So You Want to Support Your Mental Health Through Menopause
Menopause can take a serious toll on mental health—thanks to shifting hormones, disrupted sleep, and all the life changes that come with it. In this post, we break down what’s really happening behind the mood swings and brain fog, plus how nutrition, movement, and mindset can help you feel more like yourself again.
BLACK IRON RADIO EP. 290: Eating for Brain Health: So You Want to Support Your Mental Health Through Menopause
Menopause isn’t “the end”, it’s a transition that deserves more understanding and support than it usually gets. Maggie, Morgan, and Jess tackle the mental-health side of menopause: what’s happening hormonally, why mood swings and brain fog are so real, and how to nourish your mind and body through it all. From protein and omega-3s to strength training, group fitness, and community – this conversation normalizes “the change” while offering tangible tools to help women feel more like themselves again.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Menopause might be called “the change,” but it’s not the end of who you are—it’s the start of a new chapter that deserves compassion, community, and better science. Every woman will experience it, yet most are left guessing their way through mood swings, anxiety, and brain fog that seem to come out of nowhere.
At Black Iron Nutrition, we want to change that. Let’s talk about what’s really happening, why your mental health deserves just as much care as your hormones, and how to feel more grounded through it all.
Understanding What’s Happening
The hormonal fluctuations of perimenopause and menopause—especially estrogen, progesterone, and testosterone—don’t just affect your body composition; they affect your brain.
Estrogen supports serotonin and dopamine production, so when it drops, so can your motivation, focus, and mood.
Progesterone interacts with GABA, your brain’s “brake pedal.” As it declines, anxiety and restlessness can rise.
Cortisol—your stress hormone—often runs higher due to sleep disruption and lifestyle strain, which only compounds things.
Add unpredictable hormone swings and you’ve got the perfect recipe for irritability, tears, or the occasional bout of what one client hilariously called “menopausal rage.”
How Hormones Affect Your Brain
The link between estrogen and serotonin explains why some women suddenly feel like they’ve lost their emotional footing. The drop in dopamine dulls motivation and satisfaction, making once-joyful activities feel flat.
That “brain fog” everyone jokes about? It’s real. Many women describe it as trying to think through wet cement. And while it’s tempting to self-blame, this is biochemistry, not a character flaw.
Nutrition for Your Mental Health
Hormones aside, how and what you eat can make a profound difference in how you feel day to day.
Protein
More is better. Protein helps stabilize blood sugar, preserve muscle, and provides amino acids that support serotonin and dopamine production. Start your day with a protein-heavy breakfast—it’ll set the tone for steadier energy and mood all day long.
Omega-3s
DHA and EPA support neurotransmitters and brain function. Diets rich in omega-3s (think salmon, sardines, chia seeds, or supplements) can reduce depressive symptoms and inflammation—both of which can worsen through menopause.
Fiber
Fiber feeds your gut microbiome, and your gut produces neurotransmitters like serotonin. It also helps bind excess estrogen and remove it from your system. Aim to get most of your fiber from food—berries, veggies, and chia seeds—rather than jumping straight into fiber supplements (trust us, go slow on the psyllium).
Caffeine, Alcohol, and Sugar
Caffeine is fine in moderation, but watch your cutoff time. Your body’s sensitivity to it changes with age, and sleep becomes more fragile. Alcohol, on the other hand, is basically a guaranteed sleep saboteur. It’s fun in theory, less fun when you’re wide-awake at 2 a.m. regretting your one glass of red.
Lifestyle Habits That Help
Movement
Strength training, walking, yoga—whatever keeps you moving matters. Lifting weights helps combat muscle and bone loss, but the biggest mental-health benefit often comes from community. Group fitness, walking clubs, and CrossFit boxes can offer belonging during a time that often feels isolating.
Sleep
Hot flashes, night sweats, and bathroom trips can wreck sleep. Try cooling sheets, limit caffeine after noon, and keep hydration steady throughout the day (but not right before bed). A warm bath an hour before bed can actually help your body cool itself naturally. And yes, a spoonful of peanut butter at 2 a.m. sometimes works wonders.
Stress Management
Meditation, journaling, walking outside—pick your tool. Morgan’s go-to is a quiet moment with incense and a tarot card before work. Jess gets outside with her baby every morning for sunlight and fresh air. Maggie joined a gym book club that meets monthly to discuss whatever they’re reading. The method doesn’t matter—what matters is making time for calm.
Mindset & Self-Compassion
Menopause can feel like losing control of your body, but it’s also a chance to rewrite how you define your worth. Our culture ties women’s value to youth, fertility, and beauty—but your body isn’t your résumé. You are not less valuable because you are changing.
Instead of fighting change, embrace it as evolution. As Morgan puts it: “Your appearance isn’t the most interesting thing about you.”
Seek therapy or a menopause-trained practitioner if depression or anxiety start feeling unmanageable. The Menopause Society (menopause.org) has a directory of specialists who understand what you’re going through.
Simple Things You Can Start This Week
Find a support group. Connection reduces isolation and normalizes your experience.
Eat three times by 3 p.m. Keeping meals consistent helps with energy and mood regulation.
Move daily. Even a walk outside with your favorite podcast can reset your nervous system.
The Bottom Line
Menopause doesn’t mark the end of vitality—it’s a new chapter of strength, wisdom, and freedom. With the right nutrition, movement, mindset, and support, you can feel mentally clear and physically powerful through the transition and beyond.
At Black Iron Nutrition, we’re here to help women navigate this chapter with the same evidence-based tools and community support we bring to every stage of life.
🎙️ WANT MORE? SUBSCRIBE TO BLACK IRON RADIO!
If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
