Low mood due to the menopause is a very common symptom, but is often not recognised as being due to hormonal changes arising from the perimenopause and menopause.
As the production of ovarian hormones (oestrogen, progesterone, and testosterone) declines, this has many effects all over the body. In particular the effects it has upon the brain can be hugely significant.
Oestrogen is vital for brain function and an area of the brain called the limbic system requires oestrogen to function properly. The limbic system has many functions, but it is important in its role in mood, anxiety, memory, and libido.
Low mood due to hormonal changes is not the same as clinical depression for many women but is often characterised by a low flat mood and described as a ‘loss of joy’ and ‘interest in life’. This is often associated with a loss of motivation and fatigue. Anxiety is also a common symptom of the perimenopause/menopause. Replacing a woman’s hormones with HRT can treat this low mood effectively in some women.
NICE menopause guidelines state that HRT should be considered as a treatment for low mood that arises because of the menopause. NICE also states that due to lack of evidence antidepressants are not recommended to treat low mood in menopausal women who have not been diagnosed with clinical depression. It is important to note that those women who do have clinical depression can however be treated with antidepressants which can be safely used alongside HRT.
Despite this guidance a recent study showed that 66% of women were prescribed antidepressants for their menopausal symptoms.
There is increasing evidence that testosterone replacement helps improve mood, sleep, memory, concentration fatigue and libido and can often really transform women’s mood when added into the HRT regime.
It is also very important to address lifestyle changes to help improve symptoms, the following should be considered:
- Regular Exercise – Exercise is great for releasing endorphins, chemicals that make you feel good. Physical activities you enjoy not only produce endorphins, but they give you headspace, time out and an opportunity to relax, and this really helps your mood and reduces stress.
- Reducing stress – Stress can not only make symptoms worse, but also cause other health problems. You may feel like you are dealing with a lot but try to let go of the stress by relaxing more. Use relaxation techniques like meditation and yoga. Dance or go for a walk. Engage in activities that are fun and relaxing.
- Nutrition — Eating a healthy balanced diet is a great way to ease menopausal symptoms. You may need to limit your intake of certain beverages and foods such as caffeine, alcohol, spicy food and reducing your sugar as these can exacerbate your symptoms.
- Sleeping well — Not getting enough sleep can alter your mood. If you’re experiencing sleeping difficulties, talk to your doctor. There are treatment options that may be able to help.
- Peer-to-peer support – Talking to others going through the menopause can also help, sharing experiences and learning how others cope can be a big help
There are a variety of Complimentary Therapies available to help reduce low mood, these can include:
- Cognitive Behavioural Therapy – Otherwise known as CBT is a talking therapy based on the idea that how we think, feel and act all interact with each other and so changing the way we think, will change the way we feel and behave.
- Acupuncture – Acupuncture treatment may also help some women with mood swings, by balancing hormonal levels and increasing production of dopamine and norepinephrine. Acupuncturists call this qi, the balancing of energy flow within the body.
- Reflexology – Reflexology offers a natural way to regulate your body. It can be very effective in relieving some of the most common menopausal symptoms, such as hot flushes, night sweats, sleep disruption and feelings of anxiety and low mood. It is also completely safe.
- Massage – Massage can help to resolve aches and pains, stretch out the muscles and have a positive impact on a woman dealing with the negative side effects of menopause. It is also a great addition to their self-care routine.
Check out these useful websites for further information
Menopausal Mood Swings and How to Cope with Them (flo.health)
Menopause: Tips for Managing Mood Swings (healthline.com)
Mood Changes in the Menopause and Effective Treatments (themenopausecharity.org)
