European Mental Health Awareness Week, taking place from 13th – 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 feeling 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 everyday. 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 wellbeing 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 wellbeing, too.
- Connect!
It can feel impossible to find time to meet family or friends, but it’s key to reduce 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.
For more information, or to interview Dr. Doireann, please contact jennie@valerieroe.com, or valerie@valerieroe.com
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Dr Doireann O’Leary, MB BCh BAO MICGP, is a GP in Cork City. She graduated with an honours degree in Medicine from University College Cork in 2011 and is passionate about women’s health and general practice. Dr. Doireann is a LARC (long-acting reversible contraception) provider and registered cervical smear taker. She is also a lecturer at the University College Cork School of Medicine.
Dr. Doireann contributes regularly to the media with regular slots on The Last Word on Today FM and The Today Show on RTÉ One. She loves to share her passion for health and wellbeing through her social media channels and her informative podcast, Dr Doireann’s Podcast, where she discusses health, wellbeing, and lifestyle with other healthcare professionals, delving deep into specific areas to share important messages on health.
About European Mental Health Awareness Week: 13th – 19th May 2024
The European Mental Health Week is a pan-European initiative that aims to raise awareness about the importance of mental health in our everyday lives. Set up and run by Europe’s largest independent mental health NGO Mental Health Europe, the fifth edition of the European Mental Health Awareness Week will take place from 13th to 19th of May 2024.
This week-long online action is a chance for everyone to exchange about all aspects of mental health, share personal stories of coping with difficulties in times of crisis and in general, and highlight the need for action.
For more information, visit https://www.mentalhealtheurope.org