Causes of menopause

Menopause differs based on the individual. However, it is commonly caused by these two factors: 

• Natural ageing process: Menopause is a natural stage in a woman’s life characterised by a decline in reproductive hormones, particularly oestrogen and progesterone. This hormonal change leads to the onset of menopause and its related effects. 
• Ovarian reserve depletion: The depletion of the ovarian reserve, unique to each woman, is a key contributor to menopause. As this reserve decreases, hormonal production becomes irregular, causing the hallmark symptoms of menopause. This can be engendered by surgery or therapy. 

Symptoms of menopause 

Symptoms of menopause can vary widely from person to person, making it essential to recognise that everyone’s journey through this life stage is unique. Nevertheless, several symptoms are commonly associated with menopause, including: 

• Hot flashes: Sudden and intense sensations of heat, often accompanied by sweating and a rapid heartbeat. 
• Night sweats:  Hot flashes occur during sleep, leading to disrupted and restless nights. 
• Mood swings: Emotional fluctuations that can range from irritability and anxiety to feelings of sadness or even euphoria. 
• Sleep disturbances: Difficulty falling or staying asleep, often linked to night sweats and mood swings. 
• Vaginal dryness: Reduced vaginal lubrication, which can cause discomfort during intercourse. 
• Changes in sexual desire: Fluctuations in libido, which can impact sexual relationships. 
• Bone health: A decrease in bone density, potentially leading to an increased risk of osteoporosis.

Mental health during menopause 

Menopause brings a range of symptoms that can significantly impact mental wellbeing and day-to-day life. Whether you’re personally going through this transition or supporting someone who is, understanding its potential effects on mental health is essential. Here are some common mental health conditions associated with menopause: 

• Anxiety: The physical changes associated with menopause may trigger concerns about how others perceive you, potentially affecting your mental well-being. 
• Depression: Hormonal fluctuations can lead to prolonged periods of low mood, contributing to feelings of depression. 
• Loneliness: The unique challenges of menopause may lead to feelings of isolation, making it seem like no one truly understands what you’re going through and leading to social withdrawal. 
• Stress: Coping with the various physical and emotional changes during menopause can create a sense of emotional pressure and stress. 
• Eating Disorders: Some individuals may attempt to regain control over their changing bodies by trying to manage their diet.

How to support your mental health during menopause?

Navigating mental health challenges during menopause can feel daunting and isolating. You’re not alone in your struggles; many people identified as women have experienced similar feelings, and support is available to guide you.

Here are some things you can do: 

1. Self-awareness and self-care: Recognise and understand the signs and symptoms of menopause. Self-awareness can help you manage the physical and emotional changes more effectively, whilst healthy eating, regular exercise, and adequate sleep will positively impact your energy level and mood.
2. Stress management techniques: Use techniques such as mindfulness, grounding practices, meditation, progressive muscle relaxation, or yoga. These practices can help manage stress and anxiety associated with menopause.
3. Communicate with others: Openly discuss your menopausal experience with your healthcare provider, as they can provide guidance and potential treatments to alleviate symptoms. Connect with coworkers or support groups within or outside the workplace to share experiences and coping strategies.
4. Talk to your employer: If applicable, talk with your employer or HR department about your menopausal symptoms. Share your needs and any accommodations that might help you perform your best at work.