Mood swings, anxiety and depression often accompany the menopause transition, especially if experiencing other menopausal symptoms such as hot flashes or disrupted sleep.
While various factors could play a role in mood fluctuations, it's highly probable that your shifting hormones are contributing to the issue. The good news is, the foods you choose to eat can have a significant impact on how you feel.
Get an oil change
Omega 3 fats have anti-inflammatory properties that may help regulate brain processes that are thought to be involved in the development of mood disorders such as anxiety and depression.
Unlike other types of fats, our bodies cannot make omega 3 fats, therefore we must get them from our diet. There are different forms of omega 3 fats. Alpha-linolenic acid (ALA) is present in plant-based sources like walnuts, pecans, flaxseeds, chia seeds and hemp seeds. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in oily fish.
To get enough omega 3 into your diet, aim for 2 portions of oily fish per week. This includes salmon, sardines, trout, mackerel, herring and anchovies. This can be achieved by adding anchovies into your pasta sauce, having sardines on toast or whipping up a salmon fish pie.
In addition, aim to consume 1-2 tbsp of those omega rich nuts and seeds daily. Have them as a snack, sprinkle on porridge or yoghurt, or try whizzing them into a smoothie.
The EPA and DHA forms of omega 3 are more biologically active than the plant form, ALA. Therefore, if you are plant-based or don’t eat oily fish regularly, you may want to consider a daily omega 3 supplement in the DHA and EPA form, such as a fish oil or algae-based supplement.
Magnesium
Magnesium plays a vital role in regulating various biochemical processes in the body, including those related to mood and stress in the brain.
Research has indicated that when we're stressed, we may lose more magnesium from our bodies, potentially leading to a magnesium shortage. This shortage, in turn, increases our susceptibility to stress, creating a vicious cycle where stress and low magnesium levels feed into each other.
In fact, symptoms of magnesium deficiency and stress are very similar, such as fatigue, irritability, and mild anxiety. In addition, some research has suggested a potential beneficial effect of magnesium supplementation for anxiety and stress in those who are vulnerable to these conditions.
Ensure you consume magnesium-rich foods regularly, such as nuts, seeds, leafy greens, cacao, legumes, and whole grains.
You may also want to consider a magnesium glycinate supplement, at a dose of 300 mg daily. You can also try magnesium salt baths as a great way to decrease anxiety and prepare for a good night's rest.
While various factors could play a role in mood fluctuations, it's highly probable that your shifting hormones are contributing to the issue. The good news is, the foods you choose to eat can have a significant impact on how you feel.
Get an oil change
Omega 3 fats have anti-inflammatory properties that may help regulate brain processes that are thought to be involved in the development of mood disorders such as anxiety and depression.
Unlike other types of fats, our bodies cannot make omega 3 fats, therefore we must get them from our diet. There are different forms of omega 3 fats. Alpha-linolenic acid (ALA) is present in plant-based sources like walnuts, pecans, flaxseeds, chia seeds and hemp seeds. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in oily fish.
To get enough omega 3 into your diet, aim for 2 portions of oily fish per week. This includes salmon, sardines, trout, mackerel, herring and anchovies. This can be achieved by adding anchovies into your pasta sauce, having sardines on toast or whipping up a salmon fish pie.
In addition, aim to consume 1-2 tbsp of those omega rich nuts and seeds daily. Have them as a snack, sprinkle on porridge or yoghurt, or try whizzing them into a smoothie.
The EPA and DHA forms of omega 3 are more biologically active than the plant form, ALA. Therefore, if you are plant-based or don’t eat oily fish regularly, you may want to consider a daily omega 3 supplement in the DHA and EPA form, such as a fish oil or algae-based supplement.
Magnesium
Magnesium plays a vital role in regulating various biochemical processes in the body, including those related to mood and stress in the brain.
Research has indicated that when we're stressed, we may lose more magnesium from our bodies, potentially leading to a magnesium shortage. This shortage, in turn, increases our susceptibility to stress, creating a vicious cycle where stress and low magnesium levels feed into each other.
In fact, symptoms of magnesium deficiency and stress are very similar, such as fatigue, irritability, and mild anxiety. In addition, some research has suggested a potential beneficial effect of magnesium supplementation for anxiety and stress in those who are vulnerable to these conditions.
Ensure you consume magnesium-rich foods regularly, such as nuts, seeds, leafy greens, cacao, legumes, and whole grains.
You may also want to consider a magnesium glycinate supplement, at a dose of 300 mg daily. You can also try magnesium salt baths as a great way to decrease anxiety and prepare for a good night's rest.