Menopause Mood Boosters
Joanne Posey
I help organisations support their staff in menopause & give line managers the tools they need.
Did you know that foods have the ability to boost your mood? I’m not just talking about sugar hitting our dopamine receptors & giving us a buzz. In menopause we may get hit with a range of mental health issues like anxiety, mood swings, rages, low self-esteem & depression. Following a diet that is high in certain nutrients may have the ability to decrease these symptoms.
If you feel like you could benefit from a mood boost, check out these nutrient sources and their colossal properties.
Whole grains
Choosing whole grains?gives many health benefits. They are rich in B vitamins that are important for energy and optimal brain health.?Their fibre content helps to keep blood sugar from spiking and crashing, which can help you avoid? mood swings as well as energy peaks & troughs & weight gain. A high fibre diet is also supportive of production of serotonin, our ‘happy hormone’.?
How can you choose more whole grains? Opt for whole grain bread over white bread, wheat pasta over refined pasta, and brown rice or quinoa?instead of white rice.
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Green vegetables
Foods rich in folate such as spinach and broccoli help the body make serotonin. Researchers have found that individuals with depression consume less folate and have lower blood levels of the vitamin compared to those without depression.?Low folate intake has also been linked to poor memory and tiredness – both symptoms that can be the bane of women in meno. Try adding spinach, rocket or watercress?to your usual green salad or wholemeal sandwich. Add any green veg to a soup, pasta sauce or casserole.
Fatty fish
Fatty fish (salmon, anchovies, mackerel, sardines, herring) are loaded with all kinds of mood-boosting nutrients including omega 3 fatty acids. Regular consumption of omega 3 fats is associated with lower incidence of depression & aggressiveness.?
Fatty fish is also a good source of vitamin D, deficiency in which has been associated with low moods and poor cognitive performance in older adults. All the more reason to add oily fish to your shopping list – particularly during the winter months when those of us in the northern hemisphere can struggle to keep our levels up by daylight exposure alone.