Mood Swings and tips to cope

Podcast Episode 16 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I’m going to talk about mood swings.

Around 40% of women have mood symptoms during menopause that are similar to premenstrual syndrome. Women describe irritability, low energy, difficulty concentrating, tearfulness, and moodiness. However, unlike Premenstrual Symptoms, menopausal mood swings are unpredictable and may occur at any time without a reason or pattern.

Menopause also hits us at a time when we are dealing with a lot of life pressures. You might juggle young or older children leaving for college or university, depending on your situation. You might be struggling with the loss of loved ones, going through separations and divorces, maintaining relationships with partners and friends, demanding jobs, making ends meet, or looking after ageing parents. Even exciting times like career progression or re-inventing yourself are stressful! Menopause also comes when we start noticing changes in our skin and how we look; in a way, it is a time when we begin to feel mortal and possibly think about ageing and a bit more about the future. These things might be happening all at once, and it’s normal to feel like we’re being pulled in every direction while we try to do our best, which sometimes doesn’t feel enough!

There is evidence linking hormonal swings to both anxiety and depression, Most women report various levels of anxiety symptoms, that in some cases, affect daily life. Symptoms include muscle tension, nausea or sweating.

Symptoms of depression include crying a lot, feeling hopeless or worthless, feeling numb, losing interest in activities and personal care, and isolating yourself.

If you are feeling this way, although there is a chance that your feelings could be related to menopause, please do not just assume it is; speak to someone. There are a lot of other causes for both anxiety and depression, especially if you’ve struggled with these symptoms throughout your life.

Here are some Coping strategies to help you with mood swings

1. Awareness and acknowledging your feelings is important and is the first step towards empowering yourself to take action.

2. Stop feeling guilty! Be kind to yourself! This is not your fault—stop apologising. Use this energy to do something positive for you. It’s okay to look after yourself!

3. Seek help and support from people you can open yourself up to, such as family members or good friends. I would like to give a shout out to my friends; to me, you are the sisters I never had.

4. Self-refer to talking therapies, which can be accessed for free on the NHS in the UK. Go and speak to your doctors; they can also refer you to other services in your area.

5. Self-care is not a luxury - it is a necessity. Time spent looking after ourselves means the body and mind have time to recalibrate. Self-care can be going for a run, walk, or bath. Sitting silently for a few minutes, maybe listening to a relaxing podcast or music, also counts. Vary these activities, and schedule them into your routine. They are as important as going to a food shop or doing other chores!

6. Eat food that actually nourishes both your brain and body. If your appetite is not the best at the moment, try to look at food as if it were medication.

7. I heard someone describe motivation as non-existent because motivation is most often not there when you actually need it. Make little changes, a step at a time, and set yourself up for success. Trying to do too much too soon can put too much pressure on you.

8. Last but not least, medication. The use of Antidepressants during menopause has been demonised over the past few years. I do believe that medication is there to use it when it is needed. Find a doctor you can talk to, one you can sit down with and make a plan. Depending on the severity of your mood swings and mental well-being symptoms, you might want to try HRT first and then review how you feel in a few weeks’ time, or you might opt to try antidepressants or have both HRT and antidepressants together. Remember, what works for others might not be right for you because you are unique. If what works for your friend does not work for you, you are not a failure - you are biologically different from anyone else. If you choose to try medication, whatever it is - please be aware that the other things we mentioned, like nutrition and self-care, will still be a very important part of your mental well-being plan.

Useful links:

NHS talking therapies for anxiety and depression

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Menopause and Strokes

Podcast Episode 14 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today's podcast aims to understand strokes and how they relate to menopause so that we empower ourselves to make informed decisions about our health.

Strokes can be a daunting topic because of the devastating consequences they can have, but it's so essential to discuss this topic, as the first step for women to reduce their stroke risk is awareness, like Knowing the signs and symptoms of a stroke. These may include sudden numbness or weakness in the face, arm, or leg, especially on one side of the body. Other warning signs can be sudden confusion, trouble speaking, difficulty understanding speech, or sudden severe headaches.

There are two types of strokes: ischaemic and haemorrhagic strokes.

