European Mental Health Awareness Week, taking place from 13th to 19th May this year, provides an ideal opportunity to spotlight the distinctive challenges that women face in the modern world. This is a topic close to GP and women’s health specialist Dr. Doireann O’Leary’s heart, as she so often encounters these struggles in her practice.
“It’s no secret that women, especially mothers, often find themselves at the bottom of their own priority lists while juggling numerous responsibilities, from work and childcare to household duties and caregiving” says Dr. Doireann. “This self-neglect can lead to burnout, exhaustion, and mental health struggles, including anxiety and depression.
It’s so important for women to prioritise self-care and ask for help when they need it. You can’t look after your family if you’re not looking after yourself. You can’t pour from an empty cup. Asking for help isn’t selfish.”
Furthermore, managing conditions such as premenstrual syndrome (PMS), Premenstrual Dysphoric Disorder (PDD), pregnancy, postpartum anxiety or depression, perimenopause, and menopause can intensify daily stressors, leading some women to feel overwhelmed and unable to cope.
“If you’re struggling, it’s essential to discuss how you’re feeling with your GP or practice nurse” advises Dr. Doireann. “Depending on your needs and preferences, medication for anxiety or depression, or Hormone Replacement Therapy (HRT) for perimenopause or menopause, may be recommended. Additionally, conducting blood tests to check for deficiencies in iron, thyroid function, vitamin B12, or vitamin D can provide valuable insights into your overall health, as deficiencies may mimic symptoms of depression and anxiety.”
Dr. Doireann has offered some nurturing suggestions for women’s health, advocating for small, feasible lifestyle adjustments that can truly have a positive impact. She aims to empower women to prioritise their well-being by offering practical advice, and science-backed, actionable steps that won’t add overwhelm to already busy and stressful lives.
- Practice gratitude.
Writing down what you’re grateful for is proven to aid better sleep and reduce feelings of toxic stress. - Be mindful of Sleep Hygiene.
This means measures we can take to aid better sleep. Sleep is the foundation stone of good mental wellbeing. When we’re sleep-deprived, we feel less able to cope. Good sleep hygiene measures include:- Going to bed at the same time, and waking at the same time every day. Yes, that includes the weekend!
- Keeping your bedroom dark and well-ventilated
- Avoiding bright lights or phone use close to bedtime
- Getting outdoors during the day, particularly in the morning
- Avoid stimulants like tobacco
- Avoid caffeine – tea/coffee/coke/diet coke/green tea after midday
- Avoid, or reduce, alcohol.
Speaking of sleep hygiene, it’s important to note that alcohol can disrupt the REM phase of sleep. Alcohol also tends to worsen anxiety and depression symptoms, making it advisable to steer clear of it if you’re suffering with low mood. - Move!
Movement as simple as walking releases endocannabinoids, which are calming. Exercise also supports better sleep. - Eat a varied diet to support your gut microbiome.
Our gut and brain are connected by the vagus nerve, the immune system and hormonal systems. The more varied our diet is, the better our gut health is. This, in turn, supports brain health.
Research from University College Cork shows that people who eat a varied diet rich in prebiotics like artichokes, leeks, and onions and probiotics like kefir, sauerkraut, and kombucha, have better mental well-being than people who eat more ultra-processed foods, who are more likely to experience higher rates of anxiety. Omega 3 fatty acids can support with gut and brain health and well-being, too.
- Connect!
It can feel impossible to find time to meet family or friends, but it’s key to reducing feelings of anxiety, depression, isolation, and loneliness. If you can’t manage face-to-face catch-ups, maybe try a phone catch-up, or even a text.
