How to Improve Your Mood in Menopause: 7 Natural, Nutritionist-Approved Tips
Mood swings, low motivation, irritability or even anxiety, it can feel like your emotions have a mind of their own during menopause. You're not imagining it. The hormonal changes of perimenopause and menopause can impact neurotransmitters like serotonin and dopamine, making moods feel harder to manage.
But there are things you can do to feel more balanced, calm and in control. As a Nutritionist specialising in menopause, I help women every day who are navigating this emotional rollercoaster, and I promise, you're not stuck with it.
Here are 7 practical, natural ways to support your mood during menopause.
1. Balance Your Blood Sugar (It’s More Powerful Than You Think)
Blood sugar dips can make you feel hangry, anxious, teary or flat. One of the quickest ways to support your mood is to keep your blood sugar steady.
Eat protein with every meal (e.g. eggs, chicken, tofu, lentils)
Don’t skip meals, especially breakfast
Swap white carbs for slow-release ones (e.g. oats, quinoa, sweet potato)
Quick tip: A handful of nuts and an apple make a brilliant mood-friendly snack.
2. Cut Back on Caffeine and Alcohol
I know no-one wants to hear this, but caffeine and alcohol can both play havoc with your nervous system and sleep, leaving you more wired, tired and moody the next day.
If you’re feeling irritable, anxious or weepy, try:
Swapping your afternoon coffee for a herbal tea
Taking a few alcohol-free days each week
Many women are amazed at the difference this makes after just a couple of weeks.
3. Eat More Magnesium-Rich Foods
Magnesium is nature’s chill pill. It supports relaxation, sleep, hormone balance, and helps regulate your stress response.
Add more: leafy greens, pumpkin seeds, dark chocolate, avocado, almonds, and legumes.
Some women benefit from a high-quality magnesium supplement, especially if sleep is a struggle.
4. Move Your Body (Without Overdoing It)
Exercise is like a reset button for your brain chemistry. It boosts feel-good endorphins and reduces stress hormones. But you don’t need to smash out intense workouts, especially if you’re feeling exhausted.
Give these a try:
A 30-minute walk in nature
Yoga or Pilates
Dancing in the kitchen!
The best kind of exercise is the one you actually enjoy and want to come back to.
5. Get Serious About Sleep
Lack of quality sleep can make mood feel very fragile. Night sweats, racing thoughts and 3am wakeups are common in menopause, but they can be improved.
Set a calming bedtime routine
Avoid screens for 1 hour before bed
Try magnesium, herbal teas (like chamomile or valerian), or calming supplements (check with a Nutritionist like me first for targeted recommendations)
6. Stay Connected
It’s easy to retreat when you’re not feeling yourself, but connection is vital for mood. Whether it’s a cuppa with a friend, joining a walking group, or talking to someone who “gets it”, reaching out helps.
Remember: you don’t have to do menopause alone.
7. Support Your Gut Health
Your gut and your brain are deeply connected. A happy gut helps produce more mood-boosting chemicals like serotonin.
Eat plenty of fibre from veg, fruit, beans and whole grains
Include fermented foods like yoghurt, kefir, kimchi or sauerkraut
Consider a probiotic supplement if needed
Final Thoughts
Menopause may be a natural transition, but that doesn’t mean you have to suffer through mood swings or low days on your own. With some gentle shifts in food, habits and lifestyle, you can feel more emotionally balanced and resilient.
And if you’re struggling, reach out. You're not being dramatic, lazy or “just hormonal”. You’re going through something real, and support is available.
Would you like tailored support with mood, hormones and energy?
My 1-to-1 programme, The FREEDOM Method, is designed to help women over 40 feel more in control, calm and clear-headed, without restriction or overwhelm.
If you‘d like to find out more, book a free call with me HERE.