Menopause And Depression – How To Look After Your Mental Health In Menopause

You’d think that hot flashes, night sweats, weight gain, vaginal dryness, a loss of libido and mood swings would be enough for women to deal with. But unfortunately, menopause and depression are strongly linked.

In this post, we’ll take a look at how menopause and depression feed into one another, why it happens and what you can do at home to look after your mental health during menopause and perimenopause.

Can menopause cause depression?

As you transition into perimenopause and menopause, you may feel like you’re on an emotional rollercoaster, featuring inversions of rage, loop-the-loops of laughter and tears and sudden launches of extreme feelings.

Of course, the changes in your hormone levels can cause you to feel emotionally unsettled. However, you’re also having to deal with a range of other perimenopause and menopause symptoms which can be relentless and unbearable.

When this happens, it doesn’t take a genius to see how strongly linked menopause and depression are.

When women experience drastic and sudden hormone changes like during perimenopause, puberty, pregnancy, postpartum and even during monthly cycles, mental health experts state that they’re at a higher risk of developing depression. On average, this is why women are 50% more likely to suffer with depression in their life than men.

How does menopause increase the risk of depression?

People refer to “menopause” as though it’s a long period of time that takes over people’s lives. In actuality, though, menopause is just one day.

You have officially reached menopause when you have not had any vaginal bleeding – no matter how light; even spotting counts – for 12 months in a row.

If you track 11 months of no bleeding but then you begin spotting, your tracker starts again and you won’t have officially reached menopause for – at the minimum – another 12 months.

So, when we talk about menopause and depression, we’re often referring to perimenopause instead.

In perimenopause, you experience the menopause symptoms you know so much about, including hot flashes, night sweats, vaginal dryness, weight gain and more.

Perimenopause sees a drastic change to your reproductive hormones which trigger many of those symptoms, including making you more vulnerable to developing depression.

Here’s how.

A lack of sleep can contribute towards depression

Sleep issues are all too common during perimenopause and menopause.

From night sweats (which are, essentially, hot flashes during the night) to insomnia, sleep disturbance is one of the most frequent menopause complaints.

Studies have demonstrated that a lack of sleep can increase your risk of developing depression. In fact, poor sleep quality and a lack thereof can make you up to 10 times more susceptible to developing depression.

Changes in hormones can trigger depression

Another reason why menopause and depression are so tightly linked is down to hormonal fluctuations.

However, this is far more likely to happen during perimenopause. The perimenopause menstrual cycle differs from what you’re used to, fluctuating to become less regular. This can include your periods being longer, shorter, heavier or lighter and is all down to how you, as an individual, experience these hormonal shifts.

The hormones involved in managing your menstrual cycle are also responsible for influencing serotonin – the positive well-being and happy hormone.

So, when your hormone levels drop in relation to your menstrual cycle, so does your serotonin levels, which could be contributing towards sudden feelings of anger, sadness, menopause anxiety and irritability.

If you’re struggling with mood swings in perimenopause and menopause, this too is often down to the changes in hormones. As your oestrogen and progesterone levels fall, the sudden change can trigger mood swings. What once wouldn’t cross your mind can cause extreme responses. If that’s happening to you, know that it’s likely down to fluctuating hormones and your feelings are valid.

For some women, these extreme emotional responses – especially when you compare what response you would’ve given prior to your hormones adjusting – can trigger depressive episodes. This is even more likely if you have experienced depression and anxiety in the past.

Life changes during perimenopause and menopause can trigger depression

Of course, the physical changes going on inside your body through hormonal fluctuations and the mental exhaustion due to lack of sleep can leave you more vulnerable to mental health problems like depression.

However, it’s worth considering what’s going on externally too.

On average, perimenopause tends to kick in around your 40’s. At this point in your life, it’s not uncommon for stressful factors to raise their heads. Life changes, such as the following, can become a spark for depression to set alight:

• Your children may be leaving home
• You may be experiencing other health problems
• Your family members and partner(s) may be experiencing health problems
• You may be struggling with pressure for your career
• Your parents may be aging

It’s okay for you to feel however you feel about these changes. There is no right way to handle them.

If you are feeling low, though, consider all three contributing factors to how menopause and depression are linked.

Symptoms of depression

Unfortunately, many people use “depression” as a synonym for “sad.”

This is absolutely not the case and can cause people to self-diagnose incorrectly.

The symptoms of depression can be complicated and are often varied from person to person. You don’t have to tick all of the following symptoms to have depression.

Psychological symptoms of depression

These are among the more common psychological symptoms of depression:

• A continuous low mood and lingering sadness
• A sense of hopelessness and helplessness
• A drop in your self-esteem
• Regular tearfulness
• Feeling guilty about everything
• Having less of a tolerance for other people
• Experiencing a lack of motivation and a disinterest in what you used to enjoy
• Finding it challenging to make decisions
• Feeling increasingly anxious and worried
• Having dark thoughts or thoughts of harming yourself
• Not wanting to socialise and neglecting hobbies

It is absolutely crucial that if you are having thoughts that are suicidal or surround harming yourself, that you seek emergency medical help. They are there to help you and will work out a treatment plan that works for you.

Physical symptoms of depression

Not all symptoms of depression are psychological, even though it is a mental health condition.

