SHOW NOTES

HWHR: Managing Mind and Mood Symptom

(03:11)

Exploring the recognised cause of mind and mood symptoms as a female transitions through Menopause with an emphasis on the two phases of perimenopause:

Early Phase – one or more missed menstrual cycles OR a persistent difference of 7 days (or more) in length of consecutive cycles

Late Phase – menstrual irregularity progresses to longer periods of amenorrhea and more dramatic fluctuations in sex hormones

(08:25)

Discussing key risk factors that may help explain why some women are more susceptible to mind and mood symptoms as they transition through menopause including:

Psychosocial Resources – how well an individual copes with life events generally plus what social support an individual may have

Mindset – a woman’s expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of life

Exercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterparts

History of anxiety/depression – a previous history of these conditions may lead to an increased likelihood of them occurring during perimenopause

(16:54)

Considering the impact of mind and mood symptoms on a mid-life female runner with a focus on the positive outcomes from “running through menopause” including:

• Better emotional wellbeing
• Better self-image
• Better self-confidence
• Less anger/irritability

BUT…it is important to recognise that long-distance or intensive running may impact on mood negatively as a result of an exercise-induced stress response affecting hormone balance

(23:57)

Looking at the potential nutritional factors that may be implicated in the development or exacerbation of mind and mood symptoms as a woman transitions through mid-life including:

An overconsumption of refined carbohydrate rich foods and sugars – these foods are well known to lead to a disruption in hormone balance ranging from insulin to cortisol, both of which influence sex hormone balance

Low fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens (chemical compounds that mimic oestrogen)

Low intake of fruit and vegetables – therefore low intake of phytonutrients, which are known to be cell protective

(26:34)

Outlining some dietary and nutritional habits to consider to support positive mental health and hormone balance including:

Phytoestrogenic foods – phytoestrogens being compounds found naturally in many plant-based foods with their chemical structure and effects being very similar to that of oestrogen, albeit their effects are weaker

Fennel and passionfruit – both thought to help reduce anxiety

Pre and probiotic foods – important for the absorption of phytoestrogenic compounds