Surprising Depression Triggers As You Age

Menopause and changing hormone levels and balance impact not just your physical, but your emotional and mental health as well.

Depression is a serious condition that can affect concentration and decision-making abilities, and ‘brain fog’ is a common experience.

If you find yourself feeling sad or not like yourself as you go through middle age and beyond, you are not alone.

Nearly 20% of women in the UK have depression, and women ages 40 to 59 have the highest rate of depression of any group based on age and gender.

Whatever their age groups it seems women are more at risk and have higher rates of depression than men.

Midlife misery?

About a million people around the world experience midlife depression and this feeling usually peaks around age 40 for women and 50 for men, but it often improves in the 50s.

Here are some common triggers you can come across.

Peri/menopause 

Hormone shifts, hot flushes, and life changes related to perimenopause and menopause can make your mood drop.

If you have trouble sleeping, a history of depression, or PMS, mood swings or depression may get worse during this changing period.

These symptoms can also be linked to hormone imbalance so do check that you are having enough and well-balanced levels of progesterone and oestrogen to help with perimenopause symptoms.

Options: For mild depression, try self-calming skills such as yoga or deep breathing. Do things that make you feel better, such as exercise or going out with friends, or find a creative activity.

For more serious, long-lasting symptoms of depression speak to your doctor or a therapist about what help may be available through therapy, counselling or medication if needed.

Overload 

Caught between the needs of children, aging parents, marriage, and your job? Feeling sad, useless, and guilty?

Women tend to carry more of the “sandwich generation” stresses – and up to half become depressed because of it.

Options: Make sure you are caring for yourself as well as for everyone else. Exercise, get enough rest, eat healthy, see friends, and get help if you need it.

Poor sleep 

Trouble sleeping and other rest disturbances are common as we enter menopause and as we age, and they can be closely linked to depression.

Trouble sleeping can be a sign that you are depressed, and if you have trouble sleeping but are not depressed, you are at higher risk of having mood changes.

Blocked airway sleep issues and restless legs syndrome have also been linked to depression.

Options: Learn good sleep habits, such as regular bedtime hours because that is a key part of sleep.

Unfortunately, menopause sleep is often broken by night sweats and hot flushes as well as bladder issues.

Progesterone is a natural relaxant that can help with sleep, but if symptoms are severe then a combination cream that also has oestrogen can be more effective.

Exercise regularly and limit or avoid caffeine, alcohol, or nicotine, which can all disrupt sleep.

Changes in sex drive 

Many women notice changes during menopause, which can be caused by stress, tiredness, or emotional issues.

Check your progesterone levels, as it affects sex drive in women. If you also experience vaginal dryness, a mix of bioidentical oestrogen and progesterone might help. However, if there’s atrophy, you will need a separate oestrogen cream.

Options: If stress and emotional issues are causing lower libido and sex drive, consider getting support through professional counselling and help from friends and family.

Thyroid disorders 

Depression can be one sign of a slow or sometimes fast thyroid. And if you are older, it may be the only sign and is certainly common at the time of menopause.

In the case of a fast thyroid, it could be joined by heart flutters, shaking, or tiredness. A slow thyroid can cause constipation or tiredness, but this very treatable problem is often mistaken for bowel or nervous system conditions in older people.

Options: Check with your doctor as a simple blood test can show if you have a thyroid condition. Progesterone helps healthy thyroid function so check your levels of that too.

Achy joints 

Living with a condition that causes long-term pain, like rheumatoid arthritis or osteoarthritis, makes it more likely for you to experience depression.

Those living with chronic pain are three times more likely to have depression or an anxiety disorder. Also, depression can make pain feel worse.

Options: Things like exercise, healthy eating, and meditation can help.

If the pain or depression does not improve, check if your hormone levels are balanced. A mix of progesterone and oestrogen can help, but if the problem continues, talk to a doctor or therapist for advice.

Senior moments

Feeling hazy and forgetful? Brain fog is typical sign during menopause due to shifts in hormone levels, but it could be depression or dementia, a condition defined by memory loss.

Options: If you do not know what is causing your symptoms, see your doctor. They can arrange a simple test to determine what may be happening for you.

Low Vitamin B12 

If you’re feeling lethargic or depressed, too little vitamin B12 may be to blame.

If you’re older, you’re more at risk for the B12 blues because you may not have enough stomach acid to release B12 from food.

Options: Ask your doctor to measure levels of B12 in your blood. If it’s low, talk to your doctor about diet, and look for suitable supplements to see what might be right for you.

Diabetes

If you are on diabetes medicine do you feel too tired to check your blood sugar regularly? Are changing blood sugar levels making you feel out of control?

Depression is a common and dangerous health problem linked to many long-term conditions, including diabetes. It also may stop you from taking good care of your health.

