Natural Remedies For Menopausal Mood Swings
There are natural remedies that can help improve your menopausal moods swings as well as other symptoms. Its all about a healthy diet and lifestyle.
Lots of fruits and veggies, high-fiber foods, and omega-3 fats are great at helping relieve menopausal symptoms. It is important, however, to talk to your doctor about your diet if you are going through menopause. Some foods might help ease your menopausal mood swings others might not.
Foods that might boost your mood include beans, fish, fruit, leafy greens, dark chocolate, and berries. Foods that might trigger mood swings include soda, high-sugar juices, alcohol, processed meat, salted peanuts, high-sodium canned foods, and sugary baked goods.
Drinking plenty of water is also very important. Hot flashes can cause excessive sweating. Drink plenty of water to replenish any lost fluids and stay hydrated.
Some say that herbal remedies like St. Johns wort, black cohosh, red clover, sage, and ginseng can help treat hot flashes and mood swings. But talk to your doctor before taking any herbal supplements for your menopausal symptoms.
As in all stages of your life, try to stay positive as you transition through the various stages of menopause. Engage in activities that are fun to keep your mood up. Avoid situations that may trigger feelings of anger, sadness, or depression.
How Do The Mood Swings Show Up
Cant fit that square peg into that round hole and find yourself wanting to jam it in there with all your might.
Irritability without reason
Kids are 5 minutes late out of the school gate and you feel irrationally irritable about it. This could be menopause moodiness.
Crying about anything and everything
Those small acts of kindness you see in ads on T.V., seeing someone doing a charitable thing on Twitter. If you find yourself crying at the smallest things this can be a symptom of your body going through changes.
Relieve Mood Swings With Quick
- Have small rollers of essential oils ready inside your purse! Lavender, peppermint, chamomile and frankincense are the best essential oils for mood swings.
- by placing a warm pack around your neck and shoulders. Take a foam roller or tennis ball to massage your body. This relieves tension and helps you calm down.
- Tune in to relaxing music. It is a great way to ease mood swings! Create a playlist and listen to relaxing songs to ease your mood swings.
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Why You May Not Need Supplements To Treat Symptoms
If the idea of taking supplements to treat your menopause symptoms doesn’t appeal to you, consider relaxation techniques and acupuncture for relief. Slow, deliberate, deep breathing and progressive relaxation techniques have been shown to decrease hot flashes by up to 60 percent. Breathe in slowly through your nose, counting to five. Then breathe slowly out through your mouth, counting from five back to one. If you practice it ahead of time, youll have better luck with this technique. Start breathing as soon as you feel a hot flash coming on.
Acupuncture does seem to help hot flash symptoms. Its not clear whether this is because of the acupuncture itself or because you relax during the treatment. One study suggested that true acupuncture and pretend acupuncture had the same effect on hot flash symptoms. In any event, it cant hurt to give it a try, and many insurances now cover acupuncture and other forms of alternative medicine.
Meditation is another practice that may help treat the general symptoms of menopause, including mood swings. Taking time each day for short sessions of meditation can subtly alter your brain chemistry and reduce your stress. Learning to meditate could be the best all-around menopause remedy you try. Its a small investment for a big payoff.
Status Of Hormone Replacement Therapy
Assessment of the risks versus the benefits of HRT has become a challenging task for the physicians. Controversial issues have surrounded the status of HRT for postmenopausal women lately. Several randomized controlled trials present contradicting evidence and have raised questions about the short-term risks of long-term benefits of HRT. Evidence from clinical trials like the WHI and The Heart and Estrogen/Progestin Replacement Study trial does not support HRT use for prevention of cardiovascular disease. The association of HRT with cancer, stroke, cognition, cardiovascular disease, venous thromboembolism, osteoporosis, gallbladder disease is under scrutiny. The latest controversial results of randomized controlled trials in recent years have posed newer challenges for the physicians in prescribing HRT for postmenopausal women.
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How Can I Cope With The Emotional Changes Of Menopause
Here are some tips that may make it easier for you to handle your fluctuating emotions:
- Exercise and eat healthy.
- Engage in a creative outlet that fosters a sense of achievement.
- Stay connected with your family and community.
- Nurture your friendships.
For a lot of women, confronting the aging process triggers emotional issues around menopause. It might help to adjust your outlook.
- Remember that menopause is a natural part of life.
- Think about what youâll gain with menopause. For instance, donât mourn the loss of childbearing years. Embrace the freedom that lies ahead.
- Get the focus off your crowâs feet and body changes and onto what you like about yourself. Cognitive behavioral therapy can teach you to notice thoughts that make you feel bad, and replace them with positive ones.
- Seek support from your doctor or health care system, community, and other women.
Insomnia can be a cause-and-effect problem during menopause. Symptoms like hot flashes can disrupt your sleep, making anxiety and depression worse. Meanwhile, mood problems themselves can cause sleep problems. Hormone replacement therapy may help. So can exercise, relaxation techniques like meditation, and avoiding caffeine and alcohol.
