The phase known as perimenopause occurs during a woman’s life, usually beginning in the 40s and extending right up to menopause. Women in this phase may go through a considerable number of physical and emotional changes—all thanks to the hormones that just can’t seem to keep to themselves anymore. The most common and probably the most distressing change is that many women find themselves going through mood swings. Managing those mood swings is one way to manage perimenopause, and there are several natural and effective methods for doing just that
Understanding Perimenopause and Mood Swings
What is Perimenopause?
Perimenopause refers to the phase before menopause, which can extend over several years and be marked by some pretty hefty hormone fluctuations. One minute you’re up, thanks to the estrogen high you’re riding, and the next, you might be down (and we mean really down) because your estrogen and progesterone levels took a nosedive. And when they do, look out. The symptoms that can appear (or intensify) during this time are enough to make any woman’s head spin. And they can make her pretty dizzy, too, when you consider the hot flashes, sleep disturbances, and mood swings that are just part of the perimenopausal package.
The Science Behind Mood Swings
The mood-transforming power of puberty, pregnancy, and the postpartum period is well understood, but what about the other end of the reproductive years? Perimenopause is as potent a time of hormonal upheaval as any. It is just a precursor to the big hormonal blow that a woman receives during the actual menopause, which is not a clearly delineated event but a period of time. “It’s a new frontier for understanding how not having these hormones impact the brain and mental health,” says Jodie Gale, PhD.
Natural Strategies for Managing Mood Swings
- Nutrition and Diet
A stable mood and general well-being are synonymous with a balanced diet. Here are some ways to ensure this diet remains in balance:
a. Incorporate Omega-3 Fatty Acids
Fatty fish (like salmon and sardines), flaxseeds, and walnuts are good sources of omega-3 fatty acids, which are essential for brain health. This nutrient works at the cellular level, affecting neurons and their connections. Research shows that people with depression tend to have lower levels of omega-3 fatty acids, indicating a potential link. Improving your intake through diet could help.
b. Eat Whole Foods
Emphasize complete, unrefined foods that furnish necessary nutrients. Whole foods, such as fresh fruits and vegetables, unprocessed grains, nuts, and lean meats, keep blood sugar levels steady. This stabilizing action makes them helpful for regulating mood.
c. Limit Sugar and Caffeine
Consuming a lot of sugar can result in something that dietary specialists call “energy crashes.” These are times when an individual suddenly feels very fatigued after having previously felt energized and awake. This kind of crash can bring on the jitters after a big hit of sugar (or, as is often the case, when one hits the wall after an energy-sustaining snack that turns out to be a giant sugar bomb). In some people, caffeine can make these energy-slump episodes even more dramatic and pronounced. Reduced intake of these two reliably mood-affecting substances can help make a person’s overall disposition more stable. - Regular Exercise
Managing mood swings is quite a task, and physical exercise is one of the most potent and basic tools for this purpose. When we move our bodies, we release endorphins—natural chemicals that make us feel good. And exercise is the best way to get those endorphins flowing. Here are some basic tips for using exercise as a mood swing preventative.
a. Find Activities You Enjoy
No matter if it’s dancing, swimming, yoga, or walking, taking part in activities that you love will make it easier to maintain a steady exercise schedule.
b. Aim for Consistency
Make an effort to work out for a minimum of 30 minutes on the majority of the days in your week. What matters most, when it comes to kind of reaping the mood-boosting effects of exercise, is a steady and reliable routine.
c. Include Mind-Body Practices
Promoting relaxation and reducing stress can help manage those unpredictable mood swings. The way yoga and tai chi do this makes them top-notch candidates for mood-stabilizing practices. - Stress Management Techniques
Controlling stress is vital for managing emotions during perimenopause. Here are some powerful techniques you can use:
a. Mindfulness and Meditation
Mindfulness and meditation can help you know your thoughts and feelings better, which can make you more effective in responding to swings of mood. You don’t have to start with a long session. You can begin with just a few minutes a day and increase the duration as you feel comfortable.
b. Deep Breathing Exercises
Your can help calm nervous systems and reduce feelings of anxiety. They work by increasing the supply of oxygen to the brain. They also can do the following: - Help slow down the fast heart rhythm that is common with anxiety.
- Lower blood pressure, which often rises when a person is anxious.
- Increase serotonin levels. Low levels of serotonin can lead to anxiety and depression.
c. Journaling
Putting pen to paper and recording your ideas, thoughts, and feelings can be a good substitute for crying and an equally healthy and necessary outlet for emotional expression. In my experience, and with the backing of research (more on that later), the use of a journal has helped me time and again identify either mood patterns over a longer period or certain nonspecific triggers that set me off. - Herbal Remedies
Some herbs have long been used to help handle the mood swings and other symptoms of perimenopause. Always check with a healthcare professional before starting an herbal regimen.
a. Black Cohosh
Menopausal symptoms, mood swings included, are often treated with black cohosh. This herb is said to work by balancing hormones and is thought to improve emotional well-being.
b. St. John’s Wort
The antidepressant properties of St. John’s Wort are well known, and it may be beneficial in treating some cases of mild to moderate depression and anxiety.
c. Ashwagandha
This herb, which is an adaptogen, may help the body cope with stress. It also shows promise in improving mood and overall emotional resilience. - Sleep Hygiene
Rephrasing poor sleep can worsen mood swings. It is of utmost importance to have good sleep hygiene: a.) Prescription medications may be necessary for some individuals to achieve sleep. b.) Melatonin and/or vitamin D3 are two supplements that are effective for many people.
a. Create a Sleep Schedule
Consistently, each day, go to sleep and arise at the same times to bring order to your body’s internal clock.
b. Create a Relaxing Bedtime Routine
Participate in tranquil activities prior to sleeping, like perusing or immersing yourself in a warmly heated tub, to tell your physique that it’s time to relax.
c. Limit Screen Time
To improve sleep quality, cut down on screen time for at least an hour before going to bed. - Social Support
You can greatly affect your emotional well-being by having a strong support system. Here’s the way to cultivate social connections.
a. Stay Connected with Friends and Family
Schedule time for socializing.
Connect through phone calls, video chats, or in-person meetups.
Spend time with those you love and who know you best.
Enjoy and experience life together, for these times will surely bond you closer together.
b. Join Support Groups
Think about becoming part of a group where you can interact with other women who are dealing with the same kinds of problems. You might find that expressing yourself in their presence and hearing them in return offers experiences that you find incredibly validating and helpful.
- Professional Help
When mood swings become too much, that is, if they are overwhelming, professional help may be in order. Several avenues exist for obtaining such assistance. They are:
a. Therapy
Coping with anxiety and mood swings during perimenopause can be especially effective with cognitive-behavioral therapy. CBT can help you manage those symptoms and could also be helpful in addressing some underlying issues. It’s possible that anxiety and mood disturbances in perimenopause are exacerbations of pre-existing conditions or could signal the development of new conditions.
b. Hormone Therapy
Sometimes, hormone therapy might be advised to assist in balancing the body’s hormones. Talk with your healthcare provider about the possible benefits and risks.
Conclusion
A natural method for managing perimenopause mood swings is a holistic one that encompasses not just nutrition and exercise but also stress management, herbal remedies, sleep hygiene, and a good deal of social support. We can also gain a lot from the professional help of therapists and counselors, especially during the times when we can’t seem to find our way through the mental and emotional fog that can come with these hormone shifts.