karenmartel

The Real Struggle: Mental Health in Menopause

Firstly, sleep often takes a nosedive during perimenopause and beyond, and we all know that lack of quality sleep can seriously mess with your mood. Plus, those physical changes like weight gain and hair loss? They can really shake your confidence and mood.

But it’s not just about sleepless nights and a growing waistline. Even the tiniest changes in hormone levels can throw your mood out of whack, and menopause brings some pretty major hormone shifts. That means you might be feeling angry, frustrated, overwhelmed by the smallest things, depressed, anxious, sad, weepy, forgetful, foggy, or less mentally sharp than you used to be.

This is why we need to talk about mental health and menopause. It’s not you; it’s your hormones. And the good news is, there are tools to help you feel like yourself again. So, keep reading!

Hormonal Shifts That Can Cause Depression and Anxiety

Estrogen & Serotonin

Estradiol, a type of estrogen produced in our ovaries, plays a vital role in supporting serotonin. Serotonin is a neurotransmitter, a chemical messenger in the brain and nervous system. It plays a crucial role in various bodily functions, including mood regulation, sleep, appetite, digestion, and cognition. Serotonin is often referred to as the "feel-good" neurotransmitter because it contributes to feelings of well-being and happiness. Imbalances in serotonin levels have been linked to conditions such as depression, anxiety, and mood disorders.

Estradiol encourages the production of serotonin and helps it stick around longer in the brain. However, during perimenopause, when estradiol levels drop, serotonin levels can dip too, leading to mood issues. This connection between estradiol and serotonin is a big reason why mood problems are common during menopause.

Hormone replacement therapy (HRT) is often used to treat depression in menopause by bringing estradiol levels back to where they were before menopause. Research published in JAMA Psychiatry suggests that HRT might even prevent depressive symptoms from developing, shielding women from mood disorders caused by drastic changes in estradiol levels.

Estrogen & Dopamine

Estradiol also does wonders for our mood and mental well-being by teaming up with dopamine in the brain. Dopamine, like serotonin, is a neurotransmitter and is known for its role in motivation, pleasure, and reward. Estradiol helps boost dopamine levels, ensuring we have enough of the neurotransmitter to keep our spirits high. Moreover, estradiol slows down the breakdown and reabsorption of dopamine while increasing the number of dopamine receptors, creating a positive feedback loop.

This estrogen-dopamine partnership is especially crucial in brain regions like the prefrontal cortex (PFC), where estradiol levels are high. Here, estradiol's influence on dopamine helps regulate our emotions, motivation, and even our impulse control. So, when estradiol levels fluctuate, such as during puberty, postpartum, or menopause, it can disrupt this delicate balance, leading to mood swings and mental health issues like depression and anxiety. Therefore, ensuring stable levels of estradiol is essential for maintaining good mental health and a balanced mood.

Progesterone

While often overshadowed by its better-known counterpart, estrogen, progesterone quietly but profoundly affects neurotransmitters and brain chemistry, ultimately shaping our emotional experiences.

At the heart of progesterone's mental health magic lies its conversion into allopregnanolone, a neurosteroid with remarkable calming properties. This transformation occurs within the brain, where allopregnanolone acts to soothe GABA receptors. GABA (gamma-aminobutyric acid) is a neurotransmitter known for its calming effects on the nervous system. It works by inhibiting or reducing the activity of neurons, helping to calm down brain activity and promote relaxation. It plays a crucial role in regulating anxiety, stress, sleep, and mood. When your progesterone levels drop in perimenopause, the decreased action on the GABA receptors in the brain can lead to feelings of anxiety, sadness, or depression.

Solutions for Mental Health During Menopause

Hormone Replacement Therapy (HRT)

HRT can be highly effective in alleviating the mood swings, depression, and anxiety associated with menopause by balancing estrogen and progesterone levels. Many women find relief through this therapy, which can also help with other menopausal symptoms like hot flashes and night sweats.

Antidepressants

For some women, the emotional symptoms of menopause can be severe enough to require antidepressants. These medications can help manage depression and anxiety, offering significant relief. It's important to work with a healthcare provider to determine if this is the right approach for you.

Therapy

Cognitive-behavioral therapy (CBT) and other forms of counseling can be incredibly beneficial during menopause. Talking to a therapist can help you develop coping strategies, manage stress, and address any underlying mental health issues.

Community Support

Joining a support group or community of women going through similar experiences can provide emotional support and reduce feelings of isolation. Sharing your journey with others who understand can be both comforting and empowering.

Exercise

Regular physical activity is a powerful tool for improving mood and mental health. Exercise releases endorphins, which are natural mood lifters. It can also help manage weight, improve sleep, and reduce stress.

Good Supplementation

Certain supplements, such as magnesium, omega-3 fatty acids, and B vitamins, can support brain health and improve mood. Always consult with a healthcare provider before starting any new supplement regimen.

Working with a Menopause Coach

A menopause coach can provide personalized guidance and support to help you navigate this challenging time. They can help with everything from nutrition and exercise plans to emotional and mental well-being strategies.

Reach Out for Help

If you're struggling with the mental health impacts of perimenopause or menopause, you don't have to go through it alone. Reach out to us by booking a discovery call, and let's explore how we can support you on your journey to feeling like yourself again.