Why Menopause Affects Mental Health
● Estrogen and serotonin: Estrogen regulates serotonin, which helps with mood and
emotional balance. As estrogen drops, serotonin production declines, leading to
irritability, depression, and anxiety.
● Progesterone and GABA: Progesterone has a calming effect by supporting GABA, the
brain’s relaxation neurotransmitter. When progesterone is low, anxiety can increase.
● Cortisol and stress: Higher stress levels and poor sleep during menopause can lead to
increased cortisol, which worsens anxiety and fatigue.
How to Manage Mood Swings and Brain Fog
- Support Your Brain with Nutrition
● Eat foods rich in omega-3s, B vitamins, and magnesium to support brain health.
● Avoid processed foods and sugar, which can spike and crash energy levels.
● Drink plenty of water to prevent dehydration-related fatigue. - Exercise to Boost Mood and Mental Clarity
● Strength training boosts brain-derived neurotrophic factor (BDNF), which improves
cognitive function.
● Walking, yoga, and meditation reduce cortisol and balance mood. - Consider Hormonal Support
● BHRT can stabilize estrogen and progesterone levels, helping with mood and cognitive
function.
● Adaptogens like ashwagandha and rhodiola help regulate stress hormones. - Improve Sleep Quality
● Create a bedtime routine with relaxation techniques like deep breathing.
● Avoid caffeine and screens before bed.
● Magnesium or melatonin can support deep sleep.
Menopause is a big hormonal shift, but it doesn’t have to take a toll on your mental health.
By focusing on hormone balance, nutrition, movement, and stress management, you can keep your mind sharp and your mood stable.
Chloe Lavieri, PharmD Candidate 2026
