Ever found yourself wondering, “What’s going on with me?”, or feeling uneasy in social settings? Maybe you’ve also had days when you cried for no reason — or just needed some alone time. That’s exactly how I felt when I hit perimenopause!
If you’ve been there too, then welcome to the midlife club. (Not the nicest welcome party, I know!)
Back then, when I went to my doctor, he didn’t mention or relate any of my emotional lows to menopause. I left with a prescription for antidepressants, but it didn’t feel right for me — even if I was unaware at the time that I was in perimenopause.
It took me years to understand that everything in our body works as one; that our brain is not isolated! And blaming ourselves for feeling blue only makes everything so much harder. For me, labeling myself as an unstable woman just added extra weight on my shoulders!
I’m not saying pills are bad, though. They can be useful. But we should not see menopause as a disease that needs to be treated. It makes a big difference to know where the symptoms are coming from!
And so, I want all women know that as we transition into menopause, our body tells us that it needs extra care and attention. We have to listen and work with it!
You can feel more balanced and enhance overall well-being in menopause by:
- Eating hormone-balancing, nutrient-dense foods
- Keeping your gut healthy
- Doing more relaxing and less intense exercises
- Practicing self-care
- Considering supplements and herbs for added support
- Trying natural progesterone cream
Can we achieve emotional balance and mental clarity overnight?
No, but the steps are necessary for you to thrive in midlife and beyond!
So, before we dive into the solutions, stay with me as we tackle many important aspects of our emotional well-being.
Trust me, it is very much possible to turn your midlife blues into brighter days!
What Hormones and Brain Chemicals Influence our Mood in Midlife?
Progesterone, estrogen, serotonin and cortisol are the primary hormones and brain chemicals that affect our emotional well-being. They influence how we feel and think — which explains why having fluctuations in their levels make us emotionally unstable in menopause!
Let’s start with progesterone as it is the first key hormone that declines during our midlife years. Besides its benefits in reproductive function, did you know that it also takes the spotlight in keeping us emotionally balanced?
That’s right! Progesterone is known for its soothing and calming properties. That’s why when progesterone levels start to decline in perimenopause, it creates a flow-on effect on how you feel!
→ Low progesterone levels can reduce GABA activity — a brain chemical that promotes relaxation! In turn, low GABA (gamma-aminobutyric acid) levels in the brain make you feel more anxious, stressed and restless!
→ Progesterone counterbalances the stimulating effects of estrogen. So, as progesterone levels drop, there may be a relative increase in your estrogen levels — leading to estrogen dominance. This imbalance in progesterone-estrogen ratio can result in mood swings, irritability and depressive symptoms!
Just like progesterone, estrogen also starts fluctuating and eventually declines in menopause. As an effect, your feel-good brain chemical serotonin (your feel-good brain chemicals) goes down, while cortisol (stress hormone) goes up.
Did you spot all that domino effect? That’s how hormonal fluctuations and chemical imbalances make us feel highly emotional in midlife! They are also the reasons behind other common symptoms in menopause — such as insomnia, racing thoughts, headaches, gut issues and joint pain!
Is anxiety any different from just worrying?
You would know it’s anxiety when your thoughts are more persistent, overwhelming and uncontrollable. Other symptoms that usually go with anxiety are brain fog, agitation, dizziness, excessive sweating and heart palpitations.
Most of the time, you would not instantly know your triggers — making it feel like a random wave of emotions take over your mind! There can be times that you have specific triggers, but often, it really is our hormones that make us feel like riding this wild rollercoaster.
Depression, on the other hand, feels more like a sense of discouragement, gloom and demotivation. Besides the emotional symptoms, it’s also common to have changes in appetite, lower energy levels and a lacking interest in socializing.
I get it — it’s normal to feel low at times. We’re humans after all! But having these feelings and thoughts for longer periods could be another story.
Yes, there are diet changes and lifestyle tweaks we can do to find balance from within. But in some cases, taking supplements and hormone replacement therapy might be the extra support our body needs at this phase of life!
The Popular Question: Does Menopause Cause Anxiety and Depression?
No, menopause does not automatically mean you will get anxiety and depression. The hormonal fluctuations in midlife are the primary factors influencing your mood, energy and stress levels. Depending on how you manage and build your lifestyle, you can get past the midlife phase without having to deal with too much blues!
