Uplift Your Spirits - Menopause Yoga

For my next monthly Menopause Yoga Class I am focusing on managing mental health issues. To book your place click here https://www.getcalmer.com/well-woman-yoga

I have found some brilliant information from the Royal College of Nursing on menopause and mental health.

“Mental health and menopause

Mid-life is a time of transition and stressful life events from divorce to a second career, combined with physical changes can result in feeling overwhelmed. A number of studies have identified that menopause significantly impacts mood and mental health, including higher stress levels and depression.

Anxiety and panic attacks are also reported during menopause with hormonal changes and physical symptoms such as sleeplessness, affecting biological functioning - especially for women with Bipolar illness. Women with schizophrenia may be at increased risk of an episode as their production of oestrogen decreases, and some antipsychotic medications like Sulpiride and Risperidone may cause periods to stop which can be mis-diagnosed as menopause.

It is important to encourage women to talk about mental wellbeing and encourage them to seek the right support and help.

Anxiety, depression and sleep

Anxiety, depression and sleep are interlinked as anxiety and depression can trigger sleep problems and sleeplessness can make anxiety and depression worse.

Lack of sleep can affect mental wellbeing, cognitive function and cardiac health. Sleep disturbances are common throughout the peri-menopause, menopause and post-menopause. Theses can include: difficulty getting to sleep; difficulty staying asleep; poor quality sleep; waking early; and fatigue during the day. Night sweats can make sleep uncomfortable and can cause regular waking.

Sleep disturbances can be caused by lack of oestrogen, causing
hot flushes and sweats. Mood can also be affected and anxiety can lead to difficulty getting to sleep and early morning wakening.
Other consequences of oestrogen decline such as bladder problems and joint aches and pains can also cause sleep disturbance. Progesterone decline at menopause may also contribute to sleep disturbances as it can be sleep inducing and can have calming relaxing effects – the lack of this can contribute to anxiety and restless agitation. Melatonin is another important hormone for sleep and this decreases with ages, it is also influenced by oestrogen and progesterone levels.

Treatments for poor sleep include: adequate exercise (not before bed), healthy diet and managing stress. Maintaining a regular bedtime and trying not to nap in the day can also help. Cognitive behavioural therapy can reduce menopausal symptoms such as low mood, anxiety and sleep disturbance. HRT can improve sleep particularly for women who are having hot flushes and sweats, and these are affecting sleep.

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Menopause is not a high risk for mental health issues; it is a time of psychological stress. For example, depression is more common in women than men resulting from hormonal changes such as:

• pre-menstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD)

• post-natal depression

• around the menopause. It seems to be worse in the few years

  before periods stop.

  Women who have a history of reproductive depression are more susceptible around the menopause and it is important to note that oestrogens are good for treating these women. Sadness, low mood and mood swings can also occur during the menopause but are distinct from depression, which is a diagnosable condition.

  It is normal to feel emotional about physical changes like getting older, the impact of poor sleep and the loss of fertility, role changes like children leaving home, looking after ageing parents or other relatives, or facing the loss of parents. Menopause can signal a time to take stock of life and focus on the next stage.

  Emotions related to life course are different to clinical symptoms of depression, which may include:

• low mood lasting 2 weeks • or more

• feeling hopeless or flat •

• feeling tired

• changes in appetite (comfort •

  eating or loosing appetite)

• worthlessness

changed or troubles sleep patterns
feelings of dread, unease or agitation

trouble concentrating or making decisions.

Women should be encouraged to seek help and if a woman has thoughts of harming herself seek help straight away.”

https://www.rcn.org.uk/professional-development/publications/pub-007813