Ischaemic strokes occur when a blood vessel supplying the brain is blocked, typically by a blood clot. Risk factors for an ischemic stroke include ageing, hypertension, diabetes, obesity, high cholesterol, smoking, chronic kidney disease, cardiovascular diseases, and going through early menopause before the age of 40.

Hormonal changes during menopause can affect a woman's cardiovascular system. In the ten years after menopause, the risk of stroke roughly doubles. Estrogen plays a protective role in maintaining blood vessel health, so when it starts being lost during menopause, the risk of developing blood clots is increased, which increases the risk of strokes.

Haemorrhagic strokes result from a ruptured blood vessel, leading to bleeding in the brain. These strokes are much less common than ischaemic strokes but can be more severe. Hormonal changes during menopause may weaken blood vessel walls, making them more susceptible to rupture. High blood pressure, which sometimes increases during menopause, is also a significant risk factor for haemorrhagic strokes.

A lot has been said in the past about HRT causing blood clots. Studies have shown that HRT tablets can increase the risk of an ischaemic stroke by a small margin, but we now have recent studies that show this is entirely avoided by using patches or gels. In general, if you have a history of a clot, diabetes, migraine or liver disease, you can still safely take HRT in the form of patches or gel.

If a woman on oral HRT is healthy and at low risk for clots, studies have also shown that the added effect of HRT is tiny. We want to reassure you that HRT is much safer than some people realize. If you are unsure of the proper treatment, discuss it with your doctor or menopause health practitioner.

Women in menopause need to prioritize their cardiovascular health. Regular exercise, a balanced diet, and a healthy weight are crucial for stroke prevention. Managing stress and keeping blood pressure in check is also very important. Consulting with healthcare professionals to monitor and address specific risk factors is a proactive step in taking control and safeguarding your future health.

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Three Hormones Lost in Menopause

Podcast Episode 12 transcript.

Listen on: Apple, Spotify, Website

Today, I’m talking about the three main sex hormones that, for most women, work harmoniously together during their Premenopause phase: oestrogen, progesterone, and testosterone. During perimenopause, the levels of these hormones start fluctuating erratically and eventually decline, leading to a range of symptoms.

Premenopausal women mainly produce oestrogen in the ovaries but also in other sites like kidneys, fat cells, skin, and the brain. Oestrogen tells the body when to start and stop processes affecting reproductive and sexual characteristics.

During puberty, a rise in oestrogen leads to the development of secondary sex characteristics like developing breasts and changing body fat distribution or what is known as developing curves.

During the menstrual cycle, oestrogen plays a role in ovulation to encourage the ovaries to release an egg and start to thicken the lining of the uterus, called endometrium, to prepare it for an eventual pregnancy. Oestrogen also helps make intercourse more comfortable, keeping the vaginal walls elastic and lubricated.

With menopause, oestrogen levels drop, eventually stopping ovulation, and symptoms like vaginal dryness, mood changes and hot flushes.

Diminishing oestrogen impacts the rest of the body, too. It leads to increased blood pressure, cholesterol, and blood sugar levels, reduced bone and muscle mass, and collagen production in the skin. It also negatively impacts brain function, including your ability to focus.

Progesterone is another hormone produced during ovulation. Its primary role is to prepare a woman’s body for pregnancy. If fertilisation doesn’t occur, progesterone levels decrease, leading to a menstrual period.

If fertilisation occurs, the body will continue to make large quantities of progesterone for the duration of the pregnancy.

During perimenopause, as hormones fluctuate, low progesterone levels can cause heavier menstrual bleeds. Decreasing progesterone also causes vaginal dryness.

The third hormone is testosterone. In men, testosterone is mainly produced in the testes. In women, it’s produced in various body parts like the ovaries, kidneys, fat, and skin cells. Women’s bodies make around 20 times less testosterone than men.

Progesterone and oestrogen drop dramatically during perimenopause, but testosterone levels decrease gradually from the age of 20 and are halved by the time women reach 40. Decreasing testosterone contributes to low libido and changes in cognitive function and mood while also increasing the risk of osteoporosis.

I will discuss replacement options for all these hormones in future episodes. In the meantime, I hope this episode has helped you understand how these three hormones function and affect the body when their levels decrease.

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