Menopausal depression affects many women going through the change because of the many hormonal changes taking place in their bodies. As sex hormone levels - especially those of estrogen - plummet, it radically shifts your brain chemistry. Neurotransmitters that are essential for maintaining a positive attitude seem to dissipate, affecting mood and self-esteem. In order to rebalance your emotions and regain a sense of mental wellness, these therapies may help.
Yoga is a deep way to attain balance of the body, mind, and heart. If ever you experience obstacles to your ability to be happy, yoga is one of the best alternative therapies for depression because of its holistic sequencing. It uses deep breathing and movement to take you through a series of postures that stretch the body, lower stress levels, and increase the heart rate - inducing endorphin release.
Practitioners often feel a surge of peace, tranquility, and comfort during and after a session. This is largely due to the increase in gamma-aminobutyric acid (GABA), a neurotransmitter that induces a feeling of calmness.
Physical activity is essential for boosting mood. It can be grueling to try to convince yourself to go the gym several times a week. Instead, you can put on your favorite music and start dancing. You can do it alone in your house, join a class, or go dancing with your partner.
Not only is cardiovascular exercise thought to boost serotonin and endorphins, spending time with others raises oxytocin, which garners feelings of love and support.
Those who experience depression typically have deficiencies in several essential vitamins, including A, B vitamins, C, D, and E. Vitamins A, C, and E, which are antioxidants that tend to be low in patients of depression.
A shortage of vitamins B6, B9, and B12 may play a role in depression. B6 influences the proper production of serotonin, and B9 and B12 deficiencies can cause many symptoms of mental illness. Also, research has shown a distinct correlation between symptoms of the disorder and low vitamin D levels.
There are many herbal remedies that can help women overcome depression.
St. John's wort is one of the most highly recommended herbal therapies for depression. In Europe, for example, it is commonly prescribed to individuals with depression, especially those with seasonal affective disorder (SAD), which typically occurs during the winter months. A study has found that evening primrose can relieve depression and other psychological symptoms of menopause.1
In the face of mild to moderate depression, these alternative therapies can help relieve the symptoms and improve your quality of life. Many menopausal women also participate in professional counseling or menopause support groups to help them along the way. If you have thoughts of hurting yourself, reach out immediately to a doctor or someone your trust.
- Menopause. (2020). Impact of evening primrose oil consumption on psychological symptoms of postmenopausal women: a randomized double-blinded placebo-controlled clinical trial. Retrieved November 23, 2020 from https://journals.lww.com/menopausejournal/Abstract/2020/02000/Impact_of_evening_primrose_oil_consumption_on.11.aspx