How a Menopause-Friendly Diet Can Ease Anxiety and Depression

Anxiety and depression can affect anyone, but for women over 40, these challenges can become even more pronounced during perimenopause and menopause. These life stages bring hormonal changes that significantly impact mental health, mood, and energy levels.

While treatments like therapy, mindfulness, and medication are often recommended, many women don’t realise that diet plays a vital role in managing symptoms. What you eat influences brain function, hormonal balance, and gut health, all of which are closely linked to anxiety and depression.

This guide will explain how dietary changes can help reduce anxiety and depression, with a focus on the unique needs of women navigating perimenopause and menopause. Plus, I’ll share practical tips to help you incorporate these changes into your lifestyle.

Why Anxiety and Depression Are Common During Perimenopause and Menopause

During perimenopause and menopause, fluctuations in hormones like oestrogen and progesterone can affect brain chemistry. These hormones influence serotonin, a neurotransmitter that regulates mood and anxiety levels. Lower oestrogen levels can also increase inflammation, disrupt sleep, and heighten stress responses—all of which contribute to anxiety and depression.

Additionally, many women experience other symptoms, such as brain fog, fatigue, and irritability, which can exacerbate feelings of overwhelm. The good news is that dietary adjustments can help support hormonal balance and boost mental health.

Mood-Boosting Foods for Women Over 40

1. Omega-3 Fatty Acids
   Omega-3s are essential for brain health, helping to reduce inflammation and improve neurotransmitter function. Foods like salmon, mackerel, walnuts, and flaxseeds are excellent sources. Research shows that omega-3s can significantly improve depressive symptoms.

2. Phytoestrogen-Rich Foods
   Phytoestrogens are plant compounds that mimic the effects of oestrogen in the body. Incorporate foods like flaxseeds, soy, chickpeas, and lentils to support hormonal balance. These foods are particularly beneficial during menopause.

3. Magnesium-Rich Foods
   Known for its calming properties, magnesium can help reduce stress and improve sleep. Spinach, almonds, pumpkin seeds, and dark chocolate are all great options.

4. Complex Carbohydrates
   Whole grains like oats, quinoa, and brown rice stabilise blood sugar levels and promote serotonin production, helping to regulate mood and energy levels.

5. Probiotics and Prebiotics
   A healthy gut is key to good mental health. Add probiotics like yoghurt, kefir, and sauerkraut to your diet, alongside prebiotics such as garlic, bananas, and oats to support gut health and serotonin production.

6. Tryptophan-Rich Foods
   Tryptophan, an amino acid found in turkey, tofu, eggs, and nuts, is essential for serotonin production. Including these in your meals can help stabilise mood.

Foods to Avoid During Perimenopause and Menopause

Certain foods can worsen symptoms of anxiety and depression, particularly during hormonal changes:

• Refined Sugars: Found in processed snacks and fizzy drinks, these can cause blood sugar spikes and crashes, leading to irritability and mood swings.

• Caffeine: While it may give you a temporary boost, caffeine can increase anxiety and disrupt sleep, especially if consumed later in the day.

• Alcohol: Though it may seem relaxing, alcohol is a depressant that can worsen anxiety and sleep disturbances.

• Trans Fats: Found in fried and processed foods, trans fats increase inflammation, which can negatively impact brain function.

Practical Tips to Nourish Your Body and Mind

1. Start with Breakfast
   Begin your day with a balanced meal rich in protein, healthy fats, and complex carbohydrates. For example, enjoy scrambled eggs with spinach on wholegrain toast.

2. Snack Wisely
   Choose nutrient-dense snacks like a handful of nuts, a piece of dark chocolate, or yoghurt with berries. These options provide steady energy and support gut health.

3. Stay Hydrated
   Dehydration can lead to fatigue and concentration issues. Aim for at least 1.5–2 litres of water daily and consider herbal teas like chamomile for added relaxation.

4. Plan Menopause-Friendly Meals
   Include foods rich in phytoestrogens, omega-3s, and magnesium in your meals. A dinner of grilled salmon with quinoa and steamed broccoli is a perfect example.

5. Close Your Eating Window
   Research suggests that eating within a 10- to 12-hour window can help stabilise blood sugar levels and reduce inflammation, supporting better mental health.

Lifestyle Tips to Complement Your Diet

While food is a powerful tool, lifestyle changes can further support mental well-being:

• Get Active: Exercise releases endorphins that improve mood and reduce anxiety.

• Prioritise Sleep: Aim for 7–8 hours of quality sleep each night. A dark, cool, and quiet room can help.

• Practice Mindfulness: Techniques like deep breathing, meditation, or yoga can reduce stress levels and improve mental clarity.

Supporting Women Over 40 with a Holistic Approach

For women navigating perimenopause and menopause, managing anxiety and depression requires a comprehensive approach. By combining a nutritious diet with supportive lifestyle changes, you can create a foundation for improved mental and physical well-being.

If you’re ready to take the next step, sign up for my Health Bites Newsletter to receive expert tips, recipes, and practical advice on improving your energy, focus, and mental health.

References

1. Gaskins, A.J., Mumford, S.L., Zhang, C., et al. (2023) 'Diet and depression during peri- and post-menopause: A scoping review', Nutrients, 15(2), p. 345. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10609501/

2. Leech, R.M., Worsley, A., Timperio, A., et al. (2021) 'The role of diet in managing menopausal symptoms: A narrative review', Nutrition Bulletin, 46(1), pp. 88–111. Available at: https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12607

3. Soares, C.N. (2023) 'Does menopause elevate the risk for developing depression and anxiety?', Australasian Psychiatry, 31(1), pp. 15–18. Available at: https://journals.sagepub.com/doi/10.1177/10398562231165439

4. Alharbi, A.A., Alshammari, S.A., Almutairi, K.M., et al. (2020) 'Menopause anxiety and depression; how food can help?', Open Access Macedonian Journal of Medical Sciences, 8(E), pp. 555–560. Available at: https://oamjms.eu/index.php/mjms/article/view/5555

5. Dinan, T.G., Stilling, R.M., Stanton, C., and Cryan, J.F. (2015) 'Collective unconscious: How gut microbes shape human behavior', Journal of Psychiatric Research, 63, pp. 1–9. Available at: https://pubmed.ncbi.nlm.nih.gov/25772005/

6. National Institute on Mental Health (2021) 'Depression Basics'. Available at: https://www.nimh.nih.gov/health/publications/depression-what-you-need-to-know

7. Jacka, F.N., O’Neil, A., Opie, R., et al. (2017) 'A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial)', BMC Medicine, 15(1), p. 23. Available at: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

8. Chellappa, S.L., Araújo, J.F. and Pires, M.L.N. (2022) 'Effects of nutritional interventions on the severity of depressive and anxiety symptoms in women during the menopausal transition and postmenopausal years: A systematic review and meta-analysis', Menopause, 29(1), pp. 45–54. Available at: https://pubmed.ncbi.nlm.nih.gov/36576445/