Consider Therapy Or Anger Management
Counseling and anger management are tools that can help you manage your anger. In one 2017 study, researchers found that women with both diabetes and menopausal symptoms greatly benefitted from a group counseling setting that encouraged self-care.
See if your healthcare provider knows about support groups, anger management groups, or a counselor that specializes in perimenopause rage.
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Complementary And Alternative Therapies
Complementary and alternative treatments, such as herbal remedies and bioidentical hormones, are not recommended for symptoms of the menopause. This is because it’s generally unclear how safe and effective they are.
Bioidentical hormones are not the same as body identical hormones. Body identical hormones, or micronised progesterone, can be prescribed to treat menopausal symptoms.
Some complementary and alternative therapies can also interact with other medicines and cause side effects.
Ask your GP or pharmacist for advice if you’re thinking about using a complementary therapy.
Page last reviewed: 29 August 2018 Next review due: 29 August 2021
Menopause Anger: Why Might You Experience Mood Swings In Different Menopause Stages
The emotional characteristics of perimenopause and menopause are significant. Estrogen is the hormone that takes care of most of a womans reproductive functions. When women transition to menopause, the ovaries reduce their production of estrogen. Estrogen controls the amount of serotonin being produced in the brain. Serotonin helps regulate the moods.
If estrogen production is low, serotonin levels will also be low. This impacts mental stability and optimism level. Hormonal imbalance is the main cause of mood swings and menopausal anger.
Three stages of menopause during which women experience widespread aspects of menopause mood swings include:
- Perimenopause this is the period before menopause when all the symptoms occur. Mood swings during this period take the form of extreme and sudden feelings of anxiety, panic, and anger. Women become less tolerant during this phase and get annoyed at even trivial things.
- Menopause hormonal shifts can contribute to mental fogginess.
- Postmenopause due to the extremely low levels of estrogen, there are increased feelings of depression and anxiety.
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Fiber Water And Protein Make A Winning Combo
After menopause, women find it easier to put on weight and harder to take it off. In addition, postmenopausal women’s figures begin to change as they gain more weight above the belt. “The good news is that a few extra pounds in the hips and thighs might dent a woman’s vanity, but they won’t hurt her health,” says Somer. “On the other hand, gaining weight in the tummy and chest could signal post-menopausal health problems, from heart disease and breast cancer to diabetes and hypertension.” Health-wise, she says, apple-shaped women derive the greatest benefits from weight loss even a 10 percent reduction in weight significantly improves a woman’s health status.
How should menopausal women do this? Focus on real, unprocessed foods that are rich in the three magic ingredients for weight loss: fiber, water, and protein. “These fill you up on fewer calories, so you push away from the table before over-consuming. Cooked dried beans and peas, such as black beans, kidney beans, lentils, split peas, and garbanzos, contain all three. Old fashioned oatmeal cooked in milk also is the perfect breakfast food for weight management.” Speaking of, make the most of these ways to lose weight with oatmeal.
Spot Your Warning Signs
Thankfully, most bouts of anger or irritability have warning signs before they become full-blown. Identify what your signs are. A few common ones are perseverative thoughts , tense muscles, increased heart rate, and pressured speech. When it comes to tracking triggers, this is where a journal comes in handy. After a mood episode, reflect on the situation and your triggers, making notes in your journal, to help you identify patterns and become more self-aware.
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Load Your Plate With Brain Food
Protect your mind in the later years with foods that fuel brain power! According to Somer, these include fatty fish rich in DHA and EPA , which show promise in improving memory and possibly lowering the risk of dementia. Two compounds in dark green leafy vegetables also show promise in protecting both vision and memory as we age. Finally, blueberries have been nicknamed “brain berries” because of the evidence linking them to improved brain function.
Recent Cancer Treatment Or Surgery To Remove Your Ovaries
As with the hormone-sensitive group mentioned above, women who have had their ovaries removed, or women whose ovaries have stopped function as a result of medical treatments, may notice the impact of low estrogen. Because the shift is rapid – from normal levels of estrogen to very low levels – the effect on neurotransmitters can be quite dramatic, causing serious mood problems or instability.
Treatment for the sudden loss of estrogen depends on the cause. There are hormone therapies and selective estrogen receptor modulators medications that may be very useful to you during this time. This is definitely a topic for you and your medical provider to explore. If you are anticipating surgical removal of your ovaries or a medical treatment that affects them , talk to your healthcare provider ahead of time to minimize your symptoms.
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Coping With Mood Swings During Menopause
The good news is certain lifestyle changes can help manage menopausal mood swings:
- Consuming a healthy, balanced diet
- Regularly exercising
- Learning how to manage stress in a healthy way
- Getting creative
- Getting involved in the community
- Maintaining positive relationships with friends and family
- Avoiding alcohol, caffeine and spicy foods
- Getting an adequate amount of quality sleep
- Keeping the bedroom dark and cool to encourage optimal sleep
In cases where lifestyle changes do not effectively manage symptoms, women may be prescribed various medications.
