stress management – JRM Nurse Consultants

October 10 2025

Hormones, Mood, and Suicide: What Women Need to Know

Midlife is a period of profound change for women, and it’s also a time when mental health challenges can increase. Research shows that women aged 45–64 have some of the highest suicide rates among females. This period often coincides with menopause, a time of major hormonal changes that can affect mood, energy, and overall well-being.

Understanding the connection between hormones, mood, and suicide risk is essential for women, their families, and healthcare providers.

Hormonal Changes and Mental Health

During perimenopause and menopause, levels of estrogen and progesterone shift dramatically. These hormones not only affect reproductive health—they also influence brain chemicals like serotonin and dopamine, which help regulate mood, motivation, and calm.

When estrogen and progesterone drop, women may experience:

Anxiety and irritability
Persistent sadness or low mood
Brain fog or memory difficulties
Sleep disturbances and fatigue

These changes can increase vulnerability to depression and, in severe cases, thoughts of suicide or self-harm.

What the Research Shows

Several recent studies highlight the connection between menopause, hormonal changes, and increased risk of suicide:

Age at Menopause and Suicide Risk
A 2024 study of over 1.3 million postmenopausal women found that women who went through menopause at younger ages—especially before 40—had a significantly higher risk of suicide. (Frontiers in Psychiatry, DOI: 10.3389/fpsyt.2024.1442991)
Menopause and Suicide: A Review
A 2025 review of 19 studies reported that most women experience an increased risk of suicidal thoughts or feelings during menopause, especially during perimenopause. Hormonal changes, existing mental health conditions, physical symptoms, and limited social support were key factors. (ResearchGate, DOI: 10.13140/RG.2.2.39635.97155)
Midlife Women at Risk
Another 2025 study emphasized that women in midlife, particularly during perimenopause, are at an elevated risk for suicidal thoughts due to hormonal fluctuations affecting mental health. (SAGE Journals, DOI: 10.1177/17455057251338941)

Risk Factors to Watch For

Hormonal Changes: Drops in estrogen and progesterone can affect mood.
Existing Mental Health Conditions: Depression or anxiety may worsen.
Physical Symptoms: Hot flashes, sleep problems, and fatigue can add stress.
Social Isolation: Feeling alone or lacking support can increase risk.
Life Stressors: Work, caregiving, or relationship challenges.

How Women Can Protect Their Mental Health

Even if insurance doesn’t cover it, investing in your health is essential. Strategies include:

Hormone Support: Discuss options with a healthcare provider, including hormone therapy if appropriate.
Functional Medicine: Labs and lifestyle strategies to address underlying imbalances.
Mental Health Care: Therapy or counseling for emotional support.
Healthy Habits: Regular exercise, balanced nutrition, stress management, and good sleep routines.
Social Support: Maintain strong friendships and support networks.

When to Seek Help

If you experience persistent sadness, anxiety, sleep problems, or thoughts of self-harm, seek professional help immediately.

In the U.S., you can contact the National Suicide Prevention Lifeline at 988, available 24/7 for free, confidential support.

Conclusion

Menopause is a natural phase of life, but it comes with real mental health challenges. Hormonal changes, combined with life stressors, can increase the risk of depression and suicidal thoughts in women aged 45–64.

Awareness, early intervention, and supportive care—through conventional or functional medicine—can make a profound difference. Women deserve to feel seen, supported, and empowered to take charge of their mental and emotional health during midlife.

Take Action Today:

Track your mood, sleep, and energy.
Discuss hormonal and mental health concerns with your healthcare provider.
Consider functional medicine strategies to address root causes of imbalance.

Your health, your mood, and your life are worth the investment.

Want to Learn More?

If you’re a woman navigating midlife and want personalized guidance to support your hormones, mood, and overall well-being, I’m here to help.

Schedule a functional medicine discovery call or reach out to me directly to discuss how we can create a plan tailored to your unique needs.

Email: rosie@jrmnurseconsultants.com
Phone: 407-760-1662
Website: https://jrmnurseconsultants.com

You don’t have to navigate midlife changes alone—let’s take this journey together.

October 10 2025

The Latest Advice on Staying Mentally Sharp: Strategies for Nurses and Patients

Staying mentally sharp is more than remembering details or staying focused at work — it’s about maintaining clarity, confidence, and the ability to navigate daily life with energy and presence. For nurses, healthcare professionals, and patients alike, brain health plays a vital role in overall well-being. Fortunately, several evidence-based strategies can make a meaningful difference in keeping the mind resilient and strong.

