Depression is one of the leading causes of disease related disability in women and they are nearly twice as likely as men to suffer from an episode of depression. The prevalence has been reported to be particularly high during the menopause transition. 

Women with a history of anxiety and depression report worse quality of life during their mid-years. 

My guest today is Dr Charlotte Marriot is a Consultant NHS Psychiatrist, a Certified Lifestyle Medicine Physician and a nature-based coach. She likes to inspire and empower people to make small changes to their lifestyles to improve their physical and mental health and well-being. She is the ideal expert for today's topic on depression and anxiety. 

 

Topic #1  What is anxiety and how does it differ to depression? 

  • Anxiety and depression can go hand in hand
  • Different types of anxiety
  • Depression - pervasive low mood and biological symptoms from mild to severe

                                          
Topic #2 Risk of depression and anxiety in mid-life 

  • The sandwich years and responsibility 

  • Women's mental load 

  • Importance of self-care 

  • Managing inflammation through diet and exercise, limiting alcohol 

  • The benefits of exercise for symptoms of depression 

  • 11mins of walking a day can be protective for our health 

Topic #3 Prevention and management 

  • In the UK first point of contact is GP to access primary care support 

  • Private psychologists and therapists can be accessed from British Psychological Association of regulated professionals 

  • Accident & Emergency or Crisis Centres or Third Sector such as MIND will help in an emergency. 

 

Topic #4 Menopause 

  • Depression presents differently in menopause 

  • The two can be confounded but they are not one and the same thing 

  • Importance of monitoring symptoms and communicating them to a health care professional 

 
Take home messages 

  • Eating a healthy diet for example following the Mediterranean dietary pattern 

  • Maintaining physical activity, move a little bit every day in a way that makes you feel good 

  • Getting outside into nature everyday 

Notes: 

NB: this information does not replace personalised advice from a Health Care Professional. Please see the lifestyle psychiatrist website for information on Charlotte's work  Health, Mental - The Lifestyle Psychiatrist - Worcester, England

Eating a varied diet that is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats, is a good way of eating and not just for mental health.

We discussed the Mediterranean dietary pattern  https://www.heartuk.org.uk/healthy-diets/the-mediterranean-diet 

Further Resources: 

•Lifestyle Psychiatry, Edited by Douglas L. Noordsy, M.D (2019)
•Exercise-Based Interventions for Mental Illness, Physical Activity as Part of Clinical Treatment, Edited by Brendon Stubbs and Simon Rosenbaum (2018)
•Brain Changer: How Diet Can Save Your Mental Health – cutting-edge science from the expert, Professor Felice Jacka (2019)
•The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection, Anderson, Dinan & Cryan (2019)
•The Inflamed Mind: A Radical New Approach to Depression, Edward Bullmore (2019)
•Breath: The New Science of a Lost Art, James Nestor (2020)
•Losing Eden: Why Our Minds Need the Wild, Lucy Jones (2020)
•One Simple Thing: A New Look at the Science of Yoga and How it Can Transform Your Life, Eddie Stern (2020)

 

Help

British Psychological Association https://www.bps.org.uk/ 

Samaritans https://www.samaritans.org/

 

 

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