Written by Vera Coetsee, Health and Nutrition Coach
25 September 2023
During menopause, the body goes through hormonal changes, particularly a decrease in estrogen levels, leading to various physical and emotional symptoms. It is essential to address mental health concerns during menopause as this transitional phase can often bring about emotional and psychological challenges. The fluctuating hormone levels can contribute to mood swings, irritability, anxiety, and depression. Symptoms such as hot flashes, night sweats, sleep disturbances, and physical discomfort can also impact a woman’s mental health during menopause. These physical symptoms can lead to fatigue, decreased energy levels, and a general feeling of being overwhelmed, which can further impact emotional well-being.
Taking care of mental health during menopause is essential for overall well-being and quality of life. By addressing emotional and psychological challenges, women can navigate this transitional phase with greater resilience and find strategies to manage the various symptoms that may arise. It is essential to prioritise self-care, maintain a healthy lifestyle, and reach out to healthcare professionals or support groups for guidance and assistance.
Here are some tips to manage mood swings with nutrition during menopause:
- Eat a balanced diet: Make sure to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. This will provide your body with the necessary nutrients to support mood stability.
- Increase omega-3 fatty acids: Omega-3 fatty acids have been shown to have mood-stabilising effects. Include foods rich in omega-3s such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds in your diet.
- Limit caffeine and alcohol: Both caffeine and alcohol can worsen mood swings and disrupt sleep. Limit your intake of these substances to help manage your mood.
- Stay hydrated: Dehydration can contribute to mood swings and fatigue. Drink plenty of water throughout the day to stay properly hydrated.
- Eat regular meals: Skipping meals or going long periods without eating can lead to drops in blood sugar levels, which can negatively impact mood. Aim to eat regular meals and snacks to maintain stable blood sugar levels.
- Practice portion control: Overeating can lead to feelings of guilt and regret, which can worsen mood swings. Practice portion control to maintain a healthy weight and promote a positive relationship with food.
- Seek professional help: If your mood swings are severe or interfering with your daily life, it’s important to seek professional help. Our functional medicine doctor and counsellors can provide personalised guidance and support.
Remember that managing mood swings during menopause is a holistic process, and nutrition is just one aspect. Incorporate stress management techniques, regular exercise, and sufficient sleep into your routine for comprehensive support. If you need support with your mental health during menopause, make an appointment at our clinic here.
Sources:
Lynch J. Nutrition during the menopause: clinical considerations. Br J Nurs. 2021 Dec 9;30(22):1308-1309. doi: 10.12968/bjon.2021.30.22.1308. PMID: 34889682. https://pubmed.ncbi.nlm.nih.gov/34889682/
Short M. Menopause, mood and management. Climacteric. 2003 Aug;6 Suppl 2:33-6. PMID: 14669842. https://pubmed.ncbi.nlm.nih.gov/14669842/