Eat to Beat the Perimenopause Blues
Mood swings are all too common during perimenopause!
Erratic estrogen levels combined with declining progesterone levels set the stage for mood fluctuations and can lead to:
- Irritability
- Depression
- Anxiety
- Crying episodes and feeling weepy
- Insomnia
Many times conventional medicine’s answer is to write a prescription for an antidepressant, sleep medicine or hormone replacement therapy (HRT).
But did you know that there are specific vitamins and minerals that target mood and mental health?
You can get the benefit of more nutrients, fiber, fats and protein if you simply know which foods to focus on to meet your needs!
Mood Boosting Vitamins & Minerals
Try incorporating foods that are natural sources of the following mood boosting nutrients:
Vitamin D
Low levels of vitamin D has been linked to depression. Vitamin D rich foods include fatty fish, grass-fed or pasture-raised meat, organ meats, spirulina, wild mushrooms and bee pollen.
Omega-3s
Omega 3 fatty acids have powerful anti-inflammatory effects and have been shown to improve mood. They are found in grass-fed meats, wild-caught salmon, flax and chia seeds.
B Vitamins
Vitamin B6 is needed to produce serotonin, a “mood boosting” neurotransmitter. Vitamin B12 is also important for mental health. Find these and other B vitamins in foods like leafy greens, eggs, grass fed meats, root vegetables, fresh/dried fruits, fish and avocados.
Magnesium
Magnesium is an essential nutrient that helps calm the body and mind. It is found in dark leafy greens, seaweed, figs, fish, avocado and bananas.
Amino Acids
Amino acids are the building blocks of proteins, including those involved with the production of neurotransmitters such as serotonin and dopamine. They are found in animal protein, collagen and protein powders.
Zinc
Zinc is an important nutrient that may help modulate the body’s response to stress. It is found in oysters, seafood, lamb and grass-fed beef.
Iron
Iron is required for the production of dopamine, another “mood boosting” neurotransmitter. Iron rich foods include red meat, shellfish, organ meat and dark leafy greens.
Selenium
Selenium is an essential nutrient required for the optimal function of several enzymes and hormones. It is found in Brazil nuts, liver, red meat, spinach and bananas.
A Tasty Way to Enjoy These Mood Enhancing Superfoods
A great way to enjoy several of these superfoods in one meal is to start with a bowl of gorgeous mixed greens, add a clean protein of your choice, some avocado, chopped veggies and mushrooms, and top with a sprinkle of bee pollen.
For an added nutrient zing, mash ¼ cup of your favorite berries and whisk in ¼ vinegar and ¼ cup extra virgin olive oil for a tasty dressing.
Want more great recipes like this?
Get access to a Recipe Vault with 100+ hormone healthy recipes when you work with me in my signature coaching program, My Healthy Rx for Life. Let me help you navigate perimenopause naturally!
