5 Ways to Even Out Menopause Mood Swings
Menopause is one of those strange times for women. Unless you go through it yourself, it is tough to explain. Your mood is all over the place; one minute, you’re happy, and the next, you’re depressed. While many ascribe the symptoms to those of premenstrual syndrome or PMS, some signs of menopause are wildly different.
When women are experiencing menopausal signs, it is because their estrogen levels are decreasing. With the rapid hormonal changes, women tend to go through mood swings that are out of control. However, all hope is not lost because we’ll tell you five ways to even out menopause mood swings.
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What is Menopause?
Menopause is the time that signifies the end of a woman’s menstrual cycle for good. When a woman has missed her period for a year, she is suspected of having begun her menopausal cycle. The average age for American women starting menopause is 51, but some women can start as early as 40.
While the period stops from 40, the process leading up to it can begin in the mid to late 30s. In those years, women’s estrogen levels decline, and their progesterone levels increase. This time of hormonal inconsistency is marked as perimenopause, which brings about menopause.
Due to the decrease in estrogen levels, multiple changes will happen throughout the body and brain. In addition, since estrogen helps manage mood-elevating hormones such as serotonin, norepinephrine, and dopamine, the reduction can give rise to several inconsistencies in your mood.
Besides mood swings, menopause can bring about physical changes as well.
This can be sudden weight gain or weight loss; there may be inconsistency in their skin type, and there may even be a decrease in sexual drive, among others.
Signs of Perimenopause and Menopause
As we learned, a woman in her mid to late 30s will experience perimenopausal symptoms, while menopausal women’s symptoms come in in their early 40s to 50s. Take a look at what you can expect from both of these stages.
- Irregular periods.
- Adult acne.
- Hair fall.
- Sleep disruption.
- Mood swings such as anxiety, depressive episodes.
- Vaginal discharge.
- Frequent Urinary Tract Infections (UTI)s.
- Decline in sexual drive.
- Problems in conception.
- Decreasing bone density.
- Cholesterol level inconsistency.
- Missed periods for six months to a year.
- Hot flashes.
- Frequent vaginal infections, dryness, UTIs.
- Frequent urination.
- Sudden weight loss or gain.
- Increased mood swings, frequent panic attacks, and depression.
- Fast heart rate.
- Frequent migraines.
- Changes in appetite.
- Changes in skin, more drying or adult acne.
- Sudden muscle and joint aches.
5 Ways to Even Out Menopause Mood Swings
Menopausal mood swings can be tough to deal with. Doctors prescribing antidepressants and other medicines may not always help. But following these techniques can help you even out mood swings.
- Daily Exercise: This goes without saying, but daily exercise will help relieve those pesky menopausal mood swings. Exercising enables you to release endorphins, which are also called feel-good hormones. Endorphins decrease pain and set off positive reactions in the brain. With regular exercise, you can train yourself and your brain to think happy thoughts, the minute the negativity starts to sneak in.
- Eat Healthily: This one’s also a no-brainer, but eating a healthy diet. Eating clean and cutting off excess sugar keeps your weight balanced and mood swings at bay.
- Fix Your Sleep Pattern: This is key to keeping your mood in check. Insomnia is a common menopause symptom, so maintain a healthy sleep routine. For example, cut caffeine intake and screen time before bed, make your room dark and cold, wear comfortable clothes, and let your mind rest. A healthy sleep pattern will help those mood swings decrease.
- Reduce Caffeine: There is a reason why caffeine gets you all hyped up, because it is a heck of a stimulant. So decreasing caffeine intake will dramatically fix your sleep, and appetite and regulate mood swings.
- Try HRT: HRT is an excellent tool for managing mood swings, as it increases the declining hormones like estrogen in this case. Find out more information on hormone replacement therapy online or speak to your OBGYN.
Going through menopause can be a tough time for women, so it is important to handle its symptoms carefully and with patience. We hope you found this article useful and informative. Share this with your family and friends so they can also get some insight into dealing with menopausal mood swings.
1. What Are Some Foods That Support Mood Swings During Menopause?
Ans: A healthy diet can offset any problems and discomfort in your body. Menopausal mood swings can be dealt with by eating a diet rich in nutrients, vitamins, and minerals. Fresh vegetables and fruits are always great to start with. Protein-filled foods such as red meat, salmon, and chickpeas also benefit their diet.
Vitamin D supplements or apple cider vinegar gummies support your mood swings during menopause. Adequate hydration is also necessary for regulating menopausal mood swings, and herbal teas help greatly. Remember, you don’t have to starve for a healthy diet, so go easy on yourself.
2. What Are Some Exercises for Menopause?
Ans: For women in menopause, working out regularly can significantly benefit and reduce their symptoms. Walking, jogging, yoga, jump rope, swimming, pelvic floor exercises, weight training, and playing tennis or badminton are some fantastic exercises that menopausal women can do. You must start slowly and then slowly increase your intensity as you adjust to the routine.
If you haven’t been active, starting to work out can be intimidating. Make friends at the gym, join a fitness class online, pump yourself up to your favorite tunes, and reward yourself after sessions to make working out more enjoyable and less dreadful.