Research Finds a Simple Habit That May Help Improve Mood During Menopause

Exercise and mood changes

About three-quarters of menopausal women experience mood fluctuations, irritability or anxiety during perimenopause, according to the American College of Obstetricians and Gynecologists. Sleep disruption and hot flashes can make daily life harder, so a general instruction to exercise more may feel dismissive.

A review of studies found that exercise was linked to improvements in depressive symptoms, mood and quality of life during perimenopause and the first few years after menopause. The research team searched studies published through April 2025 and combined results where possible.

Activities may offer different benefits

Simone Saidel, the review’s lead author and a clinical psychologist, cautioned that the findings do not mean women should simply exercise more when they are still struggling. The studies generally compared an exercise program with usual care, or compared different activities.

Find what works for you

Katya Rubinow, an endocrinologist at UW Medicine in Seattle, said some activities prompt the brain to release mood- and reward-related chemicals, including endorphins and dopamine. Regular exercise may also reduce the body’s stress response over time and help with sleep.

Rubinow recommends checking how you feel after a workout and the following day, then using that feedback to guide activity choices as symptoms change. If low mood continues despite regular exercise, or symptoms affect work or relationships, discuss it with a health care provider; therapy, hormone therapy or nonhormonal treatment may help.