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5 Meals for Curing Depression during Menopause

5 Meals for Curing Depression during Menopause1

Using food to alter mood is practiced around the world, aphrodisiacs being one example. However, food can benefit health in countless ways, and there are many meal options that can help treat depression during menopause. Hormonal fluctuations can occur for a number of reasons, but they are more common during menopause. Read on to find five of the best meals for helping to alleviate depression during menopause.

1

Whole Wheat Pasta

5 Meals for Curing Depression during Menopause2

White pasta is full of empty calories, so instead, look towards complex carbohydrates to increase levels of serotonin and sustain energy throughout the day. Opt for brown pasta, which can be topped with a variety of sauces for a filling and mood-boosting meal.

2

Jacket Potatoes with Tuna

5 Meals for Curing Depression during Menopause3

Jacket potato and tuna is a recommended meal. Much like whole-wheat pasta, jacket potatoes are complex carbohydrates. This means they're a good part of healthy diet, which is important in curing depression during menopause. Adding beans or tuna provides protein and makes a jacket potato an excellent, healthy meal.

3

Lamb Stew

5 Meals for Curing Depression during Menopause4

Lamb is good as a mood elevator because it has omega-3 fatty acids. Adding it to a stew that includes onion, garlic, carrots, and sweet potatoes makes for a wholesome meal that can help improve depression during menopause.

4

Boiled Chicken or Turkey with Salad

5 Meals for Curing Depression during Menopause5

Chicken and turkey are rich in both vitamins B3 and B6, which have some antidepressant properties. Adding a salad on the side that includes lettuce, mushrooms, tomatoes, and carrots will provide good sources of niacin, vitamin D, and vitamin A.

5

Fruit Salad

5 Meals for Curing Depression during Menopause6

Sometimes you don't feel like cooking. If you're just looking for a quick snack, fruit salad is a great way to satisfy your hunger. Good fruits to use include kiwifruit, melon, strawberries, mandarin oranges, banana, and blueberries.

Further Information

While these meal ideas can help improve depression during menopause, there are plenty of other foods and treatment options for this symptom. Practicing relaxation techniques, eating healthfully, exercising, and drinking plenty of water are also important in depression prevention. If you are experiencing severe symptoms, it's important to consult a doctor.

Follow the links below to learn more about different treatments for depression during menopause.

How a Journal Can Help Overcome Depression

If you are suffering from depression, you aren't alone. Learn how to cope with depression through reflective journaling.

Depression After Hysterectomy

A hysterectomy is normally a safe, routine procedure, but it can come with unpleasant side effects, like depression.

Depression after Menopause

Depression can continue from perimenopause into postmenopause or appear for the first time in postmenopause. Women are at a higher risk.

Sources:
  • Almeida, O.P. (2010). B-vitamins reduce the long-term risk of depression after stroke: The VITATOPS-DEP trial. Annals of Neurology, 68(4), 503-510. doi: 10.1002/ana.22189
  • Amin, Z. , Canli, T. & Epperson, C.N. (2005). Effects of Estrogen-Serotonin Interactions on Mood and Cognition. Behavorial and Cognitive Neuroscience Reviews, 4(1), 43-58. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15886402
  • Lewis, J.E. et al. (2013). The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. ISRN Psychiatry, 621453. doi: 10.1155/2013/621453
  • Love, S. & Lindsey, K. (2003). Dr. Susan Love's Menopause and Hormone Book. New York: Three Rivers Press.