Anxiety and depression typically start in perimenopause as the soothing hormone progesterone declines. Some women say the symptoms can go as far as postmenopause, but that depends on many factors, including:
- Your diet and eating habits
- Your physical activity and daily movement
- Your stress levels and how you cope
- Your environment and exposure to toxins
- Your social circles that affect your emotional well-being
- Your overall health status (and any possibility of underlying medical issues)
Besides hormonal imbalances, dealing with other symptoms in midlife, such as sleep disturbances, night sweats, low libido and more, can also be “secondary sources” of anxiety and mood problems. Because who’s ready to get out of bed and conquer the world when we didn’t have that sweet, restful night? Tell me!
The Adrenals: Your Allies in Managing Anxiety and Stress
Adrenal fatigue is another thing that deserves some preaching here. It’s not really a medically recognized condition but it refers to a set of symptoms that indicate your adrenal glands may be overworked!
The adrenals are like your little factories that produce cortisol and other hormones that help you cope with stressors. So, when you’re constantly stressed, your adrenals also work overtime to send you more stress-busting helpers! But with prolonged stress, the glands can eventually become depleted — which may result in low cortisol levels.
What happens then? Well, when cortisol levels drop due to adrenal fatigue, you may feel more fatigued, anxious and irritable. You’d also become less tolerant of stress, as you don’t have that hormonal support needed to manage a situation!
💡 FACT: According to a study, women are naturally receptive to changes in situations than men. We internalize emotions and feelings deeper, which is another factor that leads to anxiety and midlife lows!
“Any anxiety or mood disorder experienced in menopause, is brought on by hormonal imbalance. Equating hormone imbalance to mental disorders, triggers shame and guilt among women. This leads to huge hesitations towards addressing these symptoms. With regards to brain chemistry, hormonal imbalance can and should be treated with food, supplements and hormones.”
6 Natural Remedies for Anxiety and Mood Problems During Menopause
Eating a hormone-balancing and nutrient-dense diet, keeping your gut healthy, doing some relaxing exercises, pampering yourself, taking supplements and trying progesterone creams are some of the natural ways to relieve anxiety and mood problems in midlife!
1. Have a Hormone-Balancing, Nutrient-Dense Plate!
As we age, we need good nutrients more than ever. Again, it’s time to see that everything in our body works as one! What you fuel your body with makes a huge impact on how you feel.
Protein is one of those nutrients that we need for several reasons. It is rich in tryptophan — which is then absorbed by the body and transported to the brain. There, it’s converted into 5-HTP and then into serotonin, which helps regulate your mood and sleep!
I say, protein is your midlife bestie for a lot of other reasons, too:
- Feeling full for longer and having better hunger signals
- Enhancing cellular function
- Building those amino acids
- Having more muscle mass
- Repairing and building tissues
- Maintaining the health of your bones, teeth, hair and nails
- Transporting oxygen throughout your body
- Metabolizing other essential nutrients
- Reducing the risk of heart-related problems
Convinced enough? Protein power indeed! You can go for grass-fed meat, organic chicken breast, liver, fish, eggs, vegetables, fermented food, beans, lentils, nuts and seeds. Check out my protein article to know how much we need in midlife!
How about carbs? Well, we have to be more careful of them as we age — especially refined carbs (white rice, pasta, bread, refined flour, pastries, cereals, sweet treats, sugary drinks). They tend to end up in the belly very quickly, plus they lead to glucose spikes! Some good carbs you can go for instead are sweet potatoes, quinoa, buckwheat, barley and oats.
Also, include some brain-boosting omega-3 and omega-6 fatty acids in your diet — think salmon, mackerel, sardines, seeds and nuts! Other healthy fats that can upgrade your nourishing game in midlife are avocados, olives, olive oil and ghee.
Loading up on cruciferous veggies and leafy greens will provide you with all those essential vitamins and minerals, too! Many veggies are packed with phytoestrogens and adaptogens that are fantastic for hormonal balance.
Lastly, going organic and avoiding GMO products can help you steer clear of hormone-disrupting toxins. Skip foods with additives and ingredients you can barely pronounce — they mess up with your calming and mood-boosting hormones!
“Nutrition is the most under-utilized medication, yet it is the most effective.”
2. Keep Your Gut Healthy!
Eating nutritious foods is, of course, a top priority. Next to that is to ensure your gut is doing its job well! If it isn’t digesting and absorbing those nutrients properly, your body won’t get what it really needs.
