Anxiety and Overwhelm

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Anxiety and Overwhelm are among the most underestimated symptoms of the menopause that can take many women by surprise.

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During the perimenopause the fluctuation in hormones can have a direct impact on our mood and mental wellbeing Low progesterone can affect the nervous system leading to nervousness and anxiety. 

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How can nutrition help?

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1. Increasing consumption of high magnesium foods will help with anxiety and overwhelm as it has a calming influence on the body helping to relive tension and anxiety.

2. Adding more foods high in B and C vitamins to support the optimal function of the adrenal glands, which control the stress response in the body.

3. B vitamins play an important role in supporting mental health.

4. Low blood sugar is a common factor in anxiety so no matter how busy you are try to avoid skipping meals.

5. Iron deficiency can lead to palpitations and a sense of anxiety so have more iron rich foods when experiencing heavy periods.

6. Eating plenty of foods high in omega-3 fatty acids may help you to feel calm and centered. Essential fatty acids are a key component of the cell membranes in the brain and low levels may affect neurological pathways.

7. Serotonin, dopamine, adrenaline and noradrenaline all play an important part in supporting mood and mental health. Eat high proteins foods to help the body synthesize mood-governing neurotransmitters.

 

 

Mood Swings and Depression

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The drop in oestrogen during your transition to the menopause can increase the risk of low mood and depression.

Oestrogen receptors in the brain influence levels on serotonin the neurotransmitter that governs our moods and regulates our sleep.

 

How can nutrition help?

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1. Amino acids play a key role in producing the neurotransmitters that govern our mood

and motivation. We need Tryptophan to produce Serotonin, tyrosine to produce

dopamine and noradrenaline and phenylalanine which converts in tyrosine in the body.

Eat foods that contain complete protein is the best way to ensure you are getting the

balance of amino acids.

2.The brain is made of fat and Essential Fatty Acids(EFA) play a critical role in ensuring

               normal function of the brain and nervous system.

1. Increase zinc high foods as low levels of zinc may be a factor in low mood because of the vital role it plays in the neural pathways of the brain.

2. A deficiency in vitamin D can cause low mood.

3. A high fibre diet will help to optimize levels of beneficial gut bacteria to support the gut-brain connection. A good balance of the gut bacteria is beneficial for our mental health as 90% of the serotonin is produced in the gut.

 

Brain Fog and Poor Memory

 

Brain fog can leave you feeling disoriented and confused with a lack of mental clarity and also  it can affect your analytical ability and reduce your power of recall.

 

How can nutrition help?

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1. Start by balancing your blood sugar. The brain requires a steady supply of glucose to function so every time your blood sugar crashes you will lose your edge because of your ability to focus, concentrate and process information will be impaired.

2. B vitamins play a key role in mental health and a deficiency of B1, B3, B12 and Folate will affect memory and cognition.

3. Increase consumption of fish such salmon, mackerel and sardines as it is considered to be”brain food” due to the high levels of omega-3 fatty acids.

4. Focus on naturally probiotic foods such live natural yoghurt,kefir, fermented vegetables to ensure the correct balance in the digestive tract to reduce the risk of a candida overgrowth

5. Add more flavonoids high foods such blueberries, spinach to support cognitive function and improve memory. These are powerful antioxidants that have an anti-inflammatory effect.

6. Vitamin D is an important factor in brain health as studies have shown that a deficiency can affect cognitive function leading to poor memory and brain fog.