The Connection Between Gender & Mental Health
May is Women’s Health & Mental Health Awareness Month!
Gender roles have a profound impact on not only physical but mental and emotional health. Women’s health is complex, often influenced not only by biological differences but also social, emotional and environmental factors. As hormones fluctuate throughout our day, week, month and life, women face many changes in energy, mood, sleep, weight, memory, and overall well-being. While these shifts are normal, they can feel overwhelming or unmanageable.
Women are disproportionately affected by conditions like depression, anxiety and chronic stress. Women’s mental health is deeply intertwined with societal expectations, including balancing multiple responsibilities such as work, family and societal norms. This leads to unique pressures not historically experienced by men to the same extent and can result in physical symptoms.
The Physical & Mental Health Feedback Loop
According to the World Health Organization (WHO), depression is the leading cause of disease burden for women worldwide. Women are nearly twice as likely as men to be diagnosed with depression, a disparity often attributed to hormonal changes (e.g., menstruation, pregnancy, postpartum, and menopause), greater exposure to violence and discrimination, and societal expectations around caregiving and emotional labor [1].
Chronic health issues such as polycystic ovarian syndrome (PCOS), thyroid disorders, and autoimmune conditions like lupus are also more common in women and are linked with increased rates of mental health concerns [2].
These overlapping conditions often create a feedback loop where physical illness exacerbates emotional distress, and vice versa. To understand our body’s needs, I strongly believe we need to look at a whole person’s well-being and how mental health can present as physical stressors.
Understanding this feedback loop is the first step in breaking the cycle and improving our overall well-being and outlook. With the right tools and support, you can break free, empowering you to lead a healthier and more fulfilling life.
That’s where Lifestyle Medicine comes in!
Six Strategies to Navigate Women's Mental Health
Women continue to face unique challenges when it comes to getting effective healthcare and mental health support. Here are six strategies that can have a significant impact on women’s mental health and physical well-being. These strategies, based on Lifestyle Medicine practices, are tailored specifically for women but can be helpful for everyone!
1. Nutrition Tip: Incorporate foods with magnesium (e.g., pumpkin seeds, dark chocolate) and B-vitamins (e.g., whole grains, avocado) to support nervous system function and stress resilience.
Whole-food, plant-predominant diets are linked to improved mood and reduced risk of chronic disease. Diets rich in fiber, antioxidants, omega-3 fatty acids, and phytoestrogens can help regulate hormones, reduce inflammation, and stabilize mood [3]. Foods like leafy greens, berries, flaxseeds, walnuts, and legumes support both brain and hormonal health.
2. Movement Tip: Activities like yoga and strength training also promote body confidence and reduce symptoms of PMS and perimenopause.
Regular movement has been shown to alleviate symptoms of depression and anxiety. For women, engaging in at least 150 minutes of moderate-intensity exercise per week can improve mood, balance hormones, and enhance sleep quality [4].
3. Sleep Tip: Aim for 7–9 hours of sleep per night and create a calming bedtime routine. Avoid blue light exposure from screens at least an hour before sleep.
Women are more likely than men to experience insomnia, especially during menstruation, pregnancy, and menopause. Poor sleep is a major contributor to mental health issues like anxiety and depression.
4. Stress Management Tip: Apps like Headspace or Insight Timer can guide daily meditation practices that fit even the busiest schedules.
Mind-body practices like mindfulness, meditation, breathing exercises, and journaling have been shown to reduce cortisol levels and improve emotional regulation [5].
5. Social Tip: Make time for regular check-ins with loved ones. Consider joining a support group, either in person or online, for shared experiences like postpartum recovery or managing chronic illness.
Strong social ties are associated with a lower risk of depression, anxiety, and even mortality. Women in particular benefit from support networks and emotional intimacy with friends and family.
6. Elimination Tip: Replace alcohol with calming herbal teas like chamomile or passionflower, especially in the evening.
Limiting alcohol, tobacco, and recreational drug use is key for both physical and mental well-being. Alcohol, for instance, can worsen depression and disrupt hormonal balance in women.
Taking the First Step
Implementing lifestyle changes doesn’t have to be overwhelming. Start small by:
Keeping a journal to track mood and lifestyle habits.
Setting realistic goals, such as a 10-minute walk daily or a “tech-free” hour before bed.
Women’s health is deeply intertwined with mental health, and supporting both through lifestyle medicine offers a proactive, empowering approach. Rather than just treating illness, lifestyle medicine helps build resilience, self-awareness, and sustainable well-being.
By embracing simple, evidence-based changes in diet, movement, sleep, stress, connection, and substance use, women can transform their health from the inside out—nurturing not just our bodies but our minds and spirits too.
If you want to continue to build on these strategies or are not sure where to really start…Try a free, 30 minute Strategy Session with me!
We’ll take a quick assessment of your health and talk about what is your biggest health concern and causing you stress. Then we’ll discuss how lifestyle medicine may be able to help you and what is the right next step for you.
Or join me for my next upcoming free workshop below.
🙋♀️ Ready to break free from the cycle?
If you are feeling overwhelmed, tired or unsure of all the changes happening to your body as you age – let’s change that!
Join me for my free, online workshop – The PeriMenopause Pivot: Strategies for Thriving!
🚺 Learn what really defines perimenopause & menopause as well the key hormones involved.
🚺 Explore nutrition, movement, sleep and stress strategies that support hormonal balance and get action steps that you can implement right away.
This is just the beginning for you so let’s get you the right information and tools that can actually help you feel better, bring you symptom relief and take control!
🗓️ Sign up for The PeriMenopause Pivot on Saturday, June 7th at 9 AM PT or Monday, June 9th at Noon PT.
Spots are limited, so don’t wait—register today!
References
1. World Health Organization. “Depression and Other Common Mental Disorders: Global Health Estimates.” WHO, 2017.
2. National Institutes of Health. “Autoimmune Diseases in Women.” NIH Office of Research on Women’s Health, 2021.
3. Jacka, Felice N., et al. “Association of Western and traditional diets with depression and anxiety in women.” American Journal of Psychiatry, 2010.
4. Schuch, Felipe B., et al. “Physical activity and incident depression: a meta-analysis of prospective cohort studies.” American Journal of Psychiatry, 2018.
5. Goyal, Madhav, et al. “Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis.” JAMA Internal Medicine, 2014.