Also, when we talk about gut health, many of us only think of its role in digestion. But there’s actually so much more to it! In fact, around 95% of your feel-good serotonin is produced in the gut. That’s true — it also plays a crucial role in regulating your mood and emotional well-being!
And did you know about the “gut-brain” axis? It serves like a communication superhighway between your gut and your brain. When everything is in harmony down in your gut, it sends positive signals up to your brain. Conversely, if there are imbalances, they can lead to mood swings, anxiety, brain fog and stress. Yup, keeping your gut healthy is vital for both your physical and mental health!
What can we do to maintain gut balance?
Besides the healthy food sources we’ve mentioned in the previous sections, it’s also important to include gut-friendly foods in your diet. Think about adding probiotics and prebiotics!
Probiotics are the good bacteria found in foods like yogurt, kefir, sauerkraut and kombucha — which help boost your gut flora. Prebiotics, on the other hand, are the fibers found in foods like garlic, onions and asparagus that feed those good bacteria — helping them thrive!
3. Exercise: Less Intense, More Relaxing!
Remember our talk earlier about the adrenals? One of the things you can do to give them a break is to lessen any intense workouts and do more relaxing routines!
Taking a stroll in nature would be my top recommendation here. Just think about it: Breathing in the fresh air, feeling the sunshine on your face and soaking up all that natural beauty. Oh, your mind and body (and adrenals) will thank you!
You can also do exercises that focus more on movement and breathing. Give yoga, meditation, Qigong or Tai Chi a try!
Speaking of… why not try breathing exercises? I know it sounds simple, but guess what? Most of us don’t actually breathe mindfully! When we take those deep breaths, sending the air all the way down to our bellies, it’s like hitting the reset button. It keeps us calm, helps our lymphatic system do its thing and even flushes out toxins!
Really, just do anything you can do out there that will make you feel more refreshed and aligned — not wiped out. If you’re the hustler type with your workouts, it might be time to take that grind down a notch!
4. Self-Care is Never Selfish: Pamper Yourself!
Many of us love to be “good girls” with high expectations of ourselves. I think it’s time for us to work on that!
Work smart, not hard. I understand the constant need to be productive — whether it’s at home or at work. But that doesn’t mean we should do it all!
Say no to things that don’t lift your spirits. Loosen up on perfectionism! Let the day unfold and try to find beauty even in the not-so-perfect moments! Let “peace of mind” be your new “productive”.
After all, midlife is your time to change “being there for everyone” to “being there for YOU”!
How about a warm bath? I mean, who doesn’t love the idea of soaking in some bubbly goodness after a long day? It’s such a great way to recharge! Add some Epsom salt or essential oils — lavender is especially calming. You can also light a few candles and put on your favorite playlist! As you do this, imagine the tension melting away, your worries drifting like bubbles in the air. This is your time to recharge, nourish your spirit and remind yourself that you deserve this moment of peace!
It’s about finding little pockets of joy in your day. Whether it’s enjoying a quiet cup of tea, diving into a good book, getting a massage or even indulging in a face mask, every bit of self-care counts. You define your “self-care” and do just that, girl!
In midlife, treating yourself isn’t even a luxury — it’s a necessity.
5. Consider Supplements and Herbs for Added Support!
You may also want to consider using supplements that support your hormones! There are plenty in the market made of herbs, natural ingredients and organic sources. Here are some of them:
- 5-hydroxytryptophan (5-HTP) – synthesized from tryptophan, which increases serotonin levels!
- Gamma-aminobutyric acid (GABA) – helps in hormone production, stress reduction and anxiety relief!
- Magnesium – calms the nervous system, promotes better sleep and relaxes your muscles!
- Zinc – improves your brain and body’s ability to cope with stress!
- B-vitamins – especially helpful in preventing fatigue and promoting a more stable mood!
- Amino acids – the building blocks of your hormones! Lysine and arginine are two vital amino acids during menopause that improve your stress response!
Aside from helping you ease anxiety and emotional dips, these supplements may also help relieve other menopause symptoms — like crashing fatigue, hot flashes, vaginal dryness and low libido.
For herbal remedies, one of the most well-known mood enhancers is St. John’s Wort. This herb is rich in adaptogens, which can regulate cortisol levels!
Ashwagandha, chasteberry, rhodiola, maca root, licorice, ginseng and ginkgo biloba are also potent stress reducers. They can increase the production of your happy hormones and give you that boost!