Hormone Replacement Therapy
While hormone replacement therapy is often recommended for women going through menopause, it does have health risks and is prescribed cautiously by healthcare practitioners.
Bioidentical Hormone Treatment
Bioidentical hormones are also sometimes used for women going through menopause to help manage menopausal symptoms, including mood swings. However, similar to HRT, there are risks to this type of medication.
For some women, antidepressants, particularly selective serotonin reuptake inhibitors , may help to control menopausal symptoms, including hot flashes and sleep issues.
In addition to lifestyle changes and medication, some women may benefit from counseling to help manage the changes that accompany menopause.
Gaps In Knowledge And Future Directions
It has been difficult to distinguish between symptoms that result from loss of ovarian function and those from the aging process or from the socio-environmental stresses of midlife years. Symptoms which result from loss of ovarian function should resolve by hormone replacement, but it has not been found so. Further research is required in this direction.
Symptoms have variable onset in relation to menopause. Some women experience symptoms earlier during perimenopause while some experience them at a later time. When should treatment start is also an issue for debate.
As recent data from the WHI establish the risks of long-term HRT use, concern about using HRT, even as a short-term intervention, has increased substantially. Although HRT remains the first-line treatment for hot flushes, the WHI findings have drawn attention to nonhormonal treatments of hot flushes and other menopausal symptoms. Growing evidence to support the efficacy of serotonergic antidepressants and other psychoactive medications in the treatment for hot flushes suggests that nonhormonal interventions will prove important alternatives to HRT. As further evidence of the benefits of psychoactive medications for menopausal symptoms is established, the choice between using hormonal and nonhormonal therapies for the management of menopausal symptoms will continue to evolve.
Other Mental Symptoms Of Menopause
Forgetfulness and difficulty concentrating are problems reported by some menopausal women. One study found a measurable decline in cognitive ability of others. However, these problems usually reverse when women are post-menopausal.
Emotional problems may not be as easy to see as a broken leg, or as directly diagnosed as heart disease, but they are no less painful, limiting, and potentially devastating.
Fortunately, help is available through counseling, medication, or a combination of treatments.
If menopause mood swings or emotional upheavals are interfering with a persons enjoyment of life, they should see a mental health counselor, or seek a referral from a general practitioner.
What’s The Deal With Mood Swings And Menopause
Menopause is a natural part of aging but can be an uncomfortable time for many women, often leading to a roller coaster of emotions one minute you feel on top of the world, and the next youre crying or irrationally angry.
In addition to the physical and emotional changes that occur during menopause, many women are faced with significant life events that may further complicate their emotional health, such as children moving out to attend college or university, the burden of caring for sick parents, or the loss of a parent. Luckily, the emotional symptoms of this transitional period can often be successfully managed with lifestyle changes, medications and/or counseling. In this article we look at the relationships between mood swings and menopause, and how you can cope with the symptoms.
Dont Give Up If Youre Asking For Hrt
Hearing my friends positive experience with HRT spurred me on to go to my doctor. It made me feel relieved that I wasnt alone, and I didnt have to soldier on with all these symptoms.
I went back to my GP in early 2021 to ask about HRT, but she was quite old-school in her approach. She gave me a talk about the benefits versus the risks emphasising the risk of breast cancer, and not admitting that there were many benefits. She did agree to prescribe me one of the older types of HRT. But I talked about it with a friend whos a GP, who suggested I go back and ask for the oestrogen gel and progesterone tablet.
This time, my GP said she would ask a consultant what they would recommend for me. And after doing so, she agreed to prescribe me the oestrogen gel and progesterone tablet in February 2021.
Symptoms Of Mood Swings
Mood swings during perimenopause and menopause can differ among women, leading to an array of symptoms, including:
- Irritability: Many women report feeling easily annoyed and less patient.
- Anxiety: Many women report nervousness, worry, tension and panic during menopause. While some women find their existing anxiety worsens during menopause, others develop anxiety for the first time as they work through menopause.
- Depression: This is common during menopause, affecting about 20% of women going through this transition.
- Sleep difficulties: Sleep issues are also very common during menopause, affecting between 40% to 50% of women. Having trouble falling or staying asleep can make mood swings worse and can also interfere with a womans ability to function optimally throughout a day.
- Sadness: Some women going through menopause find they are more sensitive to events that may not have triggered them prior to menopause.
Some other mood-related symptoms menopausal people may feel are anger, decreased concentration and low self-esteem.
Hrt Was Like A Miracle
Im someone who always tends to feel better when I start taking something that I believe is going to help me such as vitamin C or another supplement. But with HRT, it really was like a switch had been flicked, and I found I was bouncing around the room full of energy again.
It was like a miracle. Within a matter of days, I could sleep, I wasnt moody and liked my husband again, my vaginal dryness stopped and I got my sex drive back. I felt less anxious and I didnt have aches and pains it felt like someone had taken 25 years off me. I couldnt believe all my symptoms were so easily fixed.
Ive felt so good on HRT for the past 10 months. But I could probably have benefited from it in the 3 to 4 years before it was prescribed for me.