HWHR - Managing mind and Mood Symptoms Mind and Mood symptoms can be debilitating for many women transitioning through menopause. Symptoms that may range from brain fog and low mood to anxiety and depression for some females.  In this episode we give a snapshot introduction to the potential reasons and risk factors for these symptoms and outline some nutritional strategies a mid-life female runner may wish to introduce to help manage or alleviate them.  https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (03:11) Exploring the recognised cause of mind and mood symptoms as a female transitions through Menopause with an emphasis on the two phases of perimenopause: Early Phase – one or more missed menstrual cycles OR a persistent difference of 7 days (or more) in length of consecutive cycles Late Phase – menstrual irregularity progresses to longer periods of amenorrhea and more dramatic fluctuations in sex hormones   (08:25) Discussing key risk factors that may help explain why some women are more susceptible to mind and mood symptoms as they transition through menopause including: Psychosocial Resources – how well an individual copes with life events generally plus what social support an individual may have Mindset – a woman’s expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of life Exercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterparts History of anxiety/depression – a previous history of these conditions may lead to an increased likelihood of them occurring during perimenopause (16:54) Considering the impact of mind and mood symptoms on a mid-life female runner with a focus on the positive outcomes from “running through menopause” including: Better emotional wellbeing Better self-image Better self-confidence Less anger/irritability 

BUT…it is important to recognise that long-distance or intensive running may impact on mood negatively as a result of an exercise-induced stress response affecting hormone balance   (23:57) Looking at the potential nutritional factors that may be implicated in the development or exacerbation of mind and mood symptoms as a woman transitions through mid-life including: An overconsumption of refined carbohydrate rich foods and sugars – these foods are well known to lead to a disruption in hormone balance ranging from insulin to cortisol, both of which influence sex hormone balance Low fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens (chemical compounds that mimic oestrogen) Low intake of fruit and vegetables – therefore low intake of phytonutrients, which are known to be cell protective  (26:34) Outlining some dietary and nutritional habits to consider to support positive mental health and hormone balance including: Phytoestrogenic foods – phytoestrogens being compounds found naturally in many plant-based foods with their chemical structure and effects being very similar to that of oestrogen, albeit their effects are weaker Fennel and passionfruit – both thought to help reduce anxiety Pre and probiotic foods – important for the absorption of phytoestrogenic compounds  (31:53) Giving an action point to consider putting into place NOW that may help support any symptoms as you move through menopause ACTION POINT: Introduce an everyday healthy diet CONSISTENTLY.  By introducing this concept here, it will help ensure that a variety of natural and whole...