28 Mar Foods to Boost Mood During Perimenopause and Menopause
How Do Perimenopause and Menopause Affect Mood?
As women enter their 40s, oestrogen levels start to drop, leading to perimenopause and eventually menopause. These hormonal changes can cause mood swings, irritability, anxiety, and even depression. These feelings aren’t just “in your head”—they’re real biological responses to shifting hormone levels. Some women experience minor emotional changes, while others struggle with more intense mood fluctuations that affect their daily lives.
Why Do Menopause Mood Swings Happen?
Oestrogen plays a key role in brain chemistry. When it declines, it affects the production of neurosteroids like allopregnanolone and beta-endorphins. These compounds help regulate mood, reduce anxiety, and manage stress. Since oestrogen also impacts serotonin and dopamine—our brain’s “feel-good” chemicals—its decline can lead to emotional ups and downs.
Best Foods to Support Mood
While no single food can completely balance mood, certain choices can help:
- Complex Carbohydrates – Whole grain bread, pasta, brown rice, and quinoa help boost serotonin and provide steady energy.
- Protein-Rich Foods – Turkey, fish, eggs, and legumes supply amino acids that support brain function.
- Fermented Foods – Yogurt, kefir, and kombucha promote gut health, which is linked to mood regulation.
- Dark Chocolate – Contains compounds that may increase endorphins and reduce stress (opt for 70% cocoa or higher).
- Nuts and Seeds – Walnuts, pumpkin seeds, and chia seeds are rich in omega-3s and minerals that support brain health.
- Leafy Greens – Spinach, kale, and Swiss chard provide B vitamins essential for mood balance.
How to Incorporate Mood-Boosting Foods
- Eat regular meals to keep blood sugar stable.
- Stay hydrated for overall well-being.
- Pair protein with complex carbs to stabilize mood and energy levels.
Foods to Limit or Avoid
Some foods can make mood swings worse:
- Caffeine – Can disrupt sleep and increase anxiety, especially if consumed late in the day.
- Alcohol and Sugar – Can lead to energy crashes and mood instability.
- Processed Foods – Artificial ingredients and preservatives may contribute to emotional ups and downs.
Natural Supplements for Mood Support
Diet is key, but supplements can help too. Femarelle Rejuvenate is scientifically designed to support mood during perimenopause. It contains DT56a, which helps boost beta-endorphins and allopregnanolone, supporting emotional balance. It also includes Vitamin B2 and Biotin, which promote a healthy nervous system.
Sample Mood-Boosting Meal Plan
- Breakfast: Greek yogurt with berries and walnuts
- Lunch: Quinoa bowl with grilled salmon and roasted veggies
- Dinner: Turkey with sweet potato and steamed broccoli
- Snacks: Fresh fruit with nuts or a small piece of dark chocolate
A Holistic Approach to Emotional Wellness
Managing perimenopause and menopause mood changes is about more than just food. Combine a healthy diet with regular exercise, stress management, and good sleep habits. Supplements like Femarelle Rejuvenate can further support your brain’s mood-regulating system. Always consult your healthcare provider before making dietary or supplement changes to ensure they fit your health needs.