Ladies, in your 40s and depressed? Here are the reasons why and what you can do about it.

Women are at a higher risk of developing depression or depressive symptoms during the peri-menopause stage of their life than in their pre-menopause or post-menopause years. Researchers have found that peri-menopausal women are twice as likely to be diagnosed with major depressive disorder (MDD) as those who hadn’t yet entered this hormonal transition. The studies also found that peri-menopausal women are 4 times as likely to develop depressive symptoms as women who haven’t gone through peri-menopause. Symptoms of depression include feeling sad, hopeless or worthless, feeling numb, being tearful, finding it difficult to make decisions as well as losing interest or motivation in your normal activities.

Peri-menopause is the period during which your body makes the natural transition to menopause. Peri-menopause can start as early as in your 30s, or as late as your early 50s, but it most often starts in women aged 40 to 45. Many women experience an array of symptoms as their hormones shift during the time leading up to menopause. Peri-menopausal symptoms include (but are not limited to) irregular menstrual cycles, changes in menstrual flow, hot flashes, hair loss, decreased libido, irritability, anxiety and depression.

During peri-menopause, all hormones are generally on a decline. In particular, estrogen levels go from a rhythmic peak and trough pattern to erratically spiking and plummeting as it goes in decline. These hormonal changes can make some women more vulnerable to the development of depression or other mood disorders such as anxiety or irritability.

So, what can you do to mitigate the symptoms of peri-menopausal depression?

1. The best treatment will always target the underlying causes. For example, if the depression is hormonal, then hormone treatment will probably work best. For those who prefer a more natural approach, there are widely researched medicinal herbs and nutraceuticals that help promote better hormone balance, alleviate depressive symptoms as well as nourish your body during this period of time. If the depression is biological or psychosocial, then natural or pharmaceutical antidepressants as well as cognitive behavioural therapy will be helpful. If there are nutrient deficiencies or gut imbalances, addressing those issues will help improve overall mental and emotional wellbeing. Find a trained practitioner who is willing to listen and put the pieces of your health puzzle together.
2. Regular exercise can release serotonin and endorphins, which are neurotransmitters that help to alleviate pain, lower stress, improve mood and enhance your sense of well-being. Remember to include weight-bearing exercises in your exercise regime to keep your bones strong. During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, the bones become stronger and more dense, decreasing the risk of osteopenia, osteoporosis and fractures. How much exercise does one need? Click here to learn how much exercise you should get for a longer, healthier life.
3. Follow a Mediterranean diet and also “eat a rainbow”, i.e. colourful vegetables and fruits. Remember to include lean protein, whole grains, fresh fruits and vegetables, beans, legumes, fatty fish, nuts and seeds in your diet. Focus on eating a balanced, healthful, whole foods diet.
4. Getting adequate sleep is important for your body. Chronic insomnia can increase the risk of developing depression and anxiety- and can make existing conditions worse. Click here to read tips for a better sleep.
5. Mindful breathing is beneficial for anxiety, depression and other mood disorders as well as impaired quality of life particularly related to chronic diseases. Do deep breathing exercises throughout the day and aim for at least 15 minutes of mindful breathing every day.
6. Other changes found to be helpful for peri-menopausal depression include limiting caffeine, alcohol and sugar. Anything that reduces stress can help, such as meditation, dancing, listening to (or playing) music, journal writing, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures. Prioritize your own desires and passions.

Remember, you are not alone. Mental disorders affect 1 in 4 women.  Click here to read more on how to care for your mental health.

SOURCES: https://www.sciencedirect.com/science/article/pii/S0165032724006438?via%3Dihub

https://jamanetwork.com/journals/jamapsychiatry/fullarticle/209523

https://www.jennis.com (chart)