Frequently Asked Questions About Menopause and Depression

Are menopause and depression related? If you’re looking for support for women’s issues from a Christian perspective, we can help. Learn more about the frequently asked questions about menopause and depression below.

What is menopause?

Menopause is a normal and inevitable part of the aging process. It marks the end of your reproductive years and is the time of life when you stop ovulating, your ovaries’ production of estrogen and progesterone declines or comes to an end, and you can no longer get pregnant. You officially reach menopause when you have gone 12 consecutive months without a menstrual period.

What is early menopause?

Early menopause, also known as early ovarian failure, is when your ovaries stop producing hormones and your menstrual periods end before the age of 40. Sometimes it happens for no known cause, but more commonly it occurs when your ovaries are surgically removed, or they have been damaged by disease or medical treatment such as chemotherapy.

What is perimenopause?

Perimenopause, also known as the menopause transition, is a transitional phase that precedes natural menopause. It usually begins in your early 40s, can last several years, and is characterized by fluctuating hormone levels and irregular menstrual cycles that start to taper off as your ovaries prepare to end their reproductive years.

What is the difference between perimenopause and early menopause?

Perimenopause is the hormonal transition period that precedes menopause. It can last anywhere from a few months to several years, and is characterized by fluctuating, gradually declining levels of estrogen and progesterone; irregular periods; and symptoms such as hot flashes, night sweats, and sleep disturbances.

Early menopause, on the other hand, is menopause that happens prematurely before the age of forty. It refers to the specific moment in time when your ovaries stop functioning, you have gone twelve consecutive months without a menstrual period, and fertility has come to a permanent end (unlike perimenopause, during which you can still get pregnant).

What are the symptoms of menopause?

What bodily changes (other than hormonal ones) occur during menopause?

During the menopausal transition period (perimenopause), your body begins to use energy differently and to change the distribution of fat. This may cause your body to seem different, you may gain weight more easily, and your skin may become thinner and drier.

Additionally, the significant drop in estrogen levels can disrupt your bones’ natural remodeling process, causing changes in their density and accelerating bone loss, as well as leaving you more vulnerable to heart disease and stroke.

Does menopause have different phases?

Yes. The term menopause, itself, refers to a single moment in time (following 12 consecutive months without a menstrual period or spotting) that signals the permanent end of ovulation and fertility. It is part of a broader process, known as the menopause experience, that can last for several years, and that consists of the following three phases.

Perimenopause Most of the time when people talk about menopause, they are actually referring to perimenopause, which is the transition period preceding it. It is where the gradual shift from fertile to infertile years begins.

Your ovaries start to decrease their production of estrogen and progesterone, menstrual periods start to become irregular, and you may experience symptoms such as hot flashes, night sweats, mood swings, and insomnia as your body tries to adapt to the unpredictable changes and fluctuations in hormone levels.

Perimenopause can last for several years, and you can still become pregnant during this phase. It does not end until you have been period-free for twelve consecutive months and have stopped menstruating altogether.

Menopause Menopause is the actual day that marks twelve consecutive months without a menstrual period, and when you can receive a definitive diagnosis. Your ovaries have stopped releasing eggs, and you can no longer become pregnant. The average American woman typically reaches menopause at fifty-two years of age.

Post-menopause Post-menopause begins immediately after menopause and lasts for the rest of your life. Many premenopausal symptoms, such as hot flashes and night sweats, may start to fade as fluctuating hormones settle down, but lower estrogen levels can increase the risk for medical conditions such as osteoporosis and cardiovascular disease.

Does menopause cause depression?

There has been some controversy around the topic of whether menopause causes depression or whether menopause and depression may occur at the same time without menopause being the direct cause of it. Findings of a comprehensive review of twenty-two selected studies that focused on the psychological consequences of menopause suggest that although menopause can increase the risk of depression, other factors can as well.

Women may be more vulnerable to feeling low and experiencing minor mood problems during perimenopause when their hormones start fluctuating and become unstable, but it is unusual for a woman to become clinically depressed for the first time during this stage of life.
Most women who suffer from depression during menopause typically have a history of experiencing it in the past.

For those who don’t, depression during menopause is more likely to be caused by psychological factors such as thoughts and fears about aging and no longer being able to bear children, or coinciding midlife stressors such as difficult life events, the death of a spouse, health issues, financial concerns, an empty nest, or lack of social support.

How can I prevent depression during and post menopause?

Know what to expect Educate yourself about what to expect leading up to menopause when your menstrual cycles are going to stop. It’s not just going to happen suddenly. Some symptoms start during the perimenopause phase, such as hot flashes and insomnia, that can last for years. Your metabolism might dip, and there may be changes in where your body stores fat.

Reading about the experiences of other people can help you understand what you are feeling, be able to differentiate between perimenopause symptoms and the stress of other midlife challenges, become aware that it can last a long time, and remind you that you are not alone.

Learn how to avoid triggers Managing vasomotor symptoms and sleep disturbances by learning how to recognize and avoid triggers as much as possible can reduce the risk of developing depressive symptoms. Hot flashes, for instance, can be aggravated by caffeine, smoking, alcohol, spicy foods, and stress.

Adjust your outlook Remind yourself that menopause is a natural part of life and embrace the positive changes that lie ahead, such as freedom from periods, pregnancy concerns, and the emotional fluctuations of the menstrual cycle, as well as a chance to focus on personal growth and the pursuit of new interests.

Give your body image a boost Focus on things you like about yourself rather than what you see as flaws. When critical thoughts come up, counter them with positive ones.

Stay physically active Exercise acts as a natural antidepressant by releasing feel-good hormones such as endorphins and serotonin, which have been found to boost mood, energy, sleep quality, and overall well-being, as well as reduce stress.

Prioritize sleep Symptoms such as hot flashes and night sweats can disrupt your sleep and cause you to feel fatigued, as well as aggravate symptoms of anxiety and depression. Things that can help improve your sleep include establishing a consistent bedtime routine, creating a relaxing sleep environment, going to bed and getting up at the same time every day, having a daily exercise routine, practicing relaxation techniques, and avoiding caffeine and alcohol.

Eat well and stay hydrated Eat a well-balanced, nutritious diet rich in brain-boosting foods such as lean protein, healthy fats (such as the omega-3s found in salmon, flaxseeds, and walnuts), fruits, veggies, and leafy greens, while limiting sugar, caffeine, alcohol, and processed foods.

Practice relaxation techniques Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness exercises promote calmness and reduce stress.

If you have questions about this article on menopause and depression, or need more help than it could provide, please give us a call today.