Mood Swings and Menopause

For many women, the menopausal years can feel like an emotional roller coaster. It’s not uncommon to experience anger, irritability and depression.

These mood changes are caused by the fluctuations in hormones as a woman moves through perimenopause and into menopause. Women with a history of severe premenstrual syndrome or clinical depression may find their symptoms are more intense.

Changing your diet

Mood swings are the most common sign of menopause, which occurs when levels of oestrogen decline. This causes a number of symptoms including hot flashes, irritability and poor sleep quality. Changing your diet can help to improve these symptoms.

Adding more leafy vegetables, fruits and berries to your diet can provide antioxidants that can reduce the oxidative stress that can cause mood changes. Reducing your intake of refined carbohydrates, which can lead to blood sugar fluctuations and aggravate mood issues, is also a good idea. Eating oily fish, which is a good source of omega-3, can also improve your mood.

Regular exercise, which helps to relieve stress and promotes better sleep, can also improve your mood. Taking up a new hobby or engaging in a social activity can also be beneficial, as it can help to give you something to focus on other than your problems. If your mood changes are severe and causing distress, consider talking to your doctor or a therapist for advice and treatment. They can recommend medicine or other methods of coping, such as cognitive behavioural therapy.

Meditation

Menopause can cause mood changes in women, especially when their hormone levels fluctuate. These hormone fluctuations can lead to stress and anxiety, which in turn can trigger emotional changes. It’s important to find ways to reduce these feelings and keep them under control. Meditation can help with this.

This practice involves taking a break from everyday life and focusing on the present moment. It’s a way to relax and decompress, and it can help with symptoms like depression and anxiety. It can also boost mood by promoting the release of serotonin.

During meditation, you can learn how to observe your thoughts and emotions without judgment. It can help to focus on positive aspects of yourself, such as your intelligence and physical beauty. It’s also important to get support from family and friends. They can remind you that you’re not alone and that menopause is a natural process. It can also help to commiserate with other women who are experiencing the same thing. This can relieve stress and make you feel more understood.

Exercise

Getting regular exercise can boost your mood and improve your overall health, especially during menopause. It can also help alleviate symptoms such as hot flashes and trouble sleeping at night, which can worsen irritability. Exercise reduces stress and promotes endorphins, which can ease depression and anxiety. It can also help you maintain a healthy weight and avoid the risk of serious diseases that can accompany low estrogen levels, such as heart disease and osteoporosis.

Mood swings can be triggered by many things, including fluctuations in hormones, according to the North American Menopause Society. Women who experienced severe PMS or clinical depression before perimenopause are more likely to experience difficult menopausal mood changes, as are those with other significant mental health issues. In addition, the onset of perimenopause may be accompanied by symptoms such as erratic periods, sex changes and vaginal dryness. These symptoms can make it more difficult to keep up with your daily activities, which in turn can contribute to mood changes and irritability. In addition to exercising, you should drink plenty of water, take supplements such as ashwagandha or black cohosh and get enough sleep.

Relaxation techniques

Mood swings during menopause can interfere with work, relationships and other day-to-day activities. In addition, sleep disturbances are common during menopause, which can lead to fatigue and irritability. It’s important to take time for yourself and engage in relaxing activities.

One way to relax is through visualisation. You can sit in a quiet spot and close your eyes while imagining a relaxing scene. You can also try deep breathing or meditation to help ease stress and anxiety.

Studies have found that muscle relaxation techniques and breath-based relaxation techniques may be effective for alleviating menopausal symptoms. Two Applied Relaxation trials, two Paced Respiration trials and one study of deep breathing and guided imagery plus muscle relaxation showed improvement in mood.

Depression and anxiety can be triggered by hormone fluctuations in perimenopause, but it’s important to remember that your mood is normal and not a sign of mental illness. If you feel that your mood is affecting your life, talk to a health professional. They can help you understand the cause of your mood changes and recommend treatments or medications if needed.

Hormone replacement therapy

Some women experience a drop in their levels of the hormone oestrogen as they reach perimenopause, and this can make them more prone to mood swings. If low mood persists, talk to your doctor. They can recommend a treatment that could help stabilise your moods.

One option is to take oestrogen and progestin or oestrogen and testosterone for those who still have their wombs, as this has been shown to improve symptoms such as mood, hot flushes and vaginal dryness. This is called HRT (hormone replacement therapy).

There is also an alternative approach that involves taking herbal supplements, such as St John’s Wort, although it’s important to note that this hasn’t been extensively studied so you should always speak to your doctor before trying anything new. Regular exercise is also helpful, as is a healthy diet and staying socially connected. Using a technique such as cognitive behavioural therapy, which helps you notice and combat negative thinking, can also be very beneficial. Finally, try to keep things in perspective and remember that mood changes are a natural part of the menopause process.

If you’ve tried other avenues already but aren’t noticing enough of a difference, then MenoBliss could help. With 38 natural active ingredients to help improve hormonal balance, MenoBliss helps reduce aches and pains, hot flashes, mood swings, depression, insomnia, brain fog, hair loss, and lack of desire. Order your MenoBliss today.