Perimenopausal anxiety, irritability and depression
Most women who enter perimenopause expect hot flashes, night sweats, and the occasional mood swing. But, many are surprised when they begin to experience significant changes in mood (sometimes diagnosed as anxiety or depression), often many years before the onset of menopause. As I've written about here, the perimenopausal years can be full of unexpected changes due to fluctuating levels of the hormones estrogen and progesterone.
Getting to the root
The peri-menopausal years are usually characterized by falling levels of progesterone (that can fluctuate month-to-month) and normal levels of estrogen. This "hormonal picture" is the most common culprit for mood changes, especially around ovulation or in the days leading up to your period. Some women also notice that they may experience hot flashes and night sweats just before a period. So, while most of us associate menopause with lower estrogen levels, it’s not the main player in perimenopause
Restoring Balance
1. Take charge of stress levels.
An increased demand for the stress hormone cortisol can lead to a drop in progesterone levels, making symptoms such as insomnia and anxiety worse. As you can see in the image below, cortisol and progesterone share a similar pathway. Changes in these hormones are often at the root of perimenopausal symptoms. I often use a combination of vitamins, nutraceuticals and herbal medicines to support the stress response. Adaptogenic herbs like Ashwaganda and Rhodiola are two of my favourites.
2. Get enough sleep. Lack of sleep increases cortisol, which in turn can make it more difficult to fall and stay asleep. And, as we all know, we can't feel our best if we're tired! Sleep onset and sleep maintenance insomnia can occur due to changes in hormones and are often the starting point in treatment. I can help you set up a sleep routine that encourages restful sleep.
3. Enjoy healthy fats. Don't fear fats! Many fats, especially saturated fats and cholesterol are necessary for the production of all steroid hormones including estrogen, progesterone and testosterone. Enjoy a variety of health fats from a variety of plant and animal sources.
And, if that doesn't help see a Naturopathic Doctor who can help you choose the best herbal medicines based on your symptoms. Many herbs have hormonal actions, or can support hormonal pathways but work best when they’re tailored to your specific set of symptoms.