Understanding Depression During Perimenopause: The Science Behind It and Ways to Boost Your Mood

The latest research has shed light on a concerning trend – women are 40% more likely to experience depression during perimenopause. But what exactly is behind this increase in mental health struggles, and is there anything we can do to improve our mood during this challenging time?

According to Women’s Health Collective trainer Kate Rowe-Ham, the reasons for depression during perimenopause are complex. Fluctuating hormones can lead to a range of symptoms that have a significant impact on mental health. The hormones that regulate our monthly cycle also play a crucial role in serotonin production – the “happy hormone.” When these hormone levels drop, so does serotonin, leading to increased anxiety and irritability.

Sleep disturbances are another common issue during perimenopause, which can further exacerbate mood swings. Night sweats and lack of rest can contribute to feelings of anxiety and stress. Additionally, the challenges that come with this life stage, such as feeling isolated and overwhelmed, can also contribute to feelings of depression.

So, what symptoms should women be on the lookout for? Heart palpitations, breathlessness, and a sense of invisibility or being unheard are common complaints. These feelings of detachment and alienation can worsen anxiety and depression.

When it comes to diet, Kate advises against fad diets and restrictive eating habits. Instead, she recommends a balanced diet rich in protein, fiber, good fats, and carbohydrates. Foods like tofu, eggs, leafy greens, salmon, and avocado can help support gut health and hormone balance.

Speaking of gut health, Kate highlights the importance of a healthy gut-brain axis. Research shows that a significant amount of serotonin is produced in the gut, so maintaining gut health can positively impact mood. Symptoms of an unhealthy gut, such as bloating, constipation, and heartburn, can also contribute to low moods.

Exercise is another key factor in boosting mood during perimenopause. Kate suggests incorporating daily walks and strength training into your routine, as these activities can help manage stress and anxiety. While HIIT workouts can be effective, they may cause inflammation in the body, so gentler forms of exercise like yoga and Pilates are also beneficial.

If despite making lifestyle changes, you still find yourself struggling with depression, Kate recommends seeking help from a healthcare professional. Hormone replacement therapy (HRT) may be a viable option for managing symptoms. Remember, you don’t have to suffer in silence – there are resources and treatments available to help you thrive during perimenopause.