Depressive disorder is common and, among other factors, involves a depressed mood or loss of pleasure or interest in activities for long periods of time.

Who is affected?

Women are subject to mood changes throughout their hormonal life, but depression is different and can affect all aspects of life, including relationships with family, friends and all those around you.

Depression can happen to anyone. People who have lived through abuse, severe losses or other stressful events are more likely to develop depression.

Women are 1.5 times more likely to have depression than men and also are more likely than men to have anxiety. This can lead to constantly thinking about their problems, which can increase the risk for depression.

Puberty marks the beginning of that difference, but hormonal changes aren’t the only reason. Other health issues, genes, and stressful personal circumstances can also lead to higher numbers of depression in women.

Symptoms and patterns

During a depressive episode, a person experiences a depressed mood (feeling sad, irritable, empty). They may feel a loss of pleasure or interest in activities.

A depressive episode is different from regular mood fluctuations. They last most of the day, nearly every day, for at least two weeks.

Other symptoms are also present, which may include:

• poor concentration
• feelings of excessive guilt or low self-worth
• hopelessness about the future
• thoughts about dying or suicide
• disrupted sleep
• changes in appetite or weight
• feeling very tired or low in energy.

Depression can cause difficulties in all aspects of life and can be categorised as mild, moderate, or severe depending on the number and severity of symptoms, as well as the impact on the individual’s functioning.

Contributing factors

Depression results from a complex interaction of social, psychological, and biological factors. People who have gone through adverse life events (unemployment, bereavement, traumatic events) are more likely to develop depression.

Depression can, in turn, lead to more stress and dysfunction and worsen the  life situation and the depression itself.

It is also important to remember that stress itself will increase any hormonal symptoms, which when severe can impact on mood swings and depression.

Depression is closely related to and affected by physical health. Many of the factors that influence depression, such as physical inactivity or harmful use of alcohol, are also known risk factors for diseases such as cardiovascular disease, cancer, diabetes and respiratory diseases.

It is important to know what your risk factors may be and these are some of the most common.

Family history

Studies on identical twins hint that genetics may be a factor for depression in women. If you have a family history of depression, you’re more likely to be affected.

But remember that you can get it if no one in your family has it and there are also some gene mutations, or changes, linked to depression that have only been found in women.

Hormone levels

Hormone balance is vital throughout life, not just for the obvious related symptoms but because many milestones in a woman’s life cause changes in oestrogen and progesterone levels which can raise depression risk.

They include:

Puberty. Women become more likely than men to get depression as early as age 11. It’s often one of the symptoms of the severe form of premenstrual syndrome PMDD (premenstrual dysphoric disorder).

Pregnancy. Hormonal changes during pregnancy raise your chances of depression during pregnancy (prenatal) and depression that begins after your baby is born (postpartum). Miscarriage can also trigger depression.

Menopause. Perimenopause and menopause itself are times of higher risk because of the way your hormones rise and fall.

Symptoms like extreme hot flushes and night sweats can lead to a first experience of depression. If not your first time, then it’s more likely to happen again as you move toward menopause.

Stress

Women often face more stressful life challenges because of also having to take care of many family responsibilities. These may include caring for ageing parents as well as children.

Single mothers with young children may also have a high rate of depression.

Low-grade, daily stress that wears on you over time could trigger depression and having a negative outlook about menopause and ageing can be a risk factor too.

Health concerns

Life-threatening events like a stroke, heart attack or cancer can trigger depression as can ongoing pain. The risk is even greater if your health already isn’t that good or you don’t get enough exercise.

Women are more likely than men to have anxiety annd also more likely to constantly think about their problems. Both can up your depression risk or worsen existing depression.

Anxiety can also increase your risk for depression coming back, especially in midlife. Eating disorders like bulimia and anorexia are also depression risk factors.

What can help

In addition to hormone balance, medication and talk therapy to talk to someone you trust about your feelings, what is vital is good self-care.

It can play an important role in managing symptoms of depression and promoting overall well-being.

It is important to try to keep doing activities you used to enjoy, stay connected to friends and family, stick to regular eating and sleeping habits as much as possible, avoid or cut down on alcohol and don’t use illicit drugs, which can make depression worse.

Extra benefit can also come from adding these to your regular routine.

Exercise because physical activity is known to boost mood and ease depression symptoms, but getting  a lot of exercise is extra important for women.

One study that followed women for 10 years found that higher levels of activity went hand-in-hand with lower levels of depression symptoms over that time.

Yoga is both a physical and mental boost as research shows that it can help manage both depression and anxiety.

Mindfulness is a mind-body technique that shows you how to change the way you think. You work on disconnecting from your thoughts so you don’t analyse, react to, or replay them in your head over and over.

One study of older women who were all on an antidepressants found that those who also had meditation or mindfulness sessions two times a week had fewer depression symptoms.

Treatment options 

There are effective treatments for depression which include psychological treatment and medication if necessary.

Antidepressant medications include selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine but are not needed for mild depression.

Always discuss with your doctor any potential side effects and whether that is right for you.

Psychological treatments can teach new ways of thinking, coping or relating to others. They may include talk therapy with counsellors or other therapists.

This can be face to face or online and can be accessed through self-help manuals, websites and apps.

Effective treatments for depression include:

• behavioural activation
• cognitive behavioural therapy
• interpersonal psychotherapy
• problem-solving therapy.

Helpful information

It is not widely realised that hormone balance plays an important role – not just because hormonal symptoms affect your sleep and mood, but because having the right levels of progesterone and oestrogen can help with mood swings and depression.

Diet is also important as when depressed we turn to comfort factors like sweets, chocolate, cake and alcohol – all of which can make things worse, particularly sugar.

Not convinced? This article by a leading nutrition expert will tell you exactly why your diet and supplement intake is so important.

6 Simple Steps To Help Depression Naturally