Our own Dr. Nichelle Haynes recently wrote a blog entry discussing the changes that can
happen with perimenopause, and this resonated with a lot of you! So I wanted to follow that up
with some concrete steps you can consider when combating the mental health, and physical
health, symptoms during this time (spoiler alert: our bodies appreciate these things even into
menopause too!).
Good nutrition
-A high quality diet (vitamin, minerals, antioxidants) are protective against inflammation
and oxidative stress, which can be damaging to cells
-This is challenging because there is a neurobiochemical reason we crave carbs and
sugary foods when stressed - it very temporarily dampens that response! But in the long
run, it puts more stress on our system and doesn't provide us with what we need to
function optimally
-Dietary deficiencies can contribute to worsening depression
-Eating good foods promotes good intestinal bacteria which encourages our serotonin
pathways (which are mostly in the gut!). This leads to better mental health outcomes.
Good sleep
-It probably doesn't take much to convince you that we all feel better with better sleep!
This not only means more hours, but more restful time that's uninterrupted by kids,
pets, pain, temperature changes, others’ snoring, etc.
-This applies to all times in life, but especially time when we are under more stress.
Setting aside 7-9 hours where you can reliably sleep in a comfortable environment
without interruption can make a big difference.
-Sleep hygiene is a big part of this too - aiming to put screens down 1 hour before bed,
establishing a calming nighttime routine, and sleeping in a quiet, cool room.
Movement
-Time and time again, studies have shown that people who engage in regular physical
activity have better mental health and lower rates of psychiatric illness.
-Regular exercise has immunomodulatory effects, meaning it lowers inflammation and
cortisol levels, which is our stress hormone. This enhances mood, self-esteem, sleep,
concentration and cognitive function (it’s even been shown to be protective effect
against the progression of Alzheimer's disease!)
-There's also a link between Vit D deficiency and worsening depression symptoms, so
even getting outside for 10min per day can have a positive effect on mood.
-Weight bearing exercise, especially strength training, also has the benefit of increasing
bone density and providing protection against falls, osteoporosis, etc and allowing you
to remain agile and run after your kids and grandkids. You want to be that lady who can
bring all her groceries inside in one trip!
Connection
-Married men live longer than unmarried men, but this doesn’t hold true for women!
-Women with meaningful female friendships live longer than those without those
friendships. That’s powerful!
-This can take the form of individual friendships, group get-togethers or even virtual
meetups or clubs surrounding a common interest!
Further support
-There are times where genetics combined with situational or medical factors leave
women struggling, despite their best efforts in these domains we’ve discussed.
-This can look like a persistent low mood, not sleeping or eating well, consistent anxiety,
panic attacks, or even hormonally sensitive symptoms, like we see around the menstrual
cycle or perimenopause.
-Both psychotherapy and psychiatric medication are evidence-based methods to treat
these symptoms.
-Even if you’re not sure what you need, a psychotherapist can refer you to a
psychiatrist or a psychiatrist to a psychotherapist. Just getting started is the key!
-I always like to remind people that you’re never committed when you schedule
an appt; you can simply gather information that day and make up your mind
later on.
Nicole Scott, MD
