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This “life transition” can be an incredibly difficult time for women, and there has been growing attention paid to the impact that perimenopause and menopause have on mental health.
“Addressing the mental health impact of perimenopause and menopause requires a multi-pronged approach, including education and awareness, medical support, social support and mental health services,” explained registered nurse Ingrid Sutton, when asked how women can deal with the mental health impact of these issues, given the growing awareness of the impact on overall well-being and quality of life.
She said women need to understand the changes happening to their bodies, have realistic expectations and speak to their health care provider for personalized advice.
“Hormone replacement therapy and other medications can help manage symptoms,” Sutton says, “and regular checkups can also monitor bone density and cardiovascular health, which may be affected during menopause.”
Menopause is the transitional period leading up to menopause, which typically begins in a woman’s 40s but can begin earlier. During this time, the body’s production of estrogen gradually declines, causing hormonal fluctuations that can lead to a variety of physical and mental symptoms, including irregular menstrual cycles, hot flashes and night sweats, sleep problems, mood changes, and changes in cognitive function.
“Experiences can include difficulty concentrating and remembering (known as ‘brain fog’), as well as breast tenderness, worsening premenstrual symptoms and changes in sex drive,” Sutton said.
Menopause is defined as the point at which a woman has not had a menstrual period for 12 consecutive months. It marks the end of the reproductive years and usually occurs between the ages of 45 and 55. The years following menopause are called postmenopausal.
“Symptoms associated with menopause include hot flashes and night sweats, and as with menopause, these symptoms often persist,” Sutton said. “Decline in estrogen levels can cause thinning and dryness of vaginal tissue, making intercourse painful. You may also experience continued or new anxiety, depression, mood swings, and prolonged insomnia or sleep problems.”
Sutton said women can also use the following strategies to cope with changes in their bodies and lives:
Mental Health Services
Therapy and counselling can be beneficial – cognitive behavioural therapy has been shown to be effective for mood swings, anxiety and depression associated with menopause. Support groups can also provide emotional support and sharing of experiences.
Lifestyle changes
Regular exercise, a healthy diet and adequate sleep are essential. Physical activity can help with weight management, stress reduction and mood improvement. Mindfulness, yoga and meditation can also help reduce stress.
Social support
Maintaining strong relationships and open communication with family and friends can provide emotional support, and sharing your experiences with others who are going through similar changes can help you feel less alone.
Practicing self-care
Participating in activities that you enjoy and find relaxing, such as hobbies, travelling, spa visits etc, will improve your mental health. It is also important to take regular breaks and set aside time for yourself.
“By combining these strategies, women can better manage the mental health challenges associated with perimenopause and menopause, leading to improved overall well-being,” she said.
