Boosting your mood and your mind during menopause

Menopause is a natural and significant life stage that every woman goes through. It marks the end of your reproductive years, and while it's a normal process, the journey through perimenopause (the lead-up to menopause) and full menopause can bring a range of changes, not just to your body, but to your mind and mood too.

Many women find themselves grappling with challenging mental and emotional symptoms like anxiety, low mood or even depression, irritability, and that frustrating "brain fog" that makes it hard to concentrate or remember things.

These changes are largely due to the fluctuating and eventually declining levels of female hormones, particularly oestrogen. While Hormone Replacement Therapy (HRT) is an effective medical option for many, there are also numerous practical, non-medical self-care strategies you can adopt to significantly boost your mood and sharpen your mind during this time.

1. Embrace movement: Your mood's best friend

You've heard it before, but exercise truly is powerful medicine for your mental wellbeing. When you move your body, it releases feel-good chemicals called endorphins, which are natural mood lifters. It doesn't have to be intense; even moderate activity can make a big difference.

Walk it out: A brisk daily walk in nature can clear your head and reduce anxiety. Aim for 30 minutes most days.
Find your flow: Activities like yoga, Pilates, or Tai Chi are excellent for both physical and mental wellbeing, helping to calm the nervous system and improve focus.
Dance like no one's watching: Put on your favourite music and just move. It's a fantastic stress reliever and mood booster.

2. Nourish your brain: Food for thought

What you eat directly impacts your brain function and mood. Focus on a balanced diet rich in nutrients.

Omega-3 fatty acids: Found in oily fish (salmon, mackerel), flaxseeds, and walnuts, these are vital for brain health and have been linked to reduced symptoms of depression.
Complex carbohydrates: Whole grains like oats, brown rice, and wholemeal bread release energy slowly, stabilising blood sugar and mood.
Lots of colourful fruits and veggies: Packed with antioxidants, these protect your brain cells and support overall health.
Stay hydrated: Dehydration can contribute to brain fog and fatigue. Keep a water bottle handy and sip throughout the day.

3. Prioritise sleep: The ultimate restorative

Sleep disturbances are common during menopause, but getting enough quality sleep is crucial for managing mood and brain fog.

Create a routine: Go to bed and wake up at roughly the same time each day, even on weekends.
Wind down: Avoid screens for an hour before bed. Instead, try reading, a warm bath, or gentle stretching.
Comfort is key: Ensure your bedroom is dark, quiet, and cool. Consider lightweight bedding if night sweats are an issue.

4. Connect and communicate: Don't suffer in silence

Feeling isolated can worsen anxiety and low mood. Reaching out and sharing your experiences can be incredibly empowering.

Talk to others: Connect with friends, family, or join a support group for women going through menopause. Sharing stories can normalise your experiences and reduce feelings of loneliness.
Journaling: Writing down your thoughts and feelings can be a powerful way to process emotions and gain clarity.
Seek professional support: If anxiety or low mood feel overwhelming, don't hesitate to speak to your GP or a counsellor. They can offer guidance and support, whether that's exploring HRT or other therapeutic options.

5. Mind-body practices

Techniques that focus on the mind-body connection can be very effective in reducing stress, anxiety, and improving focus.

Mindfulness and meditation: Even a few minutes a day of focused breathing or simple meditation can calm your nervous system and improve concentration. There are many free apps and online resources available.
Deep breathing exercises: When feeling overwhelmed, simply taking a few slow, deep breaths can rapidly lower your heart rate and bring a sense of calm.

Menopause is a unique experience for every woman, and it's essential to be kind and patient with yourself during this transition. By integrating these practical self-care tips into your daily routine, you can actively work towards boosting your mood, sharpening your mind, and navigating this phase of life with greater ease and wellbeing. Remember, these strategies complement, rather than replace, any medical advice or treatments like HRT that you might be considering with your doctor.

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