Quality sleep is one of the most important foundations for cognitive function. Consistent, restful sleep enhances memory, focus, and emotional balance. Even small improvements — such as setting a regular bedtime, reducing screen time before bed, and creating a calm, dark sleep environment — can noticeably boost mental clarity and performance. Over time, quality sleep builds the foundation for sharper thinking and greater emotional stability.

Physical activity also supports brain health in powerful ways. Movement increases blood flow to the brain, enhances neuroplasticity, and sharpens thinking. Whether it’s a short walk during a break, gentle stretching, or a light workout, daily movement keeps both body and mind active. Staying active not only improves concentration but also reduces the risk of cognitive decline as we age.

Nutrition plays a crucial role in cognitive wellness. Diets rich in omega-3 fatty acids, antioxidants, and fiber — like those found in fish, colorful vegetables, berries, and nuts — support neuron function and stabilize energy levels. The foods we choose can either fuel our brains or contribute to fatigue and mental fog. Consistent, nutrient-dense meals help sustain focus and energy throughout the day, promoting long-term brain health.

Keeping the mind challenged helps preserve cognitive function. Activities like reading, learning new skills, solving puzzles, or engaging in creative hobbies strengthen neural connections and improve focus over time. Mental stimulation keeps the brain adaptable and sharp at any age. Exploring something new, even in small ways, gives the brain the exercise it needs to stay alert.

Managing stress is equally important. Chronic stress can affect memory, decision-making, and overall brain health. Simple mindfulness practices — such as deep breathing, brief meditations, or spending time outdoors — can calm the nervous system and improve focus. Social connections also play a key role, as regular interactions with family, friends, and colleagues foster both mental stimulation and emotional well-being. Together, these habits help create balance and resilience.

Patient Perspective:
Cognitive health depends on consistency, not perfection. Small, daily actions like moving your body, sleeping well, and staying socially connected can make a lasting difference in how you think and feel each day.

Nursing Perspective:
Nurses can lead by example — modeling healthy habits, encouraging patients to rest and move regularly, and promoting mindfulness in care settings. Integrating simple brain-health strategies into patient education empowers individuals to take an active role in their own wellness.

Tip to Try This Week:
Pick one small habit to support your brain — such as going to bed 30 minutes earlier or taking a short walk on your lunch break — and commit to it for seven days. Small steps lead to sustainable mental sharpness over time.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

August 08 2025

5 Signs Your Hormones Might Be Holding You Back

By Dr. Rosie Moore, DNP, RN, LNC, LEHP, BC-FMP

Hormones play a powerful role in every aspect of your health — from your energy and mood to weight, sleep, and overall well-being. When they’re out of balance, it can feel like an invisible barrier holding you back from living your best life.

If you’ve been struggling but can’t quite put your finger on why, your hormones might be the missing piece.

Here are 5 signs your hormones could be holding you back:

1. Unexplained Fatigue
No matter how much you sleep, you feel drained and sluggish. Hormonal imbalances — especially thyroid, adrenal, or sex hormones — can disrupt your energy levels.

2. Mood Swings and Anxiety
Irritability, anxiety, or feeling “off” emotionally can be linked to fluctuating or low hormone levels. These shifts affect brain chemistry and stress response.

3. Weight Struggles Despite Diet and Exercise
If your weight won’t budge or you’re gaining weight unexpectedly, hormones like insulin, cortisol, and estrogen could be sabotaging your efforts.

4. Sleep Difficulties
Trouble falling asleep or staying asleep? Hormones regulate your circadian rhythm and melatonin production. Imbalances may be disrupting your rest.

5. Irregular or Painful Menstrual Cycles
Skipped periods, heavy bleeding, or severe cramps often signal underlying hormone issues like estrogen dominance or progesterone deficiency.

Why It Matters
Ignoring these signs can lead to worsening symptoms and increased risk for chronic conditions. The good news? Hormone imbalances can be addressed safely and effectively with the right support.

How I Can Help
As a functional medicine nurse consultant with expertise in hormone health and stress management, I partner with women to identify root causes and develop personalized plans for hormone balance, improved energy, mood, and overall wellness.

If these signs sound familiar, don’t wait. You deserve to feel like yourself again.

Let’s Talk
Schedule a discovery call today and take the first step toward reclaiming your health and vitality.

Visit jrmnurseconsultants.com to learn more.

Years of experience in Work Comp, Case Management, Disease Management, Utilization Review and Prior Authorization.

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