Mental health and menopause.

Research tells us that around 60% of us will experience anxiety during our menopause transition. 4 years’ of research within our LIMINAL community would indicate that the real figures are significantly higher. And that, for many of us, the first sign that our hormones are starting to fluctuate.

Further analysis of our symptom tracking data, which so many of you share with us every week, has highlighted the presence of cluster symptoms relating to our hormone pathways. So, when anxiety hits we will often see reports of increased difficulty with sleep and cognitive function too.

Yet, despite the very real link between mental health and menopause, few of us are aware of it. Independent research Think Tank, Gen M revealed just 15% of us associated anxiety with this lifestage in 2021. And, 3 years’ on, despite increased conversation and media coverage, that stat has only nudged up to 27% with big discrepancies across socioeconomic groups and cultures.

Our early 40s can be a perfect storm for life pressures. Labelled ‘The Sandwich Generation’ by the media, due to the colliding pressures of ageing parents, career opportunity, growing children, increased cost of living, women carry much of the worry burden in any partner dynamic.

It can be hard to decouple the impact of what is happening on the outside from what is happening biochemically.

This was certainly true for me. Anxiety and imposter syndrome had a very real impact on my health and my world. I experienced months of worry, fed by late night searches on ‘Dr Google’ for answers. Because I ‘pushed on through’, my symptoms grew. And over time, it made my world smaller.

Our lack of awareness is sadly often mirrored in medical practice as well. Research shows ⅓ of us will be mistakenly offered antidepressants rather than HRT / MHT.

If this all sounds familiar to you, it’s important you book time with your doctor. Tell them about your other menopause symptoms so they can evaluate how you feel within the landscape of your hormone transition, which is key.

Then, with their support as a foundation layer, here are 3 science-backed inventions that may help:

1. Cognitive Behavioural Therapy (CBT): There is a strong body of research supporting its efficacy, specifically during our menopause transition. A tool for hot flashes as well as anxiety, CBT can be accessed via a trained therapist, but there is also a programme born out of research by the Medical Team at Kings College London that you can follow independently too. LEARN MORE.

2. Emotional Freedom Technique (tapping): There is a growing body of research looking at the potential of tapping. And last month’s Masterclass with the incredible Donna Grant gave us all a little insight into the origins, science and application of the practice. Working with a specialist like Donna to specifically address anxiety can be very helpful. But you can also explore the practice via apps like the Tapping Solution. LEARN MORE

3. A herbal hero to manage anxiety: The adaptogen Ashwagandha has shown exciting promise in trials exploring our stress response. Studies point to its ability to modulate cortisol production, reduce anxiety, improve cognitive function and also enhance sleep quality too. Exciting research with women in menopause has pointed to its potential to reduce hot flashes and improve quality of life too. As you will know, not all supplements are created equal. You can find the best researched extract of Ashwagandha, Ashwagandha KSM66®, blended synergistically for optimal impact in our foundational powder Meno-Boost and our cluster symptom capsules Mood-Food.

Finally - never underestimate the power of community and conversation. In this time of life, we need to hear each other’s stories, we need to be with each other too. Seek out your tribe. Seek out time with us. But never feel you have to make this journey to Part 2 alone.