Darrick Robles “The menopause has always been drastic for those affected. But like many other health problems in women, they have received little attention and too little research. Only now are menopausal symptoms a recognized phenomenon ,” says Dr. Elisabeth Rosén, who specializes in gynecology and obstetrics.
“Mental problems during perimenopause and menopause are so common that some researchers have proposed a new term to describe them: menopause distress.” The symptoms are described as distinct and persistent, but sufficiently distinct from other depressive diagnoses to justify its own designation.
“A great many women experience some type of mental impairment during menopause,” says Dr Rosén. “But the good news is that these symptoms usually go away as the body adjusts to the new hormone levels.” There are also many things you can do to relieve menopausal symptoms.
When does menopause start?
The technical term for menopause is menopause (from the Greek “meno” for month and “pausis” for “end”) or climacteric. The time around the last menstrual period is also called perimenopause.
Menopause occurs when you have not had a menstrual period for 12 months . The average age of menopause is 51 years. “Perimenopause is the time before and around menopause. It begins on average 4 years before menopause, but can last longer,” explains Dr. Rosén.
During the menopause, the ovaries stop working and thus produce fewer and fewer female sex hormones: estrogen and progesterone.
“The first sign of the onset of perimenopause is a change in the menstrual cycle – initially the cycles are shorter , which is often followed by irregular and particularly heavy bleeding,” explains Dr. roses The following symptoms are often associated with reduced estrogen levels:
- sweats and hot flashes
- fatigue and insomnia
- vaginal dryness
- Decrease in sex desire
- Mental symptoms such as irritability, bad mood, lack of motivation, aggressiveness, difficulty concentrating and stress
- a relapse of a previous mental illness
How do perimenopause and menopause affect the psyche?
The exact relationship between perimenopause and psychological stress has not yet been elucidated. “We know that hormonal fluctuations and changing estrogen levels can affect and interact with the brain’s neurotransmitters, which in turn affects our mood,” says Dr. roses
There are two ways in which hormonal changes can affect the psyche:
- Low estrogen levels
“Estrogen affects mood because it affects the levels of serotonin in the brain. Serotonin is a hormone that stabilizes mood and promotes happiness and well-being,” explains Dr. roses When estrogen levels drop, so do serotonin levels, which explains why you can feel more sensitive than usual, down, or even depressed.
The hormone level does not fall steadily, but can swing up and down sharply, which in turn can increase the psychological problems. Once the body adjusts to the new hormone levels, mood usually stabilizes, only to suddenly deteriorate again the next time estrogen drops.
- Low progesterone levels
The other female sex hormone, progesterone, has a calming effect. “Declining progesterone levels can lead to problems sleeping , low mood, irritability, and anxiety ,” says Dr. roses
In addition to the effects of hormonal changes, many women find that the physical symptoms of menopause also have a negative impact on their mood. Severe menopausal symptoms can greatly impair well-being and make those affected feel insecure. “These include sudden hot flashes and insomnia. Often you can no longer enjoy sex to the same extent and have to get used to a new weight, for example,” explains Dr. roses
A growing body of research is pointing to a possible link between vasomotor symptoms—particularly night sweats and hot flashes—and changes in cognitive ability and brain function associated with menopause. It is possible that treating these physical symptoms can alleviate some of the cognitive difficulties as well.
What are the psychological problems associated with menopause?
Anxiety, mood swings, and depressive symptoms are common issues during this period. The symptoms can be very pronounced and often seem to appear out of the blue. That can make it difficult to deal with,” explains Dr. roses
Not only does estrogen affect serotonin levels, but it can also affect our cognitive abilities. The following symptoms often occur during the perimenopause:
- forgetfulness
- Brain fog (“cotton in the head”)
- mental exhaustion
- difficulty concentrating
The factors mentioned lead to frustrations that can negatively affect mood.
You are 2 to 5 times more likely to become depressed during perimenopause than in previous years. For some women, emotional exhaustion can make it difficult to complete everyday tasks.
How Does Menopause Affect Sleep?
“Many women in perimenopause suffer from sleep problems – even those who have never had problems falling asleep or staying asleep before,” says Dr. roses
Changes in estrogen and progesterone levels affect other hormones responsible for regulating body temperature, which can lead to excessive night sweats. The hormone changes themselves, as well as anxiety, can also lead to trouble sleeping.
However, menopausal symptoms can be treated and often alleviated. Not only can this improve sleep, but it can also prevent mental illness, which long-term insomnia can contribute to.
Are there risk factors for mental health problems during menopause?
Midlife is a time when many of us go through life-changing experiences and events. The menopause also coincides with a phase of life in which the general consequences of aging also become noticeable. Stressors and health problems can contribute to mental health problems. Additionally, people who have experienced depression before are at higher risk during perimenopause.
What helps with mental menopausal symptoms?
There are proven tips and medical help for everyone who is not feeling well with the hormonal change. dr Rosén advises the following:
- Educate yourself about menopause so you can recognize the symptoms and know what to expect.
- Try to accept and overcome the psychological challenges – allow your emotions and at the same time try to become more relaxed.
- Recognize situations that trigger negative feelings and try to avoid them.
- Take it a little slower at this stage of your life. Menopause problems tend to be harder to deal with when you’re stressed.
- Make sure you get enough exercise . Research studies show that physical activity during perimenopause has positive effects on both physical and mental health. Exercising also releases endorphins and other feel-good hormones.
- Pay attention to a balanced diet.
- Breathing, yoga exercises and meditation can help to consciously relax in everyday life.
- Good sleep affects your health. So make sure you have a good sleep routine and keep the bedroom cool. In this way you can positively influence your sleep.
- It can also be helpful to talk openly about how you are feeling . Menopause should not be a taboo subject. Tell your family and friends how you’re doing – they can be a great support during difficult times.
Do I maybe need professional help?
If your symptoms do not improve with changes in everyday life, you should seek professional help. Depressive symptoms are very common during perimenopause. A doctor can advise you on the various options and offers of help (e.g. talk therapy, antidepressants, hormone replacement therapy). For many sufferers, a combined approach is best.
The psychological problems usually subside and eventually go away as the body adjusts to the new estrogen levels.
