Nourishing Your Mood in Perimenopause:

So, let’s chat about perimenopause, shall we?

Perimenopause –

Perimenopause is a natural phase of life that brings significant hormonal shifts, impacting not just physical health but also emotional well-being. Fluctuating levels of estrogen and progesterone during this time can contribute to mood swings, irritability, anxiety, and even depression for some women. However, incorporating nutrient-rich foods into your diet may support your mood and alleviate some of these symptoms.

The effect of perimenopause on mood –

The hormonal changes experienced during perimenopause can disrupt the delicate balance of neurotransmitters in the brain, including serotonin and dopamine, which play crucial roles in regulating mood. Low levels of these neurotransmitters are associated with feelings of sadness, anxiety, and stress. Additionally, hormonal fluctuations can also affect the body’s stress response system, leading to increased cortisol levels and further exacerbating mood disturbances.

What should you be eating?

Great question!

Omega-3 Fatty Acids:

Omega-3s are essential fats shown to support brain health and mood regulation. Foods rich in omega-3s can help reduce inflammation in the brain and support the production of neurotransmitters involved in mood regulation. These foods include:

• salmon
• trout
• walnuts
• chia seeds
• hemp seeds

B Vitamins:

B vitamins, including B6, B9 (folate), and B12, are vital for synthesising neurotransmitters like serotonin and dopamine. Low levels of B vitamins have been linked to depression and other mood disorders. To support mood stability, incorporate foods rich in B vitamins such as:

• leafy greens
• legumes
• whole grains
• lean meats

Magnesium:

Magnesium plays a key role in regulating neurotransmitter function and has been shown to calm the nervous system. Foods rich in magnesium can help promote relaxation and stress reduction. The following are excellent sources of magnesium:

• spinach
• avocado
• almonds
• quinoa

Diet & mood –

Prioritising nutrient-rich foods containing nutrients such as omega-3 fatty acids, B vitamins, and magnesium can nourish your body and support your emotional well-being during perimenopause. Remember, small dietary changes can significantly affect how you feel during this transitional phase.