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 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.

Making lasting changes:

Sometimes it can be hard to know how to make achievable goals when it comes to food, or how to make goals that keep you on track. Working one on one with myself or Katie allows us to support you through this and provide individualised prescriptive advice to support your overall health, working on identifying and treating the causes of your symptoms. We also help you to implement bite sized, achievable changes that are realistic and fit in with your lifestyle. To learn more about how we can help you one on one, book a free discovery call here.

We also offer talks & webinars on a range of topics. I will be delivering a free talk on Cognitive Care: Empowering you from perimenopause and beyond at 9:30am on 23rd April 2024 at our Women’s Health Clinic in Croydon. Seats are limited so book here if you’re interested.

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This blog does not provide individualised health advise. The information mentioned in this blog is educational in nature and is here to help you make informed decisions regarding your health. It is essential that you work with your healthcare practitioners to assess what is right for you.

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