Menopause marks a significant transition in a woman’s life. Hot flashes, night sweats, sleep disturbances, slowed metabolism, and dry skin are several symptoms they must learn to manage in their golden years and beyond.
You become unpredictable once you hit menopause. Experiencing a range of emotions, from happiness to sadness and anger, is a common human experience. Although mood swings can be challenging for you and your loved ones, you can manage this issue with the proper interventions.
However, if your mood swings have disrupted your daily life, seeking professional help can be a game-changer. As a trusted Gold Coast menopause GP who has helped numerous Australian women navigate this murky post-period phase, We can help.
This blog will delve into the most effective ways to manage menopause mood swings, empowering women to understand and take charge of their daily choices and fully embrace their midlife awakening.
Why Do I Experience Mood Swings During Menopause?
Neurotransmitters are chemical messengers that transmit signals from nerves to other nerves, muscles, or gland cells, affecting mood, sleep, energy levels, and emotional stability. The decrease in estrogen levels during menopause influences how these neurotransmitters function.
Serotonin is a type of neurotransmitter that helps stabilise mood and emotional responses. Studies have shown that estrogen affects serotonin levels transmitted throughout the nervous system.
For this reason, fluctuations in estrogen levels during perimenopause and menopause affect serotonin activity, causing sudden, volatile, and erratic mood swings. Additionally, unstable progesterone levels can disrupt serotonin levels and exacerbate the situation.
Understanding the link between estrogen and serotonin can help women in midlife understand the connection between hormones and mood swings. The association between this hormone and neurotransmitter can also help them understand why specific times, including puberty, menstruation, pregnancy, and menopause, are vulnerable to sudden emotional fluctuations.
Unstable progesterone levels can also contribute to these menopausal mood shifts. These levels decline in your 30s, leading to more anxiety, especially before your menstrual cycle. Since the body converts progesterone into allopregnanolone, a natural antidepressant, you may find coping with anxiety challenging as you get older.
To sum things up, lower estrogen levels during menopause influence women’s mood swings.
What Factors Can Intensify Mood Swings?
Perimenopausal and menopausal women experience life challenges, which make managing mood swings difficult and stressful. Whether it’s navigating work, relationships, parenting, or caring for older people, women face formidable obstacles.
Women previously diagnosed with depression or anxiety are more prone to menopausal mood swings than women who were not. The former group may also experience sleep issues, which exacerbate their mood swings and volatility. Studies have shown that resorting to alcohol or narcotics as a coping mechanism for depression and anxiety will worsen women’s emotional situations.
You don’t have to face your challenges alone. If you’re struggling with depression, anxiety, and extreme mood swings, we recommend consulting your general practitioner. He can screen for mental health issues and hormonal causes, and refer you to the appropriate specialist for your long-term peace of mind and well-being. Remember, you are not alone in this journey.
Proven Strategies for Coping With Menopause Mood Swings
Overcoming menopausal mood swings has no quick fixes or easy answers. Instead, taking proactive measures and living a healthy lifestyle will help you manage your emotions better during your post-menopausal years.
- Eat a balanced diet: We highly recommend consuming foods rich in protein (such as chicken, beef, and eggs) and omega-3 fatty acids (found in fatty fish, walnuts, flaxseeds, and Brussels sprouts) to help manage your menopausal mood swings. Eat a variety of fruits, vegetables, and whole grains to maintain vibrant energy levels and enjoy optimal, long-term health.
- Sleep seven to eight hours nightly: Lack of sleep is never a badge of honour. If you sleep less than six hours a night, you risk worsening your mood swings. We highly encourage Australian women to aim for seven to eight hours of sleep each night, enabling them to manage their emotions more effectively.
- Engage in regular physical activity: Regular exercise helps improve both physical and mental well-being, lowers stress levels, and enhances mood. Choose an exercise that you enjoy so you can do it consistently. Whether it’s strength training, doing yoga, running, swimming, or playing a team sport, regular physical activity will help you develop fortitude and cope with your problems.
- Manage stress: Although stress is inevitable with increasing responsibilities, problems, and mood swings, you don’t have to let it overwhelm you.
We recommend engaging in stress-relieving activities, such as reading a book, practising deep breathing, exercising, journaling, communing with nature, listening to music, or watching a movie, to help you relax and manage your emotions.
- Try mindfulness activities: Some women find that mindfulness activities, such as yoga, tai chi, Pilates, and meditation, are relaxing. They help manage their stress levels, emotions, and mood swings.
- Consult a professional: Sometimes, pouring your emotions into your inner circle isn’t enough. Consulting a general practitioner, women’s health specialist, psychiatrist, or therapist can help you manage menopausal mood swings. They can provide you with valuable insight and help navigate you throughout your golden years.
A trusted healthcare professional can also prescribe menopausal hormone therapy (MHT) or prescription medication to ease anxiety, depression, and emotional changes for your long-term peace of mind and well-being.
Conclusion
Menopause marks a significant change in women’s health and well-being. Fluctuating estrogen and progesterone levels trigger sudden and volatile mood swings that may affect daily living.
However, essential life changes, including a nutritious diet, regular exercise, adequate sleep, mindfulness, and stress management, can help you manage your emotions efficiently and enjoy a high quality of life. Please remember that consistency is key: these strategies aren’t quick fixes that produce overnight results. Instead, incorporating them into your daily lifestyle will pay significant, long-term dividends, giving you hope for a brighter future.
Do you need help with menopausal issues? Since 2021, Her Medical has assisted numerous Australian women on the Gold Coast and surrounding neighbourhoods achieve optimum health and well-being. Please contact us today to schedule an appointment, receive a personalised, upfront quotation, and enjoy vibrant health in your golden years and beyond.