Why menopause causes stress & mood swings

The term 'menopause' refers to the cessation of menstruation and most often occurs around 45-55 years of age. The time before menopause is referred to as 'perimenopause' and the time after as 'post-menopause'. The perimenopause transition is a natural and essential life event and the changes in hormones can directly and indirectly lead to debilitating symptoms including anxiety, mood swings and depression.

In our consumer survey on menopause of over 1,500 women, almost half of women going through menopause said they suffered mild depression, an alarming 6% of women said they had feelings of suicide during their lowest moments, and 8% had ‘severe depression’ during menopause. 75% of women said they experienced brain fog, fatigue, poor sleep, night sweats and anxiety through menopause, and the mental health impact of menopause is very real.*

Menopause and mood swings

Few studies have systematically investigated the relationship between menopause and mood swings, even though research shows persistent mood swings increase during menopause and are one of the most common symptoms, independently of depressive symptoms.

Symptoms of menopause are initiated by the fluctuations in oestrogen, progesterone and testosterone, the differing speeds and levels at which they fluctuate, and the subsequent imbalances created between hormones.

In our consumer survey of 1,500 women going through menopause, 80% said they suffer mood swings and anxiety. 82% reported experiencing brain fog, and more than 3 in 10 women experienced feelings of worthlessness, social anxiety, avoiding friends and not wanting to go out, feeling inadequate, and not wanting to work. Learn more about the research in '8 Severe symptoms of menopause'.

Another study found that 51% of menopausal women aged 40-55 reported tension, nervousness or irritability, with 25% reporting frequent irritability or nervousness. The same study also showed that perimenopausal women have a greater risk for symptoms of anxiety when compared to pre-menopausal women.

Not sure what your body needs? Create your Diet Profile.

All studies show that the menopausal transition can be a 'window of vulnerability' for many women, and you can hear women talking about their experience of menopause this short video 'Menopause Roundtable' highlights, hosted by Sarah Parish.

Symptoms of menopausal anxiety

Menopause can be a vicious circle of different symptoms, each creating or increasing other symptoms. Research shows that feelings of sadness, loneliness and irritability are exacerbated by a lack of confidence, not wanting to go out, not wanting to be with family or friends, which in turn lead to anxiety and stress. 1 in 10 women will experience more severe symptoms including panic attacks, mild or severe depression and even suicidal thoughts during menopause. Read more in the '8 worst symptoms of menopause'.

What causes menopause anxiety?

According to the NAMs North American Menopause Society, hormone fluctuations, lifestyle stresses, sleep troubled by night sweats, and concerns about body image, infertility, and ageing all contribute to emotional distress that can lead to menopause mood swings, anxiety or, in more severe cases, depression.

Social perceptions of menopause

The social-cultural views and perspectives of menopause can contribute to an individual’s reaction. Unfortunately, modern culture heavily focuses on youth, which can affirm the taboo and negativity associated with menopause.

Interestingly, in some cultures where menopause is embraced as a sign of wisdom and elevated status, some women appear to have fewer menopausal symptoms. In one study which involved rural Mayan Indians, researchers attributed the lack of symptoms during the menopausal transition to the women’s attitude to menopause rather than a difference in endocrinology.

They found the Mayan women in the study were also oestrogen deprived and experienced the same age-related bone de-mineralization as their American counterparts but did not experience menopausal symptoms. Perhaps the adoption of a different social-cultural view can help to promote a better menopausal transition.

Hormonal change

The alteration in endogenous oestrogen leads to multiple hormonal changes in the body. This includes changes to the central nervous system, serotonergic and noradrenergic systems (neurotransmission systems in your brain).

Lifestyle factors

Sub-optimal sleep quality associated with menopause can also result in higher stress vulnerabilities. In the long run, this can contribute to decreased brain-derived neurotrophic factor (BDNF) levels and reduce tolerance to psychological stress. Psychosocial factors and lifestyle events can also contribute to the overwhelming feelings associated with menopausal anxiety during this period.

Discover our Menopause Hub | Resources to help support women through all stages of menopause.

Menopause anxiety relief

Diet

A diet rich in whole foods, focusing on whole grains, fruits and vegetables, beans, seeds, nuts and healthy fats should always be advocated. Studies have shown that foods such as soy and flax can have a positive effect on menopause symptoms. Read more in the 'Best changes in diet during menopause'. You may also be interested in 'Exploring the link between diabetes & early menopause'.

Preliminary evidence suggests that younger postmenopausal women may derive some cognitive benefits from soy isoflavones within the initial years of menopause and a small study has also shown that the consumption of 2 tablespoons of flaxseed twice a day reduced the number of hot flashes in 6 weeks as well as the intensity of the hot flashes by 57%. Learn more about flaxseeds in our article Top six foods every vegan should eat and why.

Exercise

Exercise is known to not only improve overall health but also mood and wellbeing. Thirty minutes of moderate exercise five times a week with a daily walk can profoundly affect emotional wellbeing.

Stress management

During this time, it’s essential to be aware of your emotions and to seek professional support when needed. Talking to others who are experiencing the same feelings as you can also help.

Implement and recognise things in your life that recharge you and use tools to nurture yourself, like deep breathing exercises, being out in nature and even prayer. Some studies have found prayer has been found to have a positive effect on stress levels, cortisol output and wellbeing.

Clothing

The menopause can make you uncomfortable day and night. To help manage hot flushes and night sweats and make you feel more comfortable check out Become Clothing. Their menopause clothing and nightwear is clinically proven to help keep you cooler and drier during night sweats and hot flushes through cooling the skin, wicking away moisture and regulating body heat.

Supplements for menopause

If you're taking medication for anxiety or depression, always ensure that your GP or medical practitioner is aware of any supplements you are taking to ensure no contraindications with your current medications or health conditions.

Finally, it’s important to remember that menopause can be a time of empowerment and wonderful developments in your life. Consider and take note of any negative views that you may have and try to embrace your new state of being.

Jeneve Clarke LLB LPC GCILEx DipNT MBANT CNHC

Registered Nutritional Therapist. https://www.naturesphysiciannutrition.com/

*This article includes data based on a UK survey conducted by DR.VEGAN^{^®}. All customer survey findings reflect our own efforts and have not been independently verified or influenced by any external organisations or third-party entities.

Want to hear more? Sign up to our email newsletter to get exclusive offers and news: