Creating Better Moods during the Menopausal Transition

Navigating menopause often brings with it a rollercoaster of emotions. From unexpected bursts of anger to feelings of anxiety or even bouts of depression, mood changes can feel overwhelming. These emotional shifts are not uncommon during the menopausal transition and are influenced by complex hormonal, nutritional, and lifestyle factors. The good news, is that there are natural strategies you can implement to regain your emotional balance.

For the majority of women transitioning into menopause, mood struggles can be a significant challenge. Women with a history of anxiety or depression may find these feelings amplified, but anyone can be affected. Mental health concerns in women tend to peak during puberty and again in perimenopause. This is because fluctuating hormone levels can impact brain chemistry.

Two key hormones, progesterone and estrogen, play pivotal roles in stabilizing mood. Progesterone, produced during ovulation, converts to allopregnanolone in the brain, a compound known for its calming and anti-anxiety effects. As ovulation diminishes during perimenopause, progesterone levels drop, leaving a gap in your natural emotional support system. Similarly, estrogen modulates serotonin and dopamine, the neurotransmitters responsible for feelings of happiness and motivation. When estrogen declines, so too does the availability of these mood-enhancing chemicals.

The gut-brain axis also plays a crucial role. Did you know that your digestive system produces the majority of your neurotransmitters, including serotonin—your "feel-good" hormone? If your gut health is compromised, your mood can suffer. Additionally, chronic inflammation and toxic metal accumulation can disrupt brain function, leading to mood disorders.

So, how can you reclaim your emotional equilibrium? Here are actionable strategies.

Nutritional Strategies for Mood Enhancement

Your diet has a profound effect on your mood. The nutrients you consume—or lack—can either support or sabotage your mental health. Here are some key dietary considerations:

Lets start with my favourite - the Master Mineral of Menopause - Magnesium
Magnesium is essential for mood regulation, relaxation, and sleep quality. It can also ease headaches and muscle cramps, common symptoms during menopause. Foods rich in magnesium include dark leafy greens, nuts, seeds, and dark chocolate.

B vitamins, particularly B6 and B12, are vital for neurotransmitter production and energy metabolism. B6 aids in the production of serotonin, which promotes feelings of happiness, while B12 supports nerve health and energy levels, helping to combat fatigue and low mood. Foods like eggs, fish, and leafy greens are excellent sources.

Vitamin C is a powerful antioxidant that helps combat oxidative stress, a key factor affecting mood stability and brain health. It supports the production of neurotransmitters like serotonin, which enhances emotional well-being. Additionally, Vitamin C is vital for adrenal gland function, helping to regulate cortisol levels and improve the body’s stress response. Foods like citrus fruits, bell peppers/capsicum, strawberries, and broccoli can help provide the Vitamin C needed for emotional balance and resilience.

Vitamin D Often referred to as the "sunshine vitamin," vitamin D is crucial for mood regulation. Deficiency in vitamin D has been linked to depression and mood swings. Ensuring adequate sun exposure or supplementing, especially in the darker months, can make a significant difference.

Omega 3 Fish oil, rich in omega-3 fatty acids, plays a crucial role in supporting brain health and mood regulation. Omega-3s, particularly EPA and DHA, help reduce inflammation in the brain, which is often linked to mood disorders like anxiety and depression. They also support the production of neurotransmitters such as serotonin and dopamine, which are vital for feelings of happiness and emotional stability. 

Medicinal mushrooms such as reishi, lion’s mane, and cordyceps are increasingly recognized for their mental health benefits. Reishi supports relaxation and stress reduction, lion’s mane enhances cognitive function and mood, and cordyceps can help combat fatigue. Incorporating these mushrooms into your diet or as supplements can provide additional mood support.

Sea moss, a type of red algae, is rich in essential minerals such as magnesium, potassium, and iodine, which support hormonal balance and overall mental health. Its nutrient density can aid in reducing stress and boosting energy levels, making it a valuable addition to a mood-enhancing diet.

Lifestyle Strategies for Emotional Resilience

Beyond nutrition, certain lifestyle adjustments can have a profound impact on your mood.