Options: Depression is serious and always needs attention, but often the signs aren’t obvious.Talk to your doctor if your depression does not improve. Counselling, medicine, and better diabetes control can help you manage both conditions.

Health conditions 

Any chronic or serious condition – such as Parkinson’s disease or a stroke – can lead to depression.

A stroke can also affect the areas of the brain that control mood.

Options: Be realistic but positive. Learn how to cope with the physical effects of your illness. Don’t let them get in the way of taking care of yourself and getting on with your life as best as you are able.

Heart problems 

It is normal to feel low after a diagnosis of heart disease or having a heart attack or heart surgery.

But many people with heart disease go on to experience deep, long-term sadness and that can worsen heart health.

Options: A healthy diet and sleep, light exercise, relaxation methods, and joining a support group can help you get through the low moods more easily.

If sadness lasts, then seek help and low mood can be helped by progesterone as it also supports heart health.

It’s common to feel depressed after a diagnosis of heart disease or having a heart attack or cardiac surgery.

But many people with heart disease go on to experience severe, long-term depression and that can worsen heart health.

Options: A healthy diet and sleep, mild exercise, relaxation techniques, and joining a support group can help you get through the blues.

If depression lasts seek help and low mood can be helped by progesterone as it also supports heart health.

Medication issues 

Could the drugs you take for high blood pressure or other health problems also be bringing you down?

Some blood pressure medicines, as well as certain antibiotics, antiarrhythmics, acne products and steroids among other drugs, may be associated with depression or other mood changes.

Options: Be sure to ask your doctor or pharmacist if any new medications you may be taking could be linked with changes in mood. If it is, you may be able to switch to another drug.

Drinking 

About 1 in 4 people who drink heavily have major depression. Some may start drinking more because of stressful events, such as retirement or a death in the family.

Yet alcohol problems are often mistaken for other age-related issues.

Options: A combination of medications can treat both alcohol dependence and depression. Individual or group therapy can also help deal with issues that may trigger drinking.

Empty nest and retirement

If a child has left home, an “empty nest” can make you feel low. Going through menopause or retirement at the same time may make it harder.

Options: Try to see it as an opportunity and the more occupied you are, the happier you are likely to be. Learn new skills, take classes, get exercise.

Find something new to interest you and reconnect with your partner, other family members, and friends.

You can now pursue hobbies and interests you didn’t have time for before, but it is important that you give yourself time to adjust.

If your mood doesn’t lift in a few months, try counselling or talk to your doctor about overall health issues that might also be affecting you such as increased stress levels.

Loneliness 

This can occur at any age, but certainly can worsen as we age and friends, work and other support networks may be dropping away.

Social support can help prevent or ease depression so don’t keep it to yourself, isolation can only worsen the condition.

If friends or family are no longer close to you physically, then use the available technology to stay in touch via zoom, Internet or FaceTime calls. Those who stay connected with friends and family are known to have less depression.

Options: Maintain ties with close friends and family members. Explore Internet technology that can give you virtual face-time with distant friends, it’s easier than you think, and many libraries run free internet classes.

There are many organisations to help support you with this including Mind, the Silver Line and Reengage UK which is a charity focused on reducing loneliness in later life.

It’s normal to grieve after losing a loved one, but grief can grow into depression. Memory problems, confusion, and social withdrawal can be symptoms of depression at such a time.

Both grief and depression raise the risk for heart-related deaths.

Options: Let yourself grieve and express your feelings to friends, in a support group, or to a grief counsellor.

Depression boosters

You certainly can always seek help, but first why not look at how you can best help yourself.

Here are three simple ways to do that.

1. Pets help to keep your mood up, it helps to have good emotional and social support. But who says social support needs to be human?

Studies show that pets can help people have less depression and loneliness and more confidence and happiness.

Pets are friends with other benefits, too. Walking a dog, for example, is good exercise and a great way to meet people.

2. Laughter can relax muscles, reduce stress, and ease pain. Research suggests that a good sense of humour can make depression less severe.

For humour when you need it, create a collection of funny books, cartoons, and movies.

3. – Volunteering has many bonuses as helping others can help you forget your own problems. It feels good at any age, but it may have special benefits for older people.

It can give your life a new sense of meaning and satisfaction. Find a cause that has special importance to you and get involved from helping a charity to joining a group that cleans litter or an environmental task group in your area.

Helpful information

There are many reasons for low mood and depression from physical causes such as pain, thyroid, sleep issues and poor health due to lack of sleep and stress.

One factor for many women is certainly poor hormone balance so make sure you have the right levels you need.

If stress and worry are behind your moods, then this article calls on the experience of leading nutritionist Patrick Holford and has suggestions that can also be helpful.

https://blog.wellsprings-health.com/how-to-lift-your-spirits-and-balance-your-mood/