Can food help with mood swings in menopause?

2 Oct

Let’s go Mediterranean in menopause!

Eating a balanced diet may lessen the impact of some of the symptoms caused by hormone fluctuations. Certain foods are linked to good brain function, regulating blood sugars and raising serotonin levels, all of which may improve your mood.

The healthy ‘Mediterranean Diet’ is loaded with nutrients, vitamins and omega 3, in fresh fruit, vegetables, nuts, fish etc. Olive oil replaces unhealthy fats and processed food is off the menu. Research shows that this type of diet can lower levels of depression. Let the Mediterranean come to you.

Omega 3: salmon, mackerel, anchovies, tuna, sardines and tuna. Snack on pumpkin, chia and sesame seeds, walnuts and well, just about all nuts.
Calcium: milk, yoghurt, sardines, leafy greens, broccoli.
Magnesium: nuts, whole grains and leafy green vegetables.
Tryptophan: bananas, walnuts, turkey, sunflower seeds, milk, eggs, cheese, brown rice, chicken and fish.
Essential Amino Acids: cheese, eggs, lean meat, fish, quinoa, soy products
B6 & 12 Vitamins: leafy green vegetables, whole grains, salmon
Vitamin C: strawberries, oranges, kale, sprouts, broccoli,
Vitamin D: eggs, oily fish, fortified cereals and margarine and spreads.
Vitamin E: almonds, sunflower seeds, olive oil, broccoli, red peppers
Complex carbohydrates: brown rice, oats, whole-wheat bread & pasta, high fibre vegetables (beans & peas)
Chromium: whole wheat, oysters, eggs, meat, potatoes
Folic acid: leafy greens, lentils, citrus fruits, broccoli, bananas, peas, and beans.
Fibre-rich foods: apples, kiwis, tomatoes, beetroot, red peppers
Iodine: seaweed contains iodine, add it to smoothies, soups and salads, try Wakame from Tesco. Also, Nori sushi rolls.