At some point in their lives, 25 percent of women will be affected by depression. according to psychguides.com, a series of expert consensus guidelines compiled by physicians. If you are one of the many women experiencing depression during menopause, it may help you to know that changes in your diet can help alleviate some of the symptoms of menopausal depression.
Symptoms
During menopause, your ovaries lose some of their ability to produce estrogen. Decreased estrogen levels are considered to be the cause of many of the symptoms associated with menopause, according to health-cares.net, a site specializing in guides for diseases and disorders. As reported in The Health Care Center, an online guide to better health and wellness, studies show that if you increase your intake of foods containing phyto or plant estrogens, such as beans, soy products, nuts, flax, legumes,spinach, lentils, yogurt and sprouts, it can help combat depression caused by your body's estrogen loss. Fish high in omega-3 fatty acids, such as salmon, may also help you feel less depressed, according to a 2009 article in the "The American Journal of Clinical Nutrition." Omega-3 fatty acids help regulate the balance of your hormones and also help reduce hot flashes.
Considerations
If hot flashes and night sweats are getting you down, eliminating or reducing your intake of caffeine, alcohol and spicy foods may help reduce the incidence of these symptoms. If you are experiencing discomfort from very dry, itchy skin, the addition of flax seed oil to your diet may also help you, according to Women's Health, a site focusing on women's health and reproductive issues.
Effects
Although medication is available to treat your depression during menopause, simple changes in your diet may help. Drinking eight glasses of water may help you to stave off problems associated with dehydrated mucous membranes and dry,aging, pigmented skin, according to The Health Care Center. These disturbing aspects of menopause can affect your sex drive as well as the way you look and feel.
Benefits
Other foods may be beneficial for you as well. Foods high in zinc, such as oysters, lean red meat and poultry, may help alleviate menopausal symptoms associated with skin irritation and dryness, according to Women's Health.
Expert Insight
You may experience some undesirable changes, such as weight gain, during menopause. Reducing your intake of dietary fat, such as fried foods, butter, margarine, and vegetable oils and cutting back on concentrated sweets like cake, pie, candy, cookies and regular sodas, while increasing your daily exercise, can help you lose weight and feel better. A registered dietitian can design a meal plan to help you feel better during menopause.
References
- psychguides.com: Expert Consensus Guideline Series: Depression During the Transition to Menopause: A Guide for Patients and Families
- health-cares.net: What causes menopause?
- The Health Care Center: What Are The Best Foods To Be Taken During Menopause?
- "The American Journal of Clinical Nutrition"; Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women; Michel Lucas, et.al; 2009
- Women's Health: health information & more: Menopause
