As a doctor going through perimenopause, I am acutely aware of the emotional turbulence that this phase can bring.
The physical and hormonal changes are inevitable; for many women, this journey can feel like a rollercoaster. However, with the right strategies, we can harness the power of our body's natural "happy hormones"—dopamine, serotonin, and oxytocin. These neurotransmitters play a vital role in emotional well-being, helping us feel joy, connection, and a sense of reward. In this blog, I will share the ways I have found to naturally boost these hormones during perimenopause, based not only on my professional knowledge but also on my personal experience.
Understanding the Role of Happy Hormones
First, let’s break down these important neurotransmitters:
Dopamine is associated with the brain’s reward system and motivates us to engage in pleasurable activities.
Serotonin regulates mood, appetite, and sleep, playing a major role in our overall well-being.
Oxytocin is known as the "love hormone" or "bonding hormone," and is released during moments of social connection and intimacy.
During perimenopause, the fluctuations in estrogen and progesterone can lead to disruptions in the levels of these neurotransmitters, potentially resulting in mood swings, anxiety, and even depression. However, there are several ways to naturally support the production of these happy hormones.
1. Exercise: A Natural Mood Booster
One of the most effective ways to increase dopamine, serotonin, and oxytocin is through regular physical activity. Various studies have shown that exercise has a profound impact on mood, particularly during perimenopause. For instance, a study found that moderate-intensity exercises, such as step aerobics and educational games, significantly increased plasma dopamine and oxytocin levels in women undergoing the menopausal transition [(Yavuz et al., 2022)]). This research is a reminder of the powerful mood-boosting effects of physical activity.
What I do: I integrate daily walks, yoga, and occasional group fitness classes like spinning. The social aspect of these activities not only helps to release oxytocin but also makes me feel connected to others going through similar experiences.
2. Mindful Eating and Nutritional Support
The food we consume can have a direct effect on our brain chemistry. A balanced diet rich in omega-3 fatty acids, found in fish like salmon and chia seeds, can promote serotonin production. Additionally, supplements such as Dehydroepiandrosterone (DHEA) have been shown to improve emotional and psychological well-being by boosting serotonin and beta-endorphin levels [(Valencia et al., 2005)]
What I do: I have made a conscious effort to incorporate more fatty fish, dark chocolate (a dopamine booster!), and leafy greens into my diet. These choices not only fuel my body but also support my brain’s neurotransmitter production.
3. Social Connection and Support Systems
Human connection plays a significant role in boosting oxytocin levels. Whether it's through physical touch, spending time with loved ones, or participating in social activities, these interactions stimulate the release of oxytocin, which in turn reduces stress and anxiety.
What I do: I prioritize time with friends and family, even if it’s just a coffee date or a video call. Volunteering at local community events has also provided a meaningful way to connect with others and experience the joy of giving.
4. Hormone Replacement Therapy (HRT) and Supplements
For some women, natural methods may not be enough to counter the intense hormonal fluctuations of perimenopause. Hormone replacement therapy (HRT) can be beneficial in regulating mood, particularly by balancing estrogen levels, which in turn helps stabilize serotonin and dopamine.Â
What I do: After discussing it with my doctor, I opted for low-dose hormone therapy.
5. Mind-Body Practices: Meditation and Yoga
Meditation, yoga, and other mindfulness practices help to naturally boost serotonin and oxytocin. The act of slowing down, focusing on the breath, and being present at
the moment reduces cortisol levels and supports the production of happy hormones.
What I do: I start each day with a 10-minute meditation, focusing on gratitude and mindfulness. Yoga not only helps me stay physically active but also centers my mind, leaving me feeling calm and content.
6. Adequate Sleep: The Unsung Hero
Sleep is crucial for the regulation of neurotransmitters, particularly serotonin and dopamine. Unfortunately, perimenopause often brings sleep disturbances. Creating a sleep-friendly environment, practicing good sleep hygiene, and seeking help for sleep disorders are essential steps to ensure adequate rest and the replenishment of these hormones.
What I do: I follow a strict sleep schedule, turning off screens an hour before bed and drinking calming herbal teas like chamomile. Magnesium supplements have also helped me relax before bedtime.
Conclusion: Embracing the Journey
Perimenopause is a natural part of life, but it doesn’t have to be a tumultuous one. Through a combination of exercise, diet, social connection, hormonal support, mindfulness practices, and good sleep, I have found ways to boost my dopamine, serotonin, and oxytocin levels, making this journey a more positive experience. For every woman going through this phase, I encourage you to explore these methods and find what works best for your body and mind.
Embrace the journey—happier days are ahead.
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