Menopause Serotonin Diet
Menopause can bring on a host of unwanted symptoms such as weight gain, hot flashes and prolonged stints of depression. While the "usual suspects" of menopause can often be counteracted with prescription medication, it would behoove you to first attempt to treat your symptoms naturally to avoid unwanted side effects. By following a serotonin diet, you can naturally treat the depression associated with menopause.
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Menopause
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Menopause is the period when your body ceases being fertile and your ovaries halt production of eggs. Menopause naturally affects women between the ages of 45 and 55, bringing with it night sweats, decreased sexual drive and mood swings. While menopause can be treated with hormone replacement therapy, a good first step is adherence to a rigorous diet aiming to increase serotonin levels naturally to stave off menopause-related depression.
Diet
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According to epigee,org, a health and fitness site for women, a balanced diet can help curb the symptoms of menopause by keeping your body running at peak condition, despite the rapidly occurring hormonal changes. While the mechanism by which serotonin improves mood is not fully understood, a study by William P. Schloss, conducted at the biochemistry department of the University of Dublin, found decreased production of serotonin is directly related to the development of depression. Thus, increasing your natural production of serotonin through diet is the key to alleviating symptoms of depression stemming from menopause.
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Tryptophan
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Serotonin is produced in your body following consumption of trigger foods, such as carbohydrates and foods containing certain ingredients such as tryptophan. Tryptophan, an amino acid, is the precursor to serotonin, necessary for its creation. Tryptophan is found primarily in foods such as dairy, meat, and whey protein. Other foods containing tryptophan include fish, nuts, rice, sesame and pumpkin seeds, and fruits. Thus, a diet to increase serotonin would base itself around consumption of these foods.
Rounding Out the Diet
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Ensure your diet is as balanced as possible. Each meal should contain a lean protein source, a whole grain, a fruit, a vegetable, and some healthy fat (such as fish oil, olive oil, avocados, almonds, or coconuts), in addition to at least one source of tryptophan. A sample meal might include salmon (protein and healthy fat) with broccoli, a fresh fruit salad, and a serving of brown rice.
Supplements
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Tryptophan is also sold as a stand-alone supplement, so while you will certainly be eating increased amounts through your diet, you might also want to purchase tryptophan on its own to ensure your serotonin needs are being met. Take between 500 and 1,500mg before bedtime to help reduce your symptoms. Additionally, fish oil has been shown to help stave off depression, so including five to 10g daily in your menopause diet might help alleviate symptoms further.
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