Why do I feel low since menopause started?

Low mood can occur during the menopause transition. Fluctuating hormones may contribute, while poor sleep, hot flushes, fatigue, stress and changes in daily life can all affect how you feel.

What does menopause do to hormones and mood?

Oestrogen interacts with neurotransmitter systems involved in mood, including serotonin. During perimenopause, hormone levels can fluctuate considerably, which may coincide with irritability, mood swings or feeling low.

Progesterone and changes in sleep and stress can also influence how resilient you feel. The pattern differs greatly between women.

Is low mood during menopause the same as depression?

No. Temporary or fluctuating low mood is not automatically clinical depression. Depression generally involves persistent symptoms such as low mood or loss of interest that substantially affect daily life.

Women with a previous history of depression or hormone-sensitive mood symptoms may be more vulnerable during the menopause transition. If low mood persists for two weeks or more, interferes with daily functioning or worries you, speak to your GP or a mental-health professional.

Which menopause symptoms can make low mood worse?

• Sleep problems: night sweats and repeated waking can affect mood and resilience.
• Hot flushes: frequent symptoms can be physically and emotionally exhausting.
• Fatigue and concentration problems: low energy and brain fog can make everyday life feel harder.
• Changes in body composition: these can affect how some women feel about their bodies.

These symptoms can reinforce one another, which is why looking at body, food & mind together can be useful.

How can movement support your mood?

Regular physical activity can support mental wellbeing, sleep and stress management. Strength training is particularly valuable during menopause because it helps maintain muscle and physical function. Cardio, Yoga, Pilates and walking can complement strength work.

At bbb, you can combine these forms of movement with personal coaching in a way that fits your energy and experience.

What can you eat to support mood and energy?

A varied diet with regular meals can support stable energy. Useful plant-based foods include pulses, tofu, tempeh, whole grains, nuts, seeds, vegetables and fruit.

• Protein-rich foods provide amino acids used throughout the body.
• Whole grains and other fibre-rich carbohydrates can form part of regular, balanced meals.
• Walnuts, chia and flaxseed provide plant omega-3 fatty acids.
• Leafy greens, nuts and seeds provide magnesium.
• Limiting alcohol may help if it disrupts your sleep or worsens your mood.

When should you seek professional help?

Seek help if low mood persists, affects your daily life, you lose interest in things you usually enjoy, or you experience hopelessness or thoughts of self-harm. Your GP can assess what is going on and discuss psychological support, menopause treatment or other appropriate care.

Lifestyle support can complement medical or psychological care; it should not replace it when professional treatment is needed.

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