The menopausal transition is a natural phase of life that marks the end of a woman’s reproductive years. While it brings about physical changes such as hot flashes and changes in menstrual patterns, it also creates a change in our sense of emotional wellbeing that can significantly impacts how we feel and function. From mood swings and irritability to anxiety and depression, navigating these emotional fluctuations can be challenging. However, one often overlooked aspect of managing menopausal symptoms is the role of nutrition. By making strategic dietary choices, women can support their emotional health and enhance their overall quality of life during this transformative stage. Let’s explore how food can serve as a powerful ally in the menopausal journey.
Balancing Hormones with Phytoestrogens: During menopause, oestrogen levels decline, leading to hormonal imbalances that can contribute to mood swings and irritability. Incorporating phytoestrogen-rich foods into your diet can help reduce these hormonal fluctuations by creating oestrogen-like effects in the body. Soy products, such as tofu, tempeh, and edamame, are rich sources of phytoestrogens known as isoflavones. Other sources include flaxseeds, sesame seeds, lentils, and chickpeas. By including these foods in your meals regularly, you can support hormone balance and alleviate emotional symptoms associated with menopause.
If you increase your flaxseeds, just be mindful about your bowel health. They are high in fibre and can encourage softer bowel movements, so increase these slowly in your eating pattern to avoid any adverse effects.
Boosting Serotonin with Complex Carbohydrates: Serotonin is a neurotransmitter that plays a key role in regulating mood, sleep, and appetite. Fluctuations in oestrogen levels during menopause can disrupt serotonin production, leading to feelings of anxiety and depression. Consuming complex carbohydrates can help boost serotonin levels by promoting the production of tryptophan, an amino acid which helps the body to create serotonin. Opt for whole grains such as oats, brown rice, quinoa, and whole wheat bread, as well as legumes, fruits, and vegetables. These nutrient-rich carbohydrates provide sustained energy and promote feelings of calmness and well-being.
Supporting Stress Response with Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that play a crucial role in brain health and emotional well-being. Research suggests that omega-3s may help reduce symptoms of depression and anxiety by supporting neurotransmitter function and regulating inflammation. Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3s, as are flaxseeds, chia seeds, walnuts, and hemp seeds. Incorporating these foods into your diet can help support your body’s stress response and promote emotional resilience during the menopausal transition.
Support relaxation with Magnesium: Magnesium is a mineral that plays a vital role in nerve function, muscle relaxation, and mood regulation. During menopause, fluctuating hormone levels can increase the risk of magnesium deficiency, which is associated with symptoms such as irritability, anxiety, and insomnia. Including magnesium-rich foods in your diet can help alleviate these symptoms and promote emotional balance. Dark leafy greens like spinach and kale, nuts and seeds, legumes, whole grains, and dark chocolate are all excellent sources of magnesium. Aim to incorporate a variety of these foods into your meals to ensure adequate magnesium intake.
Increase Antioxidant-Rich Foods: Antioxidants are compounds that help protect cells from oxidative stress and inflammation, both of which can contribute to mood disturbances and cognitive decline. Fruits and vegetables are rich sources of antioxidants, including vitamins C and E, beta-carotene, and flavonoids. Berries, citrus fruits, bell peppers, leafy greens, and cruciferous vegetables like broccoli and Brussels sprouts are particularly abundant in antioxidants. By filling your plate with a rainbow of colourful fruits and vegetables, you can nourish your body with essential nutrients that support emotional well-being and cognitive function during menopause.
As we go through the transition of menopause, we can sometimes find that our body shape can change and we are more likely to gain weight especially around the middle. For many women this can further decrease their emotional wellbeing. If this is the case, don’t go on a diet to try and lose weight. This is simply a sign that the hormone levels of your body are changing. By adding in more nourishment and increasing your nutrient level, not only will it support your emotional wellbeing but it will also encourage the body to lose weight without dieting. Did you know we run a ‘Supporting menopause through nutrition’ online 6 week course? This goes into more detail on how to support both physical and mental health during the menopause. To find out more simply visit this link [INSERT LINK THAT GOES TO THE 6 WEEK NUTRITION AND MENOPAUSE COURSE]