Many people experience low mood during the menopause.   This can be due to changes in hormone levels.  Serotonin is the brain chemical which gives a sense of well-being.  Low oestrogen can lead to  low levels of Serotonin.

The natural way to boost and maintain healthy levels of serotonin is to eat foods rich in tryptophan, which the body converts to serotonin. Combine these protein foods with wholegrain carbohydrates which are also needed for this chemical to reach the brain. Tryptophan is found in chicken, turkey, eggs, live bio-yoghurt, low fat cheeses, beans, lentils, quinoa, fish, oily fish, nuts and seeds. Good sources of carbohydrate are whole grains such as oats, quinoa, barley, rye, brown rice, wholemeal breads, oat cakes and rice cakes.

Other causes of low mood can be a deficiency in good oils, particularly omega 3 found in oily fish (salmon, mackerel , anchovies , tuna and sardines).  Aim to have oily fish 2 -3 times per week.

Whilst the weather is good go outside to increase your exposure to the sun.  The  production of serotonin is directly related to exposure to sunlight.  In addition, sunlight is the best source of Vitamin D, which also helps lift mood. Exercise also helps mood by regenerating nerve tissue in the brain and releasing feel good endorphins.

Brown Rice, Turkey, Vegetable, and Rocket Jumble (Serves 2)


  • 1 cup brown rice
  • 2 cups stock (whatever you like–vegetable or chicken)
  • 2 tablespoons olive oil
  • About 200g ground turkey
  • About 1 cup total of finely chopped vegetables of your choice.  Chop them the way you like. You can use carrots, onions, garlic, celery, and red bell pepper.
  • Thyme
  • a squirt of chilli sauce (Thai, Chinese or west Indian)
  • Lots of rocket (about 4 cups coarsely chopped). You could use spinach if you do not like rocket



  1. Pour the stock into a heavy pot, bring to a boil and add the rice.  Cover the pot and reduce the heat to low. Cook the rice until it has absorbed the stock–about 40 minutes.
  2. While the rice cooks, chop the vegetables and garlic, and thyme and add it to a heavy skillet that has been heated over medium high heat, with the oil added.  Sauté until the vegetables have softened slightly, about 2 minutes.  Add the turkey and cook until it no longer shows signs of red.   When the veggie turkey mixture is done, add the rocket and chilli sauce to the pan and toss for about 30 seconds so the rocket starts to wilt.  Season with the salt and pepper and set aside.
  3. When the rice is done, add the vegetables turkey mixture to the rice and toss well.  Taste for seasoning and serve immediately.

For more advice from Ceri Morgan and Ann Souter visit

Ann Souter

Ann has a Diploma in Nutritional Therapy. She is also registered with the Complementary & Natural Healthcare Council. She has been practising in the field of nutrition since 2008.

Guest Writer

Copyright ©Menohealth 2023 | Website crafted and maintained by NDM Creative part of the NDM Hub group.
     User Access Terms

Website Privacy Policy


Key Details

This website privacy policy describes how MENOHealth protects and makes use of the information you give to the company when you use this website.
If you are asked to provide information when using this website, it will only be used in the ways described in this privacy policy.
This policy is updated from time to time. The latest version is published on this page.

This website privacy policy was updated on 15 October 2018

If you have any questions about this policy, please email or write to us at our registered address.

Data Controller

For the purpose of the General Data Protection Regulation EU 2016/679, the data controller is Move it or Lose it Ltd, a company registered under Company No. 07320699, trading as MenoHealth™ whose registered address is The Old School, School Lane, Blymhill, Staffordshire, TF11 8LJ.


We gather and use certain information about individuals in order to provide products and services and enable certain functions on the website. We also collect information to better understand how visitors use this website and to present timely, relevant information to them.

What data we gather

We may collect the following information:
  • Name
  • Contact information including email address
  • Other information necessary to answer your enquiries

How we use this information

Collecting this information helps us understand what you are looking for from the company, enabling us to deliver improved products and services.

Specifically, we may use data:
  • For our own records
  • To improve the products and services we provide
  • To contact you in response to a specific enquiry
  • To send you general (non-marketing) commercial communications
  • To send you promotional emails about products, services and other things that we think might be relevant to you, where you have specifically agreed to this by email or web form

Cookies and how they use them

What is a cookie?

A cookie is a small file placed on your computer’s hard drive. It enables our website to identify your computer as you view different pages on our website. Cookies allow websites and applications to store your preferences in order to present content, options or functions that are specific to you. They also enable us to see information like how many people use the website and what pages they tend to visit.

How we use cookies?
We may use cookies to:
  • Analyse our web traffic using an analytics package. Aggerated usage data helps us improve the website structure, design, content and functions.
  • Identify whether you are signed in to our website. A cookie allows us to check whether you are signed into the site.
  • Test content on our website. For example, 50% of our users might see one piece of content, the other 50% a different piece of content.
  • Store information about your preferences. The website can then present you with information you will find more relevant and interesting.
  • To recognise when you return to the website. We may show your relevant content or provide functionality you used previously.

Cookies do not provide us with access to your computer or any information about you, other than that which you choose to share with us.

Controlling Cookies

You can use your web browser’s cookie settings to determine how our website uses cookies. If you do not want our website to store cookies on your computer or device, you should set your web browser to refuse cookies.
However, please note that doing this may affect how our website functions. Some pages and services may be unavailable to you.
Unless you have changed your browser to refuse cookies, our website will issue cookies when you visit it.

Controlling information about you

When you fill in a form or provide details on our website, you will see one or more tick boxes allowing you to opt-in to receive marketing communications from us by email, telephone, text message or post.

If you have agreed that we can use your information for marketing purposes, you can change your mind easily via one of these methods:

Send an email to

Write to us at our registered address

We will never lease, distribute or sell your personal information to third parties unless we have your permission or the law requires us to.

Any personal information we hold about you is stored and processed under our data protection policy, in line with the EU General Data Protection Regulation (GDPR).


We will always hold your information securely.
To prevent unauthorised disclosure or access to your information, we have implemented strong physical electronic security safeguards.
We also follow stringent procedures to ensure we work with all personal data in line with the EU General Data Protection Regulation (GDPR).

Links from our site

Our website may contain links to other websites.

Please note that we have no control over website outside the domain. If you provide information to a website to which we link, we are not responsible for its protection and privacy.

Always be wary when submitting data to websites. Read the site’s data protection and privacy policies fully.

MenoHealth Login

Health Disclaimer