Mason Integrative Psychiatry, PLLC

06/07/2026

04/15/2026

⭐️Strength Training in Menopause: A Missing Piece in Mental Health Care

As a psychiatric prescriber, I often see women in midlife who feel like their bodies and minds have suddenly shifted. Sleep becomes disrupted, anxiety increases, mood feels less stable, and energy declines. While medication—including hormone therapy—can be an important part of treatment, it’s not the whole picture.

One of the most underutilized, evidence-based tools we can incorporate into care during menopause is strength training.

Why It Matters for Mental Health

The hormonal changes of menopause—particularly declining estrogen—impact neurotransmitters like serotonin and dopamine. This can contribute to symptoms of depression, anxiety, irritability, and cognitive fog. At the same time, the body loses muscle mass, bone density, and metabolic efficiency.

Strength training directly supports both brain and body:

⭐️Improves mood and reduces anxiety - through neurochemical and stress-regulation effects
⭐️Enhances sleep quality - a common challenge in menopause
⭐️Supports cognitive function - including focus and memory
⭐️Builds physical resilience - which often translates into emotional resilience

Integrating Strength Training Into Treatment

When I prescribe for menopausal symptoms—whether antidepressants, sleep aids, or hormone therapy—I also discuss lifestyle interventions as part of a comprehensive plan. Strength training is a cornerstone of that conversation.

This doesn’t require an intense or intimidating routine. Even 2–3 sessions per week using bodyweight or light resistance can lead to meaningful improvements in both physical and mental health.

Framing strength training as a mental health intervention - not just fitness, often helps patients engage more consistently.

A More Complete Approach to Care

Medication can stabilize symptoms, but sustainable well-being often requires a broader strategy. Strength training addresses both the neurobiological and physical changes of menopause—making it a powerful adjunct to psychiatric care.

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If you’re navigating menopause or looking for a more integrative approach to treatment, I offer care that combines thoughtful prescribing with practical, evidence-based lifestyle support.

03/31/2026

Not all hormone replacement therapy (HRT) is the same—and timing matters.

Current evidence shows that for most healthy women, starting HRT before age 60 or within 10 years of menopause onset is considered safe and effective. This “timing window” is associated with the most benefit and lowest risk profile.

Risks and benefits also vary based on the type, dose, and route. For example, transdermal estrogen (patches, gels) may carry lower clot risk than oral forms, and micronized progesterone appears to have a more favorable safety profile than some synthetic progestins.

HRT is not one-size-fits-all. The goal is the lowest effective dose, individualized to your symptoms, health history, and preferences—with regular reassessment.

Beyond improving hot flashes, sleep, and mood, HRT may also support long-term health—helping preserve bone density, reduce fracture risk, and potentially offer cardiovascular and cognitive benefits when started in the appropriate window.

Menopause is a significant neuroendocrine transition, not just something to “push through.” Thoughtful, evidence-based care can improve both quality of life and future health.

03/25/2026

For years, hormone replacement therapy (HRT) was widely avoided after early interpretations of the Women’s Health Initiative (WHI) raised concerns about risks like breast cancer and heart disease.

We now have more than two decades of follow-up data—and the guidance has evolved. Current evidence shows that for healthy women under age 60 or within 10 years of menopause onset, HRT is a safe and highly effective treatment for symptoms like hot flashes, night sweats, sleep disruption, and mood changes. It also supports bone health and may offer cardiovascular benefits when started early.

Organizations like The North American Menopause Society (NAMS) and ACOG recommend an individualized approach, recognizing that risks and benefits depend on timing, dose, and formulation.

If you’ve been told HRT isn’t safe, it may be time to revisit the conversation with updated, evidence-based, personalized care.

03/21/2026

Welcome to Mason Integrative Psychiatry.

I’m Dawn Mason, a Psychiatric Mental Health Nurse Practitioner providing evidence-based care for ADHD, depression, anxiety, trauma, and mood disorders. I also offer care for perimenopause and menopause, including hormone therapy when appropriate.

Telehealth appointments available across Washington.

Visit my website to learn more or request an appointment.