Managing Your Menopausal Mood Swings

Every year, more than a million women enter menopause — a time of life when your periods end, and you no longer need to worry about an unexpected pregnancy. For many women, menopause marks a new era of freedom. However, for most women, there’s no denying it comes with challenges, too.

Moodiness is one of the most common menopause symptoms, and it’s caused by the decline in the hormone estrogen that happens during menopause and the years leading up to menopause (perimenopause). 

While moodiness may present as irritability or a “short” temper, many women experience more serious symptoms, like anxiety and depression — problems that can have a major impact on physical health. 

Not surprisingly, moodiness of any “type” can take a significant toll on your enjoyment of life and on your relationships.

At Feminine Urgicare, our goal is to help women navigate every stage of life with better health and greater confidence. 

In this post, our team offers some simple tips to help you manage your menopause-related mood swings and improve your overall quality of life.

Optimize your eating plan

Your dietary choices can have a surprising impact on your hormone levels and mood. Limiting sweets and processed foods and focusing on whole grains, lean proteins, low-fat dairy, and fresh fruits and vegetables helps your body regulate moods and improve energy levels.

Some foods, like soy foods and chickpeas, contain plant estrogens (phytoestrogens) that can also help regulate estrogen levels, providing relief from symptoms. Limiting your sugar intake, including carbs like bread and pasta, stabilizes glucose levels and prevents “sugar highs and lows” that can affect your mood.

Get more exercise

Exercise is a well-established method for managing mood and even reducing your risk of depression. Physical activity releases “feel good” chemicals that enhance mood while relieving physical and emotional stress.

Exercise also helps manage your weight and glucose levels and keeps you involved in the world around you. Plus, regular exercise reduces some of the health risks associated with menopause, like an increased risk of heart disease.

Learn to manage stress

Stress is a significant cause of mood swings, regardless of whether you’re in menopause. Stress makes it challenging to regulate your emotions and responses to stressful triggers. 

Incorporating stress management activities — like yoga, meditation, or deep breathing — into your daily routine helps manage stress, regulate moods, and improve your quality of life.

Prioritize sleep

Sleep plays an essential role in helping regulate moods and managing other hormone-related symptoms. 

Establishing a regular bedtime routine and healthy sleep habits helps you get the sleep you need for better mood management and improved physical health. Getting high-quality sleep isn’t always easy. These tips from the Sleep Foundation can help.

Cut back on alcohol and caffeine

When it comes to managing menopause symptoms, what you don’t eat can be just as important as what you do. Both alcohol and caffeine can have direct effects on your mood, making you anxious and less able to cope and deal with emotional challenges. They can also affect your sleep and stress levels. Limiting both can help you maintain a more “even keel” while supporting healthier habits overall.

Learn about medical therapies

One of the best ways to manage menopausal mood swings and other menopausal symptoms is to work with our team to develop a management plan that’s tailored to your specific symptoms and lifestyle. 

Medications to stabilize mood, treat depression, or replace “lost” hormones provide potent solutions to help relieve symptoms and improve your outlook on life.

Embrace your new lifestyle

Menopause can pose challenges, but it offers new opportunities, too. Having a menopause plan — and following it — can help you address all these issues for better health and wellness overall.

To learn more about menopause care and how we can help you navigate your challenges, request an appointment online or over the phone with the team at Feminine Urgicare in Paramus and Clifton, New Jersey, today.