Last Updated on 28/09/2023 by Jill Dumas
Finding Happiness: The Neuroscience of Perimenopause and Mood
Let’s admit it, finding happiness in perimenopause can be difficult! Perimenopause, the transitional phase preceding menopause, can bring about a whole host of physical and emotional changes in women. One significant aspect that influences this transition is the fluctuation in hormone levels. Hello mood swings, or just plain irritability. These hormonal shifts can impact neurotransmitter activity in the brain, ultimately affecting mood and emotional well-being. In this blog post, we’ll explore how understanding neurotransmitters and adopting proper nutritional strategies can play a vital role in managing mood during perimenopause.
The Neurotransmitter-Mood Connection
Neurotransmitters, little chemical messengers in our brain, are crucial players in regulating mood, emotions, and physiological functions. They play a pivotal role in managing how we feel and influence our perception of happiness, pleasure, and relaxation.
During perimenopause, women experience shifts in oestrogen and progesterone levels which can impact neurotransmitter balance. This, in turn, can lead to mood swings, anxiety, depression, and other emotional changes. Let’s dive into key neurotransmitters and explore how we can support them through nutrition and lifestyle habits.
1. Serotonin: The Mood Stabiliser
Serotonin, often termed “the mood stabiliser,” is vital in maintaining a stable mood, managing anxiety, and promoting an overall sense of happiness. Lower levels of serotonin are often associated with feelings of depression and heightened anxiety.
To enhance serotonin levels:
- Eat foods rich in tryptophan, a precursor to serotonin, such as turkey, eggs, nuts, seeds, and tofu
- Get regular sun exposure, particularly in the morning, to boost serotonin production
- Practice regular physical exercise and relaxation techniques like yoga and deep breathing
- Spend time in nature ie near the sea or in the forest
2. Dopamine: Reward and Pleasure
Dopamine plays a crucial role in experiencing pleasure, motivation, and satisfaction. When dopamine levels are low, it can lead to reduced motivation, feelings of depression, and a lack of enjoyment in life.
Boost dopamine levels through the following:
- Consume foods that enhance dopamine production, including lean proteins, fish, eggs, dairy, nuts, and legumes
- Engage in activities that bring joy, excitement, and accomplishment to naturally boost dopamine levels
- Incorporate regular exercise and sufficient sleep into your routine
- Cold plunge / showers
3. GABA: The Relaxation Neurotransmitter
GABA helps to calm the brain, reducing anxiety and promoting relaxation. When levels are low, individuals may experience increased anxiety, restlessness, and difficulty sleeping.
Boost GABA production:
- Consume foods rich in glutamate, a precursor to GABA, such as whole grains, soy products, nuts, and dairy
- Practice stress-reducing techniques like mindfulness, meditation, and progressive muscle relaxation to enhance GABA levels
- Consider supplements like L-theanine and magnesium, under professional guidance, to support GABA function
- Limit/avoid alcohol and drugs
4. Norepinephrine and Epinephrine: The Fight-or-Flight Neurotransmitters
These neurotransmitters come into play during stressful situations, enhancing alertness and focus. Imbalances can result in heightened anxiety and difficulty managing stress.
Balance norepinephrine and epinephrine levels through the following:
- Incorporate protein-rich foods, vitamin C-rich fruits and vegetables, and iron-rich foods into your diet to support the production of these neurotransmitters
- Engage in regular aerobic exercise and stress-management practices
- Hot/cold therapy such as hot sauna, cold plunge/showers
5. Endorphins: The Natural Painkillers
Endorphins act as the body’s natural pain relievers and mood enhancers, promoting a sense of euphoria. Regular release of endorphins, often through exercise and pleasurable experiences, is crucial for maintaining a positive mood.
Boost the release of endorphins:
- Engaging in regular exercise, especially aerobic activities like running, dancing, or cycling, to stimulate endorphin release
- Enjoy laughter, social interactions, and activities that bring pleasure to naturally boost endorphin levels
- Activities like acupuncture, massage, or even dark chocolate can trigger endorphin release
Low mood and not sure where to start?
1. Start with diet and nutrition
I cannot stress enough that women in perimenopause need to make sure they’re eating enough protein. I’m talking about 30g of protein three times a day. Yes it’s a lot but neurotransmitters need the raw ingredients in order to be produced in the body – these raw ingredients are amino acids (protein). Breakfast should be a combo of healthy protein, some good fats and a few complex carbs. It will set you up for a day without energy dips and fewer cravings.
2. Look into your exercise
Are you exercising at all? If not start with a short walk, with extra benefits if you do your walk first thing in the morning. Getting the morning sun not only boosts neurotransmitters (aka mood), it also helps reset your circadian rhythm giving you energy in the day and improving sleep at night. If you’re already exercising, are you exercising outside? If not, make that change. Perhaps you’re exercising too much, in that case you’re overdoing it, potentially causing low mood and adrenal fatigue. Add in rest days and do some gentle exercise like walking or yoga on those days.
3. Try cold showers
They’re free and tick a few boxes for improving mood, energy and supporting your nervous system making you more resilient to everyday stressors. Plus if you do them in the morning, you’ve done the hard work and can get on with just about anything else right?!
4. Get outside more
Walking is the most under-rated exercise. Fresh air and light movement does more for your body, it helps clear the mind and improves mental health. It gets you outside, rain or shine, which improves mood in itself. Go forest bathing, walk barefoot on the grass or on the sand near the sea. This in itself is massively grounding, helping to re-set and calm the nervous system.
5. Don’t forget your friends
I get it, life is busy. We’re all time poor, but it’s so important to make the time for your friends. Connection and community are necessary for mental health, not a luxury but necessary. In the age of online courses, working from home and Zoom meetings, interacting with a friend in-person instantly improves your mood. We women need to talk through our issues to a trusted person who is there is listen, not fix but just listen. And that’s what girlfriends are great at doing.
6. Test your hormones & neurotransmitters
If you’ve tried all of the above and are still struggling, I highly recommend investing in The DUTCH (Dried Urine Test for Comprehensive Hormones) Test. It can offer a whole lot of insight into hormone and neurotransmitter levels during perimenopause. By understanding your hormone profile, including oestrogen, progesterone and adrenal levels, you can tailor your nutritional approach to support neurotransmitter balance and improve your mood and overall happiness. If you’re on HRT and not feeling fantastic, it’s a great way to see how your HRT is landing ie whether it’s getting into the tissues and your body is utilising it. HRT works great for some, but not all.
Navigating Your Mood in Perimenopause
Navigating perimenopause with a focus on understanding and optimising neurotransmitter levels through nutrition and healthy lifestyle habits is a powerful approach to support emotional well-being. By incorporating specific foods and lifestyle changes, and considering insights from tests like the DUTCH Test, there is a lot you can do to manage your mood during this transformative phase, ultimately leading to a happier and healthier you.
For personalised advice on nutrition and hormone balance during perimenopause, be sure to sign up to newsletter. If you’re struggling and would like help book in a discovery call with me to see how I might be able to help.
If you like this post you may also be interested in the following articles: