Low Mood

Learn about hormonal changes causing low mood and find practical strategies to manage emotions and improve well-being during menopause.

Introduction

Why Does It Happen During Menopause?

Low mood is a common symptom experienced during menopause and perimenopause, driven by hormonal changes. As the body transitions into menopause, levels of oestrogen and progesterone fluctuate significantly, which can impact neurotransmitters like serotonin that are crucial in regulating mood. Additionally, the stress and anxiety that may arise from other menopausal symptoms, such as hot flashes, sleep disturbances, and physical changes, can further contribute to feelings of depression or low mood.

Key Hormonal Factors:

  • Oestrogen Decline: Reduces the effectiveness of serotonin, a mood-regulating hormone.
  • Progesterone Changes: Can contribute to anxiety and irritability.
  • Cortisol Increase: Stress hormones may increase due to sleep disturbances or anxiety, exacerbating low mood.

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Low mood is a common symptom during menopause and perimenopause, caused by hormonal fluctuations that impact neurotransmitters like serotonin. Typical signs include persistent sadness, fatigue, irritability, anxiety, and sleep disturbances. Managing these symptoms involves lifestyle changes such as regular exercise, a healthy diet, good sleep hygiene, and stress reduction techniques like mindfulness. Natural remedies and self-care practices can also be beneficial. It is important to seek professional help if symptoms persist or significantly impact daily life, with options like therapy, medication, or hormone replacement therapy available. Understanding these changes can make the transition more manageable.

What are the Typical Signs?

Low mood during menopause can manifest in different ways and may range in intensity. Here are the most common signs:

  • Persistent sadness or feelings of emptiness
  • Fatigue and a lack of energy
  • Irritability or feeling overly sensitive
  • Difficulty concentrating or making decisions
  • Loss of interest in activities once enjoyed
  • Sleep disturbances, including insomnia or waking up frequently
  • Increased anxiety or feelings of nervousness
  • Low self-esteem or feelings of worthlessness
  • Appetite changes, leading to weight gain or loss
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Tips on How to Manage or Reduce the Symptoms

  1. Regular Exercise: Engaging in physical activity such as walking, yoga, or swimming can boost endorphins and improve mood.
  2. Healthy Diet: Incorporate whole foods rich in omega-3 fatty acids, vitamins, and minerals to support brain function and mood.
  3. Sleep Hygiene: Practice good sleep habits like maintaining a regular bedtime, creating a calming nighttime routine, and reducing screen time before bed.
  4. Mindfulness & Stress Reduction: Techniques like meditation, deep breathing, and journaling can help reduce anxiety and improve emotional well-being.
  5. Social Connection: Staying socially active and engaging in meaningful conversations with friends or loved ones can uplift mood and reduce feelings of isolation.
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Natural Remedies:

  • Herbal Supplements: Consider options like St. John’s Wort, black cohosh, or evening primrose oil, but consult a healthcare provider first.
  • Essential Oils: Aromatherapy with lavender or chamomile can promote relaxation and mood balance.

Self-Care Practices:

  • Practice self-compassion and allow yourself to rest when needed.
  • Set small, achievable goals to create a sense of accomplishment.

Treatment Options:

  • Therapy: Cognitive Behavioral Therapy (CBT) and other forms of counseling can be effective in managing mood disorders.
  • Medication: Antidepressants or hormone replacement therapy (HRT) may be recommended by your doctor.
  • Support Groups: Joining a group can offer emotional support and helpful advice from others experiencing similar symptoms.

Conclusion

Experiencing low mood during menopause and perimenopause is common and often temporary. Understanding the hormonal and emotional shifts that occur during this period can help you manage symptoms better. A balanced approach involving lifestyle changes, self-care, and professional guidance when necessary can make this transition more manageable.

Low Mood FAQ's

Yes, HRT can be beneficial for some women in stabilizing hormone levels, which may help improve mood and alleviate other menopausal symptoms. It is important to discuss the risks and benefits of HRT with your healthcare provider.

The duration can vary. Some women experience mood fluctuations for a few months, while others may deal with symptoms for several years. Typically, symptoms improve as the body adjusts post-menopause.

Foods rich in omega-3 fatty acids (like salmon and walnuts), whole grains, dark leafy greens, and foods high in antioxidants (like berries) can be supportive for mood. Reducing sugar and caffeine may also help maintain a stable mood.