs at a higher rate in women with a lack of oestrogen caused by primary ovarian insufficiency.
Mental health symptoms related to menopause
Mental health symptoms related to menopause can include feeling:
irritable, sad, anxious, hopeless
stuggling to focus, concentrate, forgetful,
tired, unmotivated
Some women might experience these symptoms in a mild form which others unfortunately may suffer more severe symptoms of depression (including thoughts of suicide) lasting for at least two weeks. This is known as a major depressive episode and is more likely in women who have a history of major depression during their pre-menopausal years.
While many women do not have mental health issues during the menopausal transition, unstable oestrogen levels can have an impact on the brain, predisposing some women to feelings of depression and anxiety.
Some of the common physical, memory and thinking symptoms related to menopause (hot flushes, night sweats, sleep and sexual disturbances, weight changes and “brain fog”) can complicate and overlap with mental health symptoms.
Another complicating factor is stress related to life circumstances. Feeling stress is common during middle age as personal and environmental changes take place. This can have a strong effect on mood in some women. Life circumstances that can impact mental health include caring for children, teen issues, carers for elderly family members, career changes, body changes, illnesses, pre-existing ADHD, relatonships, pain levels, medication.
The menopause transition is an ideal time to look at your health and consider lifestyle and other changes so that you can live the healthiest possible lifestyle.
Untangling physical and mental health symptoms related to menopause
For some women, mental health issues and other changes can begin to affect how they live their lives. Your doctor can take a holistic approach to your health to help you untangle the web of symptoms around physical and mental health changes.
Understanding mental health during perimenopausal and postmenopausal changes can include:
identifying your stage of perimenopause / menopause and any physical and cognitive symptoms
discussing your history of mental health symptoms
discussing your current mental health symptoms
understanding any lifestyle factors that could affect your mood – for example, lack of sleep and exercise understanding other stressful life circumstances contributing to your symptoms – for example, caring for children and parents, career and relationship changes, body changes and illness.
When you see your GP/specialist it is important to explain the realm of menopausal symptoms you are experiencing as well as your life circumstances and clinical history so that they can help them to recommend the best treatment options and lifestyle and behavioural changes for your situation.
Treatment options for mental health symptoms
Lifestyle changes to assist with managing mental health are similar to those recommended for menopause-related physical changes. Changes that can help with mental health symptoms include:
ensuring healthy levels of physical activity
improving sleep
considering changes to decrease stress associated with life circumstances
limit alcohol intake
Psychological therapies and social supports can be beneficial to women with mental health symptoms.
Women should have an individualised assessment with their doctor in order to discuss the most appropriate treatment pathway. Options may include lifestyle changes, psychological therapies and medications such as menopausal hormone therapy (MHT) or antidepressants.
While some international guidelines do not recommend MHT as firstline therapy, many doctors have seen a positive effect on mood with the use of MHT in the first instance.
There is evidence that oestrogen has antidepressant effects, particularly in perimenopausal women. We emphasise an individualised approach with treatment tailored to the individual patient.
Oestrogen is not recommended for women with a history of breast cancer.
At this stage, there is no evidence to recommend alternative or complementary therapies for treatment of perimenopausal depression.
Where can you find more information?
If your mental health or other symptoms are bothering you, your doctor can help. Your doctor can help you understand physical and mental health changes and offer options for managing your sympt
Help for depression and mood changes?
If you have severe mental health symptoms or symptoms of depression and have thoughts of suicide, help is available.
Lifeline – Phone 13 11 14
beyondblue – Phone 1300 22 4636
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Walking is my new health hero
Walking is now my all-round health hero
Ok, so anyone who knows me, knows I like to do things quickly and walking has always seemed too slow to be a good form of cardio or weight loss exercise. However, after a recent back injury I was compelled to give it a try. One month later, I realise I have seriously under-rated walking – I’ve met some nice neighbours (who I will quietly admit I have actually never seen before), my back and hip pain has significantly improved (I no longer yelp as I stride out), I’ve enjoyed listening to some great podcasts on the way, got some vitamin D in the process and my day has begun to feel ‘mentally lighter’ – and IT'S ALL FOR FREE!!!!!
In this week’s blog we look at all the reasons it is such a health hero not only for your physical health and life longevity but also to help reduce the stress and anxiety levels and pump you full of all the good stuff (happy hormones), putting that bounce back in your step for the day.
Improves your physical health
One of the biggest benefits of walking is that it improves your overall cardiovascular health, ie your heart, blood vessels, and blood! Walking thirty minutes per day is enough to increase your heart rate, improve circulation and lower your blood pressure – all of which is good for your cardiovascular health.
It also helps maintain a healthy weighty reducing excess body fat and boosting metabolism, lowers blood pressure, blood sugar and insulin levels, and reduces a lot of other health complaints
Improves your fitness, reduces joint pains
Ok so you can't dawdle, but as long as you get the heart rate up you can avoid the expensive gym fees and fill your lungs with fresh air rather than aircon. Consistent and regular walking regimes engage various muscle groups in the hips and the core which makes your endurance for everyday tasks better. As well as improving muscles, walking will also give you better posture, balance, and coordination.
It is a really effective way to also reduce body pain. When you walk regularly for exercise, this helps to lubricate and strengthen the muscles around stiff and painful joints. Walking also reduces excess body fat which can also be causing pressure and strain on the body’s joints and muscles. For a menopausal woman who suffers from intermittent hip and knee pain, the walking is a gift.
Improves your mental health
One of the biggest benefits of walking is the positive effect it can have on your mental health. Not only does going for a brisk walk release your endorphins, the increased blood flow and oxygen in your body can also stimulate brain function and creativity.
If you decide to take your walk outside, you’ll also be ensuring that you’re getting your daily dose of Vitamin D which in turn lowers the risk of depression, anxiety, and other mood disorders.
So get out there girl and give walking a go. I once mocked walkers, and now I feel a deep sense of shame. How shallow I now seem.
She is my new health hero x
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