Power Moves: What Women Can Do About Mood in Menopause

by: Dr. Beverly Huang ND, MSCP

If you’ve felt like your emotions have been hijacked lately — swinging between irritability, sadness, or full-blown anxiety — you’re not imagining it. The menopausal transition is a time of increased vulnerability to mood changes. In fact, women are more likely to experience depression for the first time in perimenopause than at any other stage of life.

Here’s the good news: you are not powerless. There are clear, evidence-based steps you can take to support your mental health during this hormonal shift. Consider these your Power Moves.

Get Clear on What’s Really Happening

Knowledge is power. The risk of depression increases in perimenopause because of hormonal fluctuations, sleep disturbances, and midlife stressors (think caregiving, career transitions, and aging parents). Understanding that this is biological — not a personal failing — is the first step in reclaiming your mental health.

Ask the Right Questions Before Starting Medication

Antidepressants are the most prescribed medications for women in their 40s and 50s. Sometimes they’re exactly what’s needed. But they’re also frequently prescribed for symptoms that are hormonally driven, not purely psychiatric.

Power Move: Ask your provider, “Could my symptoms be related to menopause?” and “Would hormone therapy or lifestyle changes be appropriate to try first or alongside medication?”

Consider Hormone Therapy as Part of the Toolkit

Research shows that transdermal estrogen can have mood-stabilizing and antidepressant effects in perimenopause and early menopause. It’s not right for everyone, but it’s worth the conversation with a knowledgeable provider.

Prioritize Sleep Like It’s Your Job

Insomnia is both a symptom and a driver of mood disorders. Every hour of restorative sleep is an investment in your emotional resilience.

Power Moves for sleep:

• Keep a consistent bedtime and wake time

• Limit alcohol and late-night screen use

• Cool your bedroom to reduce night sweats

• Try mindfulness, yoga, or guided relaxation

Move Your Body, Lift Your Mood

Exercise is one of the most powerful, free antidepressants out there. Regular aerobic activity and strength training improve serotonin, dopamine, and endorphins — all of which buffer against depression and anxiety.

Power Move: Aim for 150 minutes of movement per week — and don’t forget resistance training to protect bones and metabolism.

Build Your Support Squad

Isolation worsens mood symptoms, while connection protects against them. Whether it’s therapy, support groups, or your “ride-or-die” friend, make sure you’ve got people who get it. This is why communities like our menoPowered Thrive Method exist — so you never have to navigate this alone.

Fuel Mood with Food

Blood sugar swings can amplify irritability and anxiety.

Power Moves in the kitchen:

• Anchor meals with protein and fibre

• Cut back on ultra-processed foods

• Add omega-3 rich foods (salmon, chia, flax)

• Stay hydrated

Don’t Gaslight Yourself

The old “it’s all in your head” narrative ends here. If your mood feels off, it matters. You deserve to be taken seriously, to explore all your options, and to create a care plan that honours both your biology and your lived experience.

Mood shifts in menopause are common — but they’re not something you have to suffer through. With the right strategies, support, and sometimes medical treatment, you can feel like yourself again.

This is your reminder that taking action is not weakness. It’s power.