Mood Swings During Menopause? Here's What You Can Do
Menopause can bring about unpleasant symptoms due to hormonal changes. Mood swings, for instance, may cause you to react in ways that are unfamiliar to you. Why do you experience mood swings during menopause and what can you do about it? You'll find out in this blog.
What are mood swings?
Mood swings are sudden, sometimes extreme, fluctuations in mood caused by hormonal imbalance. One moment you might feel cheerful, and the next you could burst into tears or become irritable. We understand this can be very frustrating: you don't feel like yourself and sometimes don't know where it comes from. Even something very small can trigger a mood swing. You might have had a wonderful day, but upon returning home and seeing a full laundry basket, you break down in tears.
Why do you experience mood swings during menopause?
During menopause, you experience hormonal fluctuations. Oestrogen levels gradually decrease. A lack or reduced activity of oestrogen can lead to mood swings. This is because oestrogen regulates the activity of serotonin. Serotonin is a neurotransmitter, but it's better known as the happiness hormone.
What exactly does oestrogen do? Read more about female hormones here.
What types of mood swings are there?
Mood swings can differ for every woman. Consider, for instance:
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Irritability: you have a short fuse and less patience than usual
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Feelings of sadness: you feel sad for no apparent reason
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Lethargy: you have no desire to engage in activities
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Crying spells: you become emotional quickly
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Anger: you react more intensely than usual or have outbursts of rage
What can you do about mood swings?
Since mood swings are caused by fluctuating oestrogen levels and consequently serotonin activity, it is important to produce enough serotonin in other ways. Besides oestrogen, there are other factors influencing serotonin production, such as exercise, gut health, blood sugar levels, and proper nutrition.
1. Get enough exercise
Exercising releases chemicals in our brain that contribute to our mood, including serotonin. Regular physical activity increases serotonin levels in the body, which can have a positive effect on mood.
2. Maintain stable blood sugar levels
Fluctuating blood sugar levels negatively affect serotonin production. Keep your blood sugar stable by avoiding quick sugars, opting for complex carbohydrates like vegetables, fruits, and whole grains, and eating balanced meals. By balanced meals, we mean those containing all macronutrients: fats, carbohydrates, and proteins.
Tip: Do you enjoy an apple as a snack? Add some peanut butter. The fats and proteins in peanut butter combined with the carbohydrates in the apple make it a blood sugar-friendly snack. Additionally, a healthy foundation of adequate sleep, sufficient exercise, and managing stress contributes to maintaining stable blood sugar levels.
3. Optimise your gut health
A large portion of serotonin, over 90%, is produced in the gut. Ensure good gut health to maintain serotonin production. What makes your gut happy? Plenty of fibre, pre- and probiotic foods, hydration, and exercise.
4. Incorporate foods containing tryptophan into your diet
Tryptophan is an amino acid, the building blocks of proteins, necessary for serotonin production. You can find tryptophan in fish, eggs, dairy products, legumes, and tofu.
