HWHR Managing Mind and Mood Symptoms

HWHR - Managing mind and Mood SymptomsMind and Mood symptoms can be debilitating for many women transitioning through menopause. Symptoms that may range from brain fog and low mood to anxiety and depression for some females. In this episode we give a snapshot introduction to the potential reasons and risk factors for these symptoms and outline some nutritional strategies a mid-life female runner may wish to introduce to help manage or alleviate them. If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery CallBook your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle. Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HEREBook for 18:00 GMT, 13:00 ET, 10:00 PT HEREWe love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! SHOW NOTES(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 cyclesLate 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 haveMindset – a woman’s expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of lifeExercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterpartsHistory 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 wellbeingBetter self-imageBetter self-confidenceLess 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 balanceLow fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens...