Mental Health and Menopause: The Nutrient Guide

Though most women experience symptoms like hot flashes around menopause, many women will also face challenges to their mental health and emotional balance during midlife.

Fluctuations in estrogen and progesterone are partly to blame for many typical menopause symptoms, including sleep disturbances, anxiety, and fatigue. Research suggests that some women may be more susceptible to losses of estrogen. That means that the typical changes in estrogen that occur during menopause may lead to more significant withdrawal symptoms.

Why Nutrients Matter in Menopause

It’s no secret that the body and brain function best when adequately fueled with high-quality nutrition, and midlife is no exception. If you’re in the midst of the menopausal transition, choosing the right foods is more important than ever.

Increasing evidence points to the idea that our diet plays a significant role in supporting our brain—especially during times of physiological change like menopause. The field of nutritional psychiatry studies how to use food and supplements to improve mental health. Let’s take a closer look at the types of nutrients that deserve attention in midlife.

Antioxidants and Mental Health

Antioxidants are a nutritional defense against oxidative stress, which can lead to issues including anxiety and depression. During a life change like menopause, maximizing your defense against mental health changes is even more meaningful. Research has shown that a low intake of antioxidant-containing foods, including fruits and vegetables, appears to be related to an increased risk for depression later in life.

Regularly enjoy colorful, whole-plant foods to get enough antioxidants. Try snacking on raw fruits and veggies with dip, topping oatmeal or pancakes with bright berries, having a mix of dark leafy greens alongside dinner, or blending up the rainbow in a morning smoothie.

Probiotics and Gut Health

Researchers believe that the brain and the gut communicate with and closely influence each other along the “brain-gut axis.” For instance, anxiety and depression might contribute to gastrointestinal symptoms, and stomach-related issues may worsen to anxiety and depression.

There is compelling scientific evidence that probiotics could be used to alleviate symptoms of depression. That means that during menopause, when risk of depression is higher, consuming probiotics could help work along the brain-gut axis to help keep your mood stable (as well as improve digestion).

Probiotics are found in fermented whole foods like tempeh, miso, kimchi, sauerkraut, kombucha, kefir and yogurt. Tempeh can easily be used in soups, homemade veggie burgers, and stir-fry dishes. Kimchi and sauerkraut can top sandwiches or burgers. Kombucha, kefir, and yogurt can be used as a base for smoothies or certain marinades.

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids (PUFAs) like omega 3 can also play a positive role in mental health during menopause.Studies have shown that PUFAS and fatty fish can protect against developing anxiety, reduce anxiety symptoms and could improve depression.

Sprinkle ground flaxseed and walnuts on salads, pasta dishes, or cereal. Canola oil can be used in cooking or to make salad dressings. PUFAs can be found in fatty fish and plant foods such as ground flaxseed, walnuts, and canola oil. If you choose to use supplements, you can select from fish oil, krill oil, or algae-derived products.

Follow a Plant-Based Mediterranean Diet for Your Mental Health

Set yourself up for success by incorporating a wide variety of whole plant foods into your diet like fruits and vegetables, whole grains, beans, lentils, nuts, and seeds.The Mediterranean diet, which focuses on whole plants and healthy fats (olive oil) while minimizing red meat is an effective model of nutrition for protecting your mental health.

Excessive intake of refined sugar, saturated fat and trans fat can all work against your mental health. Especially during menopause, it’s a good idea to minimize your consumption of processed, packaged, fried and animal-based foods.

Menopause is a uniquely challenging time in your life for your mental health. While your risk of developing anxiety and depression is multifactorial, take the powerful step of using your nutrition to support yourself in the years to come.