Menopause & Moods. Take V.

Menopause & Moods. V. Things to Know. Hormonal shifts associated with menopause can result in both physical changes to a woman’s body as well as impacting her mental health. Mood fluctuations are common during the peri-menopause, a time of transition when progesterone and estradiol levels are in flux. 

Here are five (V.) things to know about menopause and how it may affect your mood.

i. It’s Your Hormones. First and foremost, it is important to note that mild depressive mood symptoms are often a response to hormones and can resolve in time and without treatment.

ii. Mental History. Women who have a prior history of depression and anxiety are more likely to have some struggles during the peri/menopausal transition. It is less likely for women without previous mental distress to suddenly develop a severe case of mood instability even during a time of hormonal change.

iii. Increased Anxiety. Panic and anxiety attacks are noted to increase in many menopausal women. However, it can be difficult to distinguish a hot flash from these similar types of turbulent conditions. Usually, a hot flash has a warning which includes a brief feeling of anxiousness followed by a warm sensation and sweating.

iv. Physical Changes. Women should be aware that physical changes can also translate into mood disturbances. For example, thyroid conditions can alter moods and cause temperature disruptions, sleep interruptions, hot flashes, and other etiologies. 

v. Life Stage. When the depression is more severe than it is likely a multifactorial response. It is important to recognize that everything cannot be blamed on hormones. Many women at this life stage are experiencing a lot of emotional stress including children transitioning into independent life, aging parents requiring care and attention, reaffirming relationships, and defining career and purpose. 

Menopause & Moods. V. Things to Do.  No-one knows your mind and body better than you and so when things don’t seem right make the necessary adjustments to improve the situation. 

Here are five (V.) things you can do to improve your mood during menopause.

i. Stress Less + Sleep More. Unfortunately, insomnia is a common menopause symptom and sleep deprivation is known to increase stress and can negatively affect your mood. It is important to manage your bedtime habits by incorporating a regular routine into your slumber schedule. Going to sleep + waking up at the same time, consistent room temperature + lighting and reducing the use of mobile devices + screens can all help to ‘set the bed’ for a good night snooze. Sweet dreams.

ii. Diet + Exercise. We all know that eating a healthy diet of fruits, vegetables, whole grains, and lean proteins is good for your health. It can also help to maintain your weight, improve confidence, and increase your energy level. Adding physical activity to your daily routine will also release endorphins which can trigger a positive reaction in your brain—i.e. feelings of pleasure and well-being. So, time to eat up and get down (to exercise).

iii. Relax + Engage. You can physically and mentally decompress with self-calming practices like yoga and meditation. Take a deep breath. Do a down dog. Mention a mantra. Share a chakra. Sum it up with Savasana. If all else fails, engage in creative activities and outlets that can enrich your sense of self accomplishment and help to elevate your mood. Namaste.

iv. Medication + Herbal Supplements. While you should consult with your personal physician if you have questions about medication or supplements for mood instability during menopause, there are some options and treatments available. Hormone Replacement Therapy (HRT) can alleviate many menopausal symptoms including hot flashes, night sweats, as well as improve mood and emotions. In addition, some over the counter natural/herbal supplements have also been used to ease mild depression. Mood boosters like Ginseng, St. John’s Wart and Black Cohosh may help to improve mood swings associated with menopause. You should know that if medication or supplements were initiated at the onset, it is likely that in time you will be able to reduce or wean off of them since hormonal changes are temporary and will ease over time.

All supplements have potential side effects and can cause allergic reactions. Consult with your personal physician or pharmacist if considering any medication or supplements. 

v. Friends + Family.  Never struggle alone. These issues are not shameful and therefore it is okay to ask for help from friends, family, community, and healthcare professionals.

Verbena does not provide medical advice, diagnosis, or treatment and is not a medical provider. If you think you may have a medical emergency, call your doctor or 911 immediately.