5 Tips to Boost Your Mood During Menopause

Menopause occurs when the female body stops producing the same levels of reproductive hormones, such as oestrogen and progesterone.

 

As a result of your body adjusting to lower hormone levels, one of the key symptoms that occur is mood changes. From generalised anxiety to a lack of energy, these symptoms can be difficult to deal with.

 

That said, the good news is that there are some things you can to boost your mood during menopause — and consequently feel happier and more at ease in yourself.

 

1. Eat a Healthy Diet

First things first, be mindful of what you consume.

 

Even though it may be tempting to reach for the sweet treats and junk food, you’ll actually feel better after eating a protein-rich salad. Why? Well, eating too many sugary foods can cause your energy levels to fluctuate.

 

The truth is, consuming a balanced diet containing healthy foods, such as lean proteins, fruit, vegetables, oily fish with omega-3 fatty acids and whole grains full of fibre, is important to keep your body and mind strong.

 

There is also some research to suggest that having a vitamin B12 or magnesium deficiency can affect your mood. You can remedy this by increasing your intake of foods that are rich in these essential nutrients like:

• Green leafy vegetables
• Whole grains
• Eggs

 

According to Hormone Health, foods in oestrogen-like compounds called phytoestrogens may also be beneficial. These include soya beans, lentils and pulses.

 

2. Do Some Cardio

Any type of exercise can release feel-good hormones called endorphins, which can boost your mood.

 

However, one 2012 study concluded that performing 50 minutes of aerobic activity four times a week helped to ease multiple menopause symptoms, like irritability, night sweats and mood swings.

 

Some examples of aerobic activity are:

• High-Intensity Interval Training (HIIT)
• Brisk walking
• Running
• Swimming
• Cycling
• Skipping
• Zumba
• Kickboxing

 

If you stick to the same weekly workout plan for three weeks, it soon becomes a routine.

 

3. Take Supplements

As mentioned earlier, women in menopause who are deficient in vitamin B12 or magnesium may struggle more with mood swings. Low levels of B12 and other B vitamins like B-6 and folate may even be linked to depression.

 

According to a 2014 review, various studies suggest that cannabidiol (CBD) oil can act as an antidepressant and anti-anxiety remedy in animals. Another 2018 review notes that many studies have shown the anti-stress and antidepressant activity of CBD in animals.

 

Therefore, you can use supplementation in vitamin B12, other B vitamins, magnesium and CBD oil as a way of supporting your daily diet.

 

4. Get Plenty of Sleep

Menopausal women often suffer from lack of sleep due to night sweats, resulting in a poor mood.

 

To maximise your chances of drifting into a peaceful, high-quality sleep, try the following:

• Avoid caffeine after 3pm
• Avoid alcohol, which can prevent you from falling into a deeper sleep
• Decrease your use of electronics throughout the day, which can reduce sleep duration
• Create a bedtime routine where you go to sleep at the same time and wake up at the same time every day to regulate your circadian rhythm

 

In fact, according to the NHS, most adults need between 6 and 9 hours of sleep every night to function well.

 

5. Reduce Stress

Lastly, eliminating stress in your life can do wonders for your health, whether you’re going through menopause or not.

 

There are many ways different women de-stress. Having said that, here are some popular ones:

• Yoga
• Meditation
• Going for a walk in the countryside
• Reading a book

 

Either way, find something you love to do and do it every day to naturally enhance your mood.

 

The Takeaway

If you find yourself arguing with your partner more than usual or experiencing anxiety when you leave the house, it’s important to realise that mood swings are a common symptom of menopause. 

 

Adapting your diet, exercise regime, sleep routine and lifestyle habits can help you with the emotional aspects of the transition, thus boosting your everyday happiness.

 

Feminapause Team