Getting frustrated over minute issues at work? Struggling to park your car? Or just bursting into tears in the middle of the day? All these sudden changes in your mood, when paired with extreme hormonal fluctuation and bodily changes can really take a toll on your body. As menopause is a significant transition for a woman’s body, one major aspect people tend to overlook is mood swings.
In their late 30s or early 40s, most perimenopausal women experience an impact on their psychological health. During this phase, women are at a higher risk of experiencing changes in mood and having higher irritability. Due to the lack of discourse on the symptoms of perimenopause, mood swings often go unnoticed by others or are brushed off as a nominal side effect. But it can really impact a woman’s well-being and should be looked into if it is affecting their functioning.
WHAT CAUSES MENOPAUSE MOOD SWINGS
The causes behind menopause mood swings are just as complex as the transition causing them. With a blend of hormone and physiological shifts in the picture, a woman’s mood and brain function can undergo significant change.
Menopause is a change marked by a decline of ovarian function, therefore, a drop in oestrogen levels becomes common to kick-start the transition. When these oestrogen levels decline, they indirectly impact everything - from your cardiovascular health to your mental health.
Oestrogen and the body’s serotonin levels are linked, causing a drop in the latter during perimenopause. And that is why women experience an increase in anxiety, irritability, sadness and frustration. The most minuscule issues could set off your emotions, often leading to confusion in perimenopausal women.
This phase also puts women at a higher risk of having a depressive episode, so it is advised to always look out for any warning signs and regularly visit your practitioner for tips to manage hormonal mood swings.
SIMPLE WAYS TO GET MOOD SWINGS IN CONTROL
1. AN EXERCISE ROUTINE
The body’s dopamine and serotonin levels are directly linked to exercise, so get your body moving for that dose of happy hormones. A light walk, yoga or strength training is known to boost your energy levels and help you feel more relaxed and in control. It helps with stress relief and helps you stay on top of your weight. You could find a group that can help yous tay on track or spend some me-time to balance your mood.
2. MANAGING YOUR DIET
By increasing your nutritional intake, you could balance the hormones in your system for better mood and focus. When the body is going through perimenopause, a lot of things can go haywire. That’s where a healthy diet with the right balance of vitamins can make an impact. Increasing the amount of fruits and veggies you eat could improve your bosy’s fibre, fatty acid and folate levels which could elevate your mood.
3. MINDFULNESS
In our modern-day lifestyle, our bodies are in a common state of stress and anxiety. In perimenopausal women, these stress levels tend to rise due to career shift, growing children, ageing parents or evolving relationship dynamics. During this transition, it is essential to get those stressors in check or they could further aggravate your health and leave you susceptible to infections and diseases. You can try meditation, and relaxation techniques like breathing or stretches to connect with your mind and maintain that mind-body connection.
4. TAKING HORMONAL SUPPLEMENTS
If you sense that your mood swings are interfering with your day-to-day life, it’s better to consult your gynaecologist and consider getting synthetic hormone supplements. As menopause does lead to oestrogen loss, and serotonin drops by default, you can find some relief by getting your hormone levels back up.
Some gynaecs may suggest low-dose oestrogen-like birth control pills to stabilise your mood and accordingly change your prescription based on your body’s reaction.
5. SHARE YOUR THOUGHTS
Since menopause is such a personal transition, it becomes difficult for women to find support in their immediate environment. So, it’s always an option to talk to your family and friends about what you’re feeling in this difficult phase.
At this time, your immediate family must understand the new you and support this transition. By voicing your feelings, you could feel more relaxed, and lighter and help your family and friends become more aware of perimenopause.
6. DEEPER SLEEP
Sleep is essential not just to help the body rest, but to keep your brain function intact. Due to night sweats and hormonal imbalance, a lot of perimenopausal women have incomplete or light sleep patterns. This leads to their moody behaviour and elevated irritability. This loss of sleep and bad mood can become a vicious cycle, so you can always try to break it by creating the right environment for yourself. A medial temperature, dim to no lights and keeping your electronics away is a good place to start. By associating the bed with your safe haven for rest, you can improve sleep quality and balance your mood.
7. ADOPT A HEALTHIER LIFESTYLE
During perimenopause, the body experiences higher levels of stress and fatigue. So adding smoking or alcohol to your diet can further aggravate your health. While an occasional glass of wine might do some good and help you relax, it’s advised to cut down any large intake of caffeine or alcohol to maintain your health and reduce any health risks.
8. HERBAL SUPPLEMENTS
While you do have allopathic solutions for menopausal mood swings, it’s helpful to try out any herbal or natural remedies for your health. You can try having chamomile tea or ashwagandha supplements to manage your stress and have other supplements to improve your energy levels.
However, it’s always recommended to cross-verify any supplements you’re taking with your gynaecologists to ensure they don’t clash with any pre-existing medication you are on.
9. DISTRACTING YOURSELF
Along with the physical transition of perimenopause, women may also go through various life changes. With some free time and space for themselves, it’s worth trying out any new hobbies or taking a class to develop your interest. Having something to look forward could elevate mood, relax the mind and improve self-esteem as well.
This change could be a starting point, not just for your health but also for your life, so always use that time to your advantage as well.
10. POSITIVE THINKING
Your outlook could really dictate the way you’re treating perimenopause. Most women tend to deal with it silently due to the stigma or misinformation around it. But, by shifting your attitude and perception, you could change the way your body and mind reacts to this change and improve your overall health.
You could seek therapy, find a support group or take a course on cognitive behavioural therapy to combat negative thoughts
