Perimenopause, the transitional phase leading up to menopause, is often accompanied by a range of physical and emotional changes that can significantly impact a woman’s quality of life. Among these changes, fluctuations in hormone levels can lead to a decrease in serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep, and overall well-being.
Understanding the intricate relationship between serotonin and this transitional phase is crucial for fostering a positive experience during perimenopause.
Perimenopause and Serotonin: What can help and what to do?
Breakfast for fat-burning
Do not skip breakfast. When breakfast is skipped, the body turns down the metabolism to store energy. By eating a balanced breakfast, the body will create an active metabolism that can burn fat efficiently and build lean body mass. Many studies have shown that fat-burning, muscle-building potential is highest in the morning.
Daylight & Serotonin
The early morning daylight stimulates the pineal gland to produce serotonin. Serotonin regulates the appetite center, mood, sexual desire and sleep. All these functions can be retarded by a deficiency in serotonin. The body needs a meal with high quality protein to provide the amino acid, tryptophan.
- Tryptophan is the essential building block to produce serotonin. It occurs naturally in foods such as meat (especially chicken, turkey, pheasant, beef), cottage cheese, milk, whey, eggs, nuts, and legumes (beans).
- Omega-3 essential fatty acids (flaxseed oil), vitamin C, the B vitamins, enzymes and trace minerals are all required for tryptophan to be made into serotonin.
Having a nutritious shake for breakfast, made from organic vegan protein powder or a whey protein powder, will provide the right type and amount of protein needed to produce an ample supply of serotonin.
Adding 1/2-1 cup fruit or berries and a tablespoonful of flax seed oil to this nutritious shake will satisfy the body’s need for sugar in the form of complex carbohydrates and omega-3 fatty acids.
5-HTP (5-hydroxytryptophan)
5-HTP (5-hydroxytryptophan) extracted from Griffonia Simplicifolia, a small African bean, can be very beneficial for people who struggle with food cravings, weight loss and depression due to low levels of serotonin.
5-HTP, an amino acid one step from the amino acid tryptophan, crosses the blood-brain barrier more easily than tryptophan and is converted into serotonin.
Griffonia supplements can help curb hunger, particularly for carbohydrates. Yet, no product, be it nutrient or herb, will keep the weight off if it is not used in conjunction with exercise and a willingness to alter what you eat and when you eat.
Nutritious Breakfast Shake for Serotonin Production
Ingredients:
- Organic vegan protein powder or whey protein powder
- 1/2 to 1 cup of fruit or berries
- 1 tablespoon of MCT oil
- 1 tablespoon of ground flaxseeds
- 1-2 cups of water or your fav milk or milk alternative
Directions:
Blend until smooth in a blender of your choice
Benefits of Having a Nutrition Breakfast Shake for Serotonin Production
- Provides the right type and amount of protein needed for ample serotonin production
- Satisfies the body’s need for sugar through complex carbohydrates from fruit
- Supplies omega-3 fatty acids & phytoestrogens from flaxseeds
- MCT oil contains medium-chain fatty acids from coconuts that offers a metabolic boost and increase sense of fullness
How it works:
- The protein powder ensures adequate amino acids for serotonin synthesis
- Fruit adds natural sweetness and essential phytonutrients and polyphenols
- Flax seed oil and MCT oil contributes healthy fats important for overall well-being and energy
This nutritious shake combines key elements to support mood regulation and energy balance, making it an excellent choice for a balanced breakfast.
Some more useful tips on what to eat, and when to eat to help with perimenopause:
Replace breakfast with a low-calorie, nutritious shake containing 20 grams of high-quality protein (grass-fed whey protein powder, organic vegan protein powder).
Eat at least three meals a day and two high protein snacks. Have equal proportions of calories from proteins, dietary fats and carbohydrates.
Increase your intake of omega-3 fatty acids (good sources of dietary fat) from flaxseed, walnuts, wild pacific salmon, hempseed, omega-3 eggs and supplements containing oils extracted from these sources.
The main meal (slightly higher in calories) should be lunch. At noon, the body’s natural enzyme production is at a maximum.
Do not eat the dinner meal past 7 p.m., or when unavoidable, supplement your meal with plant-based digestive enzymes.
Eat minimal carbohydrates (i.e., rice, bread, pasta, other grains) and no later than 5 pm.
This is part 4 of 4 in this series
Check out Part 1: Perimenopause Symptoms, Stress and Cortisol
Check out Part 2: Perimenopause: Stress, Anxiety, and Depression
Check out Part 3: Stress and Weight Gain During Perimenopause
Want more tips about holistic health and the latest research? Check out the Holistic Insiders Group. A monthly virtual gathering where you’ll:
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References
https://pubmed.ncbi.nlm.nih.gov/18332882/ Increased visceral fat and decreased energy expenditure during the menopausal transition, 2008
https://www.apa.org/obesity-guideline/estimated-calorie-needs.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/ Muscle tissue changes with aging, 2010
Vliet E., Women, Weight and Hormones, M.Evans & Co., NY, 2002
Peeke P., Fight Fat After Forty, Penguin Books, NY, 2000
Jenkins D. et al. Metabolic Effects of a Low-Glycemic Index Diet, Am J Clin Nutr 1987; 46:968-975
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