October feels like the right month to talk about the mind. As the seasons shift and our routines change, our mental wellbeing can start to feel a little more wayward. Whether it’s lessening daylight hours, busier schedules, or hormonal shifts, how we feel emotionally is often a reflection of what’s happening within the body too.

Research shows that during perimenopause, more than 40% of women experience new or worsening symptoms of anxiety or low mood. This isn’t ‘just in your head’ it’s a physiological response to changes in Oestrogen, Progesterone, and Serotonin regulation. The same hormones that influence our menstrual cycle also influence how we think, sleep, and manage stress.

This is where nutrition can play a powerful role. Foods rich in omega-3, B vitamins, magnesium, and tryptophan can help stabilise mood and support neurotransmitter balance. Just as we can train our bodies through movement, we can nourish our minds through the food we eat.

That’s why this month, I’m launching a new social media series called The Nourished Mind, where I’ll be combining my background in mental health nursing and nutritional therapy to explore the science and simple strategies behind food and mood. Each post will share practical insights, recipes, and realistic tips for supporting your emotional wellbeing from the inside out.

If you’ve ever felt that your mind and body are out of sync, this one’s for you.
Sources: British Menopause Society, NICE Guidance, Nutrients Journal (2020).

Recipe: Serotonin-Boosting Breakfast Bowl

Banana, Walnut & Berry Oat Bowl
Ingredients:
•    ½ cup oats
•    1 cup almond milk
•    1 ripe banana, mashed
•    1 tbsp chopped walnuts
•    1 tbsp flaxseeds
•    ½ cup mixed berries (fresh or frozen)
•    Sprinkle of cinnamon
*Optional: liquid sweetener of choice agave/ molasses/ honey
 

How it supports your mind:
Oats and banana support steady blood sugar and contain tryptophan, a serotonin precursor.
Walnuts and flaxseeds provide omega-3s for brain function.
Berries offer antioxidants to combat inflammation linked to low mood.
Warm, nourishing, and easy to digest — perfect for fuelling both your body and your mood.

Health & Happiness all
Dee