My go-to is KSM-66. It is a high-quality extract of ashwagandha — a well-known adaptogenic herb used in Ayurvedic medicine for centuries. I find this supplement helpful in managing stress, reducing anxiety, improving my energy levels and enhancing my overall well-being!
6. Try Natural Progesterone Cream!
Natural progesterone creams offer a non-invasive way to manage hormonal mood dips. Since your skin absorbs the cream well, it allows for more steady hormone levels and can make a noticeable difference in how you feel day-to-day!
Some women even report feeling more in control and less overwhelmed after having these creams. Plus, because natural progesterone is bioidentical, it’s more likely to work harmoniously with your body! Synthetic options can sometimes have side effects.
Like supplements, Menopausal Hormone Replacement Therapy (MHRT) should always be discussed with your healthcare provider. They can help you figure out what suits you best!
The Importance of Working with the Right Healthcare Professional
If you find that the simple dietary and lifestyle tweaks just aren’t cutting it, don’t hesitate to seek professional help. Sometimes, we all need a little extra guidance tailored specifically to our needs — especially during the transformative years of our lives!
Just as our body changes and evolves, so too can our understanding of our health.
Consulting a professional, whether it’s a dietitian, a health coach or even your family doctor, can provide you with fresh insights and actionable steps! They can help identify any underlying issues — whether it’s hormonal changes, nutritional deficiencies or lifestyle habits.
Finding someone with expertise in hormones would be ideal. This way, you can discuss if hormone replacement therapy is suitable for your current health needs! They also know which form and dosage are appropriate — for maximum perks and minimal risks.
Together, with the right guidance and your newfound knowledge in this article, I’m positive you can create a more vibrant and balanced life!
Afterthoughts…
So many people today (including children) are given all sorts of diagnoses — from ADHD to autism spectrum disorder, mood disorders and personality disorders.
In my family, there are younger members who are diagnosed with mental health problems and are set on antidepressants. No one ever asked them about their diet, how much sleep they got or their toxin exposure. They were not given any tests to see if they lacked any nutrients to fuel their brain. Their hormone levels were not assessed thoroughly.
As a believer of functional medicine and holistic wellness, I’m all about building a solid foundation. And I mean, giving the roots what they need so everything can grow strong and healthy!
From one woman to another, I encourage you to take time for yourself during this period. Prioritize your peace, ensure you have plenty of recovery time, eat well, stay active and surround yourself with supportive people who make you feel good!
Avoid making any big decisions, as we may not be our “true selves” right now. Trust the process. Be patient and gentle with yourself, too!
Whether it’s through any of the tips and hacks we’ve covered, or some professional help, there is always a way out. You deserve to have a breakthrough at your own pace. You’ve got this!
Got other menopause symptoms?
Understand them better with our symptoms page!
Just started perimenopause?
Get your menopause essentials from our homepage!
Do you have a story to tell about anxiety and depression or tips you want to share?
You’re always welcome in our comment box below!
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References:
pmc.ncbi.nlm.nih.gov/articles/PMC1327664/
pmc.ncbi.nlm.nih.gov/articles/PMC2749064/
adaa.org/understanding-anxiety
pmc.ncbi.nlm.nih.gov/articles/PMC8291295/
pmc.ncbi.nlm.nih.gov/articles/PMC10450496/
health.harvard.edu/blog/is-adrenal-fatigue-real-2018022813344
frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.802530/full
heartfoundation.org.au/healthy-living/healthy-eating/protein-and-heart-health
pmc.ncbi.nlm.nih.gov/articles/PMC5526216/
draxe.com/health/progesterone-cream/
Nice :/
It really good posts n useful tips n advices thnk u sooooo much
Nice
Really so good to no more n more coz ladies go through ol dis so much in late ages in there life’s
Plz tel wat vitamins we shuld take in this time of menopouse as we start to miss our monthly n ol of a sudden it stops wat vitamans n probiotics r good for it
Hello Yashmin,
We can’t give advice on what options to take or not. Always consult a physician or a qualified professional when it comes to health matters.
Our articles describe different herbs, vitamins and supplements, how they can affect you and where you can find them. All these and more details are provided for informative purposes.
Later this week, we will publish a new article about different Menopause Supplements. If you decide to test supplements by yourself, always try one product at a time and find out how you feel or respond to it.
What we could advise you for now is to do some simple tests, which we have also written about. https://mymenopausejourney.com/test-to-take/.
Enjoy Menopause 🙂
Gita