Again, this is not a tick-box activity, as the symptoms of depression vary from person to person. However, the most common physical symptoms are:

• Speaking and moving more slowly than usual
• Adjustment in appetite and weight (though weight fluctuations are also a common symptom of perimenopause and menopause)
• Constipation
• Aches and pains that you can’t explain
• A loss of energy and general fatigue (again, a common symptom of menopause and perimenopause)
• A loss of libido (another symptom of perimenopause and menopause)
• A lack of sleep or sleep disruption (also a symptom of perimenopause and menopause)

What to do about menopause and depression

Clearly, menopause and depression are closely linked. The first thing to know is that, just because you’ll go through menopause, it doesn’t mean you will 100% develop depression.

This goes for all the menopause symptoms. Every woman is different and their journey through perimenopause to post-menopause will be unique to them.

That said, if you do notice signs of depression in menopause and perimenopause, there are things you can do.

1. Speak to your doctor

This is the most important plan of action if you’re noticing any signs of depression during menopause.

Remember, your doctor is there to help you. While speaking out about how you’re feeling can feel daunting and, for some, frightening, it’s crucial to let a healthcare professional know.

You shouldn’t have to navigate this journey alone, and your doctor will be able to put a plan in place to support you, helping you sail through the rough waters rather than struggle.

2. Exercise (even when you don’t want to)

For many people who suffer from depression, exercise is often the last thing they want to do. If this sounds familiar, you’re not alone.

That said, exercise works wonders for the soul. It improves your sense of wellbeing and self worth while aiding with self esteem and promoting weight loss, too.

Plus, you’ll notice a rush of happy hormones and a reduction of stress and anxiety.

If you’re desperate to avoid exercise, start slow. Even if you take a walk while listening to a podcast or your favourite album will make you feel much better.

Then, in time, you can increase the speed until you’re jogging around the block.

3. Quit (or cut down) drinking alcohol

It’s not exactly a secret that drinking alcohol is not good for you. However, alcohol can actually enhance the majority of perimenopause and menopause symptoms.

As those symptoms increase in severity, you’ll find them harder to deal with, which, in turn, will cause your depression to become more overwhelming.

On top of this, alcohol can seriously hinder sleep quality. As mentioned before, a lack of sleep or poor sleep quality can act as the link that ties menopause and depression together.

If quitting alcohol altogether doesn’t seem feasible to you, make sure you are cutting down as best you can. The less alcohol you consume, the better.

4. Quit caffeine

Just like alcohol, caffeine often acts as an enhancer for many menopause and perimenopause symptoms.

If you need your morning cup of tea, switch to decaf or, for better results, green and herbal teas.

5. Eat mood boosting foods

As a menopause nutritionist, I believe in the meal to heal approach.

While depression can cause sugar and comfort food cravings, it’s important to provide your body with the nutrients it needs to boost your mood.

Foods that’ll raise your mood include:

• Fatty fish
  • Salmon
  • Tuna
• Bananas
• Dark chocolate (note: not milk or white chocolate)
• Fermented foods
  • Yoghurt
  • Kimchi
  • Kefir
• Oats
• Berries
  • Fresh is best, but frozen is good too!
• Nuts and seeds
  • Almonds
  • Walnuts
  • Cashews
  • Sunflower seeds
  • Sesame seeds
  • Pumpkin seeds
• Beans and lentils
  • Black beans
  • Chickpeas
  • Lentils

6. Mindfulness and meditation

One symptom of depression is developing a lack of interest in things that once interested you.

While physical exercise is good for the body, mindfulness is exercise for the mind.

Yoga and meditation are excellent. This gentle form of exercise allows you to go at your own pace, focuses on your breathing and encourages you to be completely present.

7. Make time for the things you love

Often, in perimenopause and menopause, there are external factors that make it tricky to spare time for yourself.

However, if you’re struggling with the symptoms of menopause and depression then it’s more important than ever to make that time.

Dedicate a routine timeframe – even if it’s just half an hour per week – to doing something that brings you joy.

Whether that’s going to a club or simply reading a few chapters of a book at home or singing in the shower, it’s important to find time that’s dedicated to nothing else but you.

8. Prioritise your sleep

We now know how important sleep is to avoid poor mental health in menopause. If you suffer from night sweats, insomnia or general sleep disturbance during perimenopause and menopause, the odds are already stacked against you. This means you have to go the extra mile to protect your sleep quality.

Make sure you’re implementing a consistent bedtime routine. This consists of:

• Going to bed at the same time every night
• Avoiding using a phone (or iPad) for an hour before bed
• Avoiding eating for an hour before bed
• Doing something that relaxes you before bed (for example: a bubble bath or reading)

If you suffer from hot flashes and night sweats, it’s worth swapping out a heavy duvet with a number of lighter blankets.

On top of this, sleep with the windows open and a fan on. You can always add more warmth if needed.

Menopause and depression – in a nutshell

Unfortunately, perimenopause, menopause and depression are all linked together. However, this doesn’t mean you’re doomed to develop depression in this transitional phase.

As is the case for all menopause and perimenopause symptoms, your experience is truly unique. It isn’t a tick-box exercise.

That said, if you do develop depression during perimenopause and menopause, you are absolutely not alone.

Make sure you speak to a healthcare professional about your mental health concerns, as they are there to help you in a judgement-free zone, tailoring treatment that works best for you as an individual.

On top of this, regular exercise and strategically eating mood boosting foods will help. Plus, ditching alcohol and caffeine while making time for the things that bring you joy will make a huge difference.

Finally, make an added effort to protect and enhance your sleep. From a solid and consistent bedtime routine to using a few light blankets to tackle night sweats, a good night’s sleep can make the next day feel so much more achievable.

Remember, if you’re struggling with your mental health in menopause, you should always speak with your GP who can assist you on a 1:1 level.