Menopause and Mental Health: How Fitness and Nutrition Can Support You

Menopause isn’t just about hot flushes and hormonal changes – it can have a big impact on your mental health too. Many women experience mood swings, anxiety, brain fog, and even low-level depression during this time, which can feel overwhelming and sometimes isolating. But there’s good news: by taking control of your fitness and nutrition, you can build a strong foundation to support your mental well-being and navigate this phase with more confidence and calm.

1. Move Your Body to Boost Your Mood

You’ve probably heard that exercise is good for your mental health, but during menopause, it’s even more important. As your hormones fluctuate, they can impact how you feel emotionally. Regular exercise can help balance some of those effects by releasing feel-good chemicals called endorphins, which act as natural stress relievers and mood boosters.

The key is to find something you enjoy and that fits your lifestyle. It doesn’t have to be intense or time-consuming:

Walking: A simple 20–30 minute walk outdoors can work wonders for clearing your mind and lifting your spirits.
Dancing: Turn up your favourite playlist and let loose in your living room – it’s a great way to shake off stress and have fun.
Strength training: Lifting weights or using resistance bands can help you feel strong and boost your confidence.

Consistency is more important than perfection. Aim for 3–5 sessions a week, even if some are just 10 minutes long.

2. The Power of Strength Training for Mental Health

Strength training is a game-changer during menopause – not just for your mental health, but for your physical health too. Menopause often leads to a natural decline in muscle mass and bone density due to lower oestrogen levels. This makes you more vulnerable to conditions like osteoporosis and sarcopenia (age-related muscle loss). Strength training is one of the most effective ways to combat these changes and protect your long-term health.

Here’s how it helps:

Building and maintaining muscle: Strength training helps counter the natural loss of muscle mass that occurs with age. This is essential for maintaining strength, mobility, and overall independence as you get older.
Boosting bone density: Weight-bearing exercises like squats, lunges, and resistance band work stimulate bone growth, reducing the risk of fractures and osteoporosis. Stronger bones mean better balance and less risk of injury from falls.
Improving posture: Strengthening your back, shoulders, and core can help combat the rounded posture that sometimes develops with age, making you feel taller and more confident.
Enhancing metabolism: Muscle burns more calories than fat, even at rest. Building muscle through strength training can help prevent some of the weight gain that many women experience during menopause.

If you’re new to strength training, start small. Exercises like bodyweight squats, wall push-ups, or resistance band rows are excellent starting points. As you grow stronger, you can gradually increase the weight or resistance. If you’re unsure where to start, a fitness coach can guide you through a safe and effective routine tailored to your needs.

By incorporating strength training into your weekly routine, you’re not just supporting your mental health – you’re actively investing in a stronger, healthier future.

3. Eat to Nourish Your Mind and Body

What you eat can have a significant impact on how you feel mentally and emotionally. During menopause, it’s especially important to focus on foods that stabilise your mood, boost brain function, and keep your energy levels steady.

Healthy fats: Foods like avocados, nuts, seeds, and olive oil contain omega-3s, which are known to support brain health and reduce symptoms of anxiety.
Complex carbohydrates: Whole grains, sweet potatoes, and oats provide a steady release of energy and help regulate serotonin, a hormone that influences mood.
Lean protein: Chicken, eggs, tofu, and legumes are great sources of protein and some will help stabilise blood sugar and energy levels.
Leafy greens and colourful veg: Packed with vitamins and antioxidants, they help reduce inflammation and support brain function.

It’s also worth keeping an eye on caffeine and alcohol. While that cup of coffee or glass of wine might feel like a quick fix, both can worsen anxiety and disrupt sleep, making you feel worse in the long run.

4. Creatine: The Supplement You Might Be Missing

When most people think of creatine, they picture bodybuilders. But research is increasingly showing that creatine can be a fantastic supplement for women going through menopause, offering benefits for both mental and physical health.

Creatine is a naturally occurring compound that helps your muscles produce energy, but it also plays a role in brain function. Here’s why it’s worth considering:

Improved brain function: Creatine has been shown to support memory, focus, and mental clarity – perfect for combating menopause-related brain fog.
Enhanced mood: Some studies suggest creatine may help reduce symptoms of depression by supporting brain energy metabolism.
Increased strength and muscle retention: As muscle mass naturally declines during menopause, creatine can help preserve and even build strength when combined with strength training.

Adding creatine to your routine is simple – a daily dose of 3–5g mixed with water or your favourite drink is all you need. It’s widely available and safe for most people, but it’s always worth consulting your GP before starting any new supplement.

5. Stay Socially Active

Menopause can sometimes make you want to withdraw, especially if you’re struggling with mood swings or low confidence. However, staying connected with others is crucial for your mental health.

Fitness can be a fantastic way to stay social. Join a local walking group, take a Pilates or yoga class, or team up with a friend for a weekly workout. The act of moving together can make exercise more enjoyable and give you a mental boost. Plus, sharing your experience with others who understand what you’re going through can be incredibly comforting.

6. Manage Stress with Mindful Movement

Stress and menopause often go hand in hand, but too much stress can make symptoms like anxiety and brain fog even worse. Adding mindful movement to your routine can help calm your mind while reducing tension in your body.

Activities like yoga, tai chi, or even a gentle stretching session can help you stay present and connected to your body. Even just a few minutes of deep breathing can work wonders for your mental state.

7. Prioritise Sleep (and Don’t Skip Rest Days)

Sleep struggles are common during menopause, and poor sleep can have a huge impact on your mood, memory, and patience. While regular exercise can improve sleep quality, it’s important not to overdo it – especially in the evening, as high-intensity workouts too close to bedtime can make it harder to wind down.

Focus on building a bedtime routine, staying hydrated throughout the day, and making rest days a priority.

8. Give Yourself Grace and Patience

Most importantly, be kind to yourself. Menopause is a time of significant change, and it’s normal to feel out of sorts. Some days will be harder than others, and that’s OK. Celebrate small wins, whether it’s getting out for a walk, eating a nourishing meal, or taking a well-deserved nap.

So, fitness, nutrition, and supplements like creatine can’t fix everything, but they can give you some more strength and resilience to face this phase of life with confidence and calm.