Tackling Low Mood During Menopause
During peri-menopause and menopause, it’s common to feel low, as if you’re lacking motivation or you’ve lost your “mojo”.
Menopause can feel like a rollercoaster ride. The hormonal changes that come with it can lead to low mood, among other symptoms. It's a time when many people feel out of sorts, emotionally and physically.
The thing is, your diet can play a crucial role in balancing those mood swings and improving your overall well-being.
Approaching Mood with Plant-Based Nutrition
In this post, I explore the advantages that a plant-based diet offer to help improve mood during the transition into and during menopause.
The Power of Plant-Based Nutrition
When going plant-based, most people feel an almost instant change in their health. It’s a feeling of lightness, some comment, or clean feeling. It’s safe to say that plant-based nutrition, especially whole food (WFPB), often feels like a game-changer for most people. If you’re following a well-laid-out WFPB nutrition plan, your diet will be packed with vitamins, minerals, and antioxidants that support brain health and stabilize mood.
For the purpose of this blog post, let’s dive into how a plant-based diet can help you navigate the challenging symptoms of menopause.
Plants & Hormonal Harmony through Phytoestrogens
Phytoestrogens are naturally occurring compounds in plants that, when consumed, have estrogenic effects in the body. I’m oversimplifying this. As their role is more important in the binding to estrogen receptors (they prefer beta-estrogen receptors, while the body’s natural estrogen can bind to either alpha or beta) In a nutshell: you won’t get bigger breasts by enjoying tofu.
During menopause, estrogen levels drop, leading to mood swings and other less-comfortable symptoms. Including phytoestrogens in your diet can help to regulate hormone levels and potentially improve mood. Foods rich in phytoestrogens include flaxseeds, soybeans, tofu, tempeh, and some whole grains. However, phytoestrogens are found in a wide variety of plant foods including those in Figure 1.
Figure 1.
Foods containing phytoestrogens
Insight
“While the verdict is still out whether consuming a diet high in phytoestrogens can improve mood swings, it is certain that there are improvements in hot flashes which can minimize irritability and improve sleep.”
Omega-3 Fatty Acids: Mood Stabilizers
Omega-3 fatty acids are PUFAs (polyunstaturated fatty acids) and essential for brain health. They reduce inflammation and promote neurotransmitter function, which is crucial for mood regulation. While fish is a well-known source, plant-based options include chia seeds, flaxseeds, walnuts, and algae oil.
There are 3 forms of Omega-3 fatty acids: ALA, DHA, EPA. Plant sources are generally the most common (and essential) form, ALA, which is converted in the body to the bioactive forms, EPA, and subsequently DHA.
We often hear that getting enough EPA and DHA is critical, and you can acheive this by consuming a plant-based diet and supplementing with a vegan algal Omega-3 oil.
However, it’s important to note that ensuring you’re eating ample omega-3 rich foods will help with this conversion and when the omega-6:omega-3 ratio in your diet is over the desired ratio (n6 : n3 = 4 : 1; or consume 4g of omega-6 for every to 1g of omega-3).
On the note of menopause, women and those assigned female at birth are able to convert 21% of ALA to EPA and 9% to DHA, while men can convert only 8% of ALA to EPA and just 0-4% to DHA. This is speculated to be due to an estrogenic effect on the body. So as estrogen drops, one would conclude that during peri-, post- and menopause, so woudl this ALA>EPA>DHA conversion. However one-quarter of the way through the 21st century, we’re just beginning to look at the menopausal brain and body! But I digress.
Plant-based omega-3 fatty acids go straight to the source and if you’re not into eating algal oil directly from the ocean, message me for a supplement recommendation appointment.
Insight
“People experiencing menopause who supplemented their diet with omega-3 fatty acids experienced significant improvements in anxiety symptoms and improved cognition.”
Magnesium: The Relaxation Mineral
Magnesium, known for its calming effects on the nervous system, helps reduce anxiety and promote better sleep, both of which are essential for a stable mood. Leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium.
There are other benefits of magnesium during peri- and post-menopause including constipation relief, muscle relaxation, and anxiety. Low levels of magnesium have been associated with depression in recent studies.
