Mood swings

• Oestrogen and progesterone play a role in the production of happiness hormones. When the levels of these sex hormones decrease during menopause, it can impact your mood.
• This can leave you feeling low, irritable