Movement: The best way to shift out of a rut and elevate your mood is through movement. Daily walking for wellness should be a priority. Seek out a local park or nature strip for the added mental and physical benefits that come with being in a green space. If pain or immobility makes movement difficult, consider walking in a pool instead. Water provides a gentle environment that can still offer substantial benefits.

Find other forms of exercise that light you up—whether it's dancing, swimming, tennis, or yoga. If sticking to a routine is a challenge, booking group sessions can help by providing structure and accountability. And if exercise isn't an option, consider manual therapies to get your body moving, like lymphatic drainage. This helps your body remove waste products, reducing pain and inflammation, which in turn can boost your mood.

Mindfulness: If stress is fueling your low moods, mindfulness techniques can be particularly helpful. These practices help reduce stress, enhance mental clarity, and foster a sense of inner peace. Mindfulness is all about being fully present and focused on the moment. Simple activities like doing jigsaw puzzles, crosswords, adult colouring, or journaling can serve as easy entry points. Journaling, especially, can be transformative—whether you're brain dumping, processing emotions, or documenting moments of gratitude. And let’s not forget meditation. Whether it's guided meditation, progressive muscle relaxation, or paced respiration, meditation can help bring peace to your mind. 

Nature: There’s something truly magical about being in nature. Immersing yourself in natural surroundings—feeling the earth beneath your feet, listening to the sounds around you—can be incredibly therapeutic. For an even greater mood boost, try grounding by walking barefoot, which allows for the direct transfer of energy from the earth into your body. Gardening can also be a source of joy and connection to nature, with the added benefit of improving your microbiome as you dig in the dirt.

Light Therapy: In our modern world, we’re often surrounded by "junk light" from screens and artificial lighting, which can disrupt our circadian rhythms, wreck our sleep, and drain our energy. To counteract this, make sure to get at least 20-30 minutes of natural sunlight each morning. If that’s not possible, consider investing in a red or near-infrared light device. Also, be mindful of the light bulbs you use; halogen or incandescent bulbs are generally better than LED or fluorescent options. This simple adjustment can have a profound impact on your mood and overall well-being.

Sound Medicine: Sound can be a powerful tool for emotional healing. Whether it’s singing along to your favorite songs, listening to music meditation, or attending live concerts, music has a unique ability to uplift your spirits. If you haven’t tried it yet, create a playlist of songs that bring you joy and let the music work its magic.

Art Therapy: Tapping into your creative side can also help balance your moods during menopause. As you transition into menopause, your brain becomes more right-brain dominant, which is the creative side. Whether it’s painting, knitting, or photography, engaging in artistic activities can be incredibly healing. Just be sure to choose materials that are safe and non-toxic.

Environmental Health: Your physical environment plays a significant role in your mental space. Decluttering your home, adding a splash of color, or simply rearranging your furniture can brighten up your environment and lift your mood. Also, be aware of environmental toxins, which can disrupt your hormones and affect your mood. Keep your home well-ventilated, use natural cleaning products, and consider investing in a quality air filter.

Pet Therapy: Let’s not forget the joy that pets can bring into our lives. Whether you're a dog or a cat person, the unconditional love and companionship of a pet can be a powerful antidote to loneliness and low moods. The excitement and pure joy they express when you come home can make you feel seen, appreciated, and loved.

Limit Negative Media: Turn off the news and avoid exposure to negative media. Instead, focus on activities that bring you joy, such as listening to uplifting music, watching inspiring documentaries, or even enjoying funny animal videos.

Connect with Others: Isolation can exacerbate mood challenges. Seek out supportive communities, whether through friends, family, or women’s groups. Sharing your experiences and hearing others’ stories can provide comfort and perspective.

Herbal Remedies for Mood Support

Herbal medicine offers a range of natural solutions for mood regulation. Here are some herbs to consider, please be mindful I'm providing this information not so you can self prescribe but to let you know there are healthier, safer and effective options out there to help manage your menopausal moods. If you would like to try one of these options, please consider booking an appointment with either myself or a member of your healthcare team. 

• Saffron, often referred to as the "sunshine spice," has been shown to improve mood and reduce symptoms of anxiety and depression. While helping to balance neurotransmitters like serotonin, which is essential for emotional well-being.