You can read more on this relaxation mineral and all of its benefits here: What your Energy Levels are Trying to Tell You
Magnesium sources: edamame, pumpkin seeds, chia seeds, almonds, soy milk, potato (baked with skin), dark leafy greens, legumes.
Insight
“Adequate magnesium intake is associated with lower risks of depression and anxiety, which can be particularly beneficial during menopause.”
B Vitamins: Brain Boosters
B vitamins, particularly B6 and B12, are vital for brain health and energy levels. They play a role in the production of neurotransmitters like serotonin, which regulates mood. Fortified cereals, nutritional yeast, and plant-based milk are great sources of B vitamins. So are beans, avocados, spinach, tofu, brown rice, mushrooms, and asparagus.
In a recent insight, I share why vegans and non-vegans should consider their intake of vitamin B12: The Ultimate Guide to Vitamin B12
Sources of vitamin B12: nutritional yeast (fortified), vegan spreads, tempeh, supplements, fortified plant milks, fortified vegan yogurts, fortified cereals, meat alternatives.
If you are considering a vitamin B12 supplement, I share which type of B12 supplement might suit you best to get your recommended daily allowance. However, this is not considered to be advice, you should always consult with a health professional before starting or changing your supplement regimen.
Insight
“Adequate levels of B vitamins are linked to improved mood and reduced symptoms of depression in menopausal people.”
Antioxidant-Rich Foods: Protecting the Brain
Oxidative stress can negatively impact brain function and mood. Antioxidants neutralize free radicals, reducing oxidative stress and inflammation, delaying cellular aging. Fruits like berries, citrus, and vegetables like spinach and kale are packed with antioxidants.
But it doesn’t end there. Sweet potatoes, blackberries, goji berries, artichokes, cinnamon, oregano, rosemary, nuts and seeds (walnuts, Brazil nuts - but stick with 2/day), whole grains (oats, lentils).
Check out this insightful post for more on antioxidants and their benefits: Antioxidants: The Real Superfoods
Insight
“A diet rich in antioxidants is associated with a lower risk of depression and anxiety, emphasizing the importance of these nutrients during menopause.”
Gut-Brain Connection
Your gut health is directly linked to your mood, and we’ve all felt rotten with a bloated belly or a stomach ache. A healthy gut microbiome can produce serotonin and other feel-good neurotransmiters to help regulate your mood.
Keep your microbiome happy by ensuring you’re eating enough fibre. Fibre-rich plant foods like fruits, vegetables, whole grains, legumes, and nuts and seeds promote a healthy gut flora.
Diversity and fibre in a plant-based diet are the easiest and most effective ‘prescriptions’ for good overall health.
Insight
“A diet high in fibre positively affects the gut microbiome and is associated with improved mood and reduced anxiety.”
Working out & hydrating
Lastly, we overlook things in life we know we need to look after. Hydration is one. Water is essential for life, and improves mood. Ensure you are drinking plenty of water and enjoy hydrating foods such as watermelon, cucumber, and oranges in your diet.
And, while we’re on the topic of lifestyle, exercise complements a healthy diet by boosting endorphins, which naturally improve mood. Pair your plant-based diet with regular physical activity for the best results.
Aim for 150 minutes of exercise a week, including 70 minutes of strength/resistance training. And if you’re young enough, lift more weights and use the cardio equipment less so. Your post-menopausal body will thank you! Maintaining tone and muscle is incredibly difficult post-menopause, so gain mass early in life. Strong over skinny.
Conclusion
Navigating menopause doesn't have to be daunting. A plant-based diet rich in phytoestrogens, omega-3 fatty acids, magnesium, B vitamins, and antioxidants can significantly improve mood and overall well-being.
Among so many other things that you can do to improve your overall health, especially during menopause, is looking after your self-worth and how you perceive yourself. In my new program, BLOOM, we explore this and look after your confidence. A key part in all wellness strategies. So, why not sign up today!
Remember, it’s about finding what works best for you and making sustainable changes. So, why not take baby steps and give it a try and see how you feel? Your body and mind will thank you!
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