• St. John’s Wort is a time-tested herbal remedy known for its effectiveness in alleviating mild to moderate depression and anxiety. It works by enhancing serotonin, dopamine, and noradrenaline levels—key neurotransmitters that regulate mood. Often used during menopause, it can help stabilize emotional swings, providing a natural alternative for mood management. Always consult a professional before use, as it may interact with certain medications.

• Black Cohosh helps stabilize menopausal moods by supporting hormonal balance and reducing symptoms of anxiety and irritability commonly associated with the transition. 

•  Zizyphus supports menopausal moods by promoting relaxation, reducing anxiety, and enhancing sleep quality.  Zizyphus may also help manage night sweats during menopause by promoting deeper, more restful sleep and supporting the body’s natural ability to regulate temperature throughout the night.

Ready to take the next step toward emotional balance? Start by incorporating one or two of these strategies into your routine today. Remember, small changes can lead to big transformations. And if you’re looking for more support, consider joining my Midlife Women’s Reset health retreat, where you’ll learn even more ways to thrive during menopause.

Rediscover Joy and Balance at the Midlife Women’s Reset Health Retreat in Laos

Imagine stepping away from the daily grind and immersing yourself in a sanctuary designed to heal, restore, and rejuvenate your mind and body. Attending the Midlife Women’s Reset Health Retreat in the serene and luxurious Namkham resort in Luang Prabang, Laos, could be the transformative experience you need to regain control of your moods and overall well-being.

Nestled along the tranquil riverside, this retreat offers a unique blend of natural therapies, mindful practices, and rejuvenating activities tailored specifically for women navigating the challenges of peri-menopause. Here’s how attending the retreat could be your key to unlocking emotional balance:

Movement for Mood Boosting: Engage in daily wellness walks through lush green spaces, invigorate yourself with swims in the resort’s pools or the Namkhan River, and participate in gentle yet revitalizing exercises like yoga or qi gong. These activities naturally flood your body with endorphins, the body’s powerful mood enhancers. Movement here is not just about physical fitness—it’s about rejuvenating your mind and spirit, helping to clear the emotional fog often associated with menopause and leaving you feeling more energized and balanced.

Mindfulness in a Magical Setting: Experience the profound benefits of mindfulness against the backdrop of Luang Prabang’s serene landscapes. The retreat offers guided meditation sessions, breathwork practices, and opportunities for reflective journaling—all within the soothing embrace of nature. Practicing mindfulness in such a peaceful environment can significantly reduce stress, enhance mental clarity, and help you rediscover a deep sense of inner peace and joy that may have felt elusive in daily life.

Natural Healing Through the Namkhan River and Lush Landscapes: Let the tranquil beauty of Luang Prabang’s natural wonders heal your soul. Immerse yourself in the calming energy of the Namkhan River as it flows gently past the resort, surrounded by lush green landscapes. Take in the awe-inspiring Kuang Si Waterfalls, where you can reconnect with nature and find peace in its breathtaking beauty. This deep connection with nature will rejuvenate your spirit, helping to lift your mood and restore emotional balance.

Personalized Support: Benefit from a one-on-one consultation with Jennifer Harrington, where you’ll receive a customized treatment plan tailored to your specific needs. This personalized approach ensures that you not only experience transformation during the retreat but also have a plan for long-term success once you return home.

Comprehensive Wellness Approach: Every element of the retreat, from the nourishing meals to the mood-supporting activities, is meticulously designed to enhance your overall well-being. This holistic approach ensures that both your body and mind receive the care they need, leaving you feeling refreshed and revitalized.

Supportive Environment: Connect with a community of women who are navigating similar life transitions. The retreat fosters a sense of belonging and mutual support, allowing you to share experiences, build lasting friendships, and feel empowered by the collective strength of the group.

If you’ve been feeling stuck in the emotional turmoil of menopause, attending this retreat could be the reset you’ve been longing for. Surrounded by nature, supported by experts, and connected with like-minded women, you’ll rediscover your joy, vitality, and inner strength.

Ready to transform your life? Click the link here to book your spot at my Midlife Women’s Reset Health Retreat today and take the first step towards a brighter, more balanced future. Your mood, mind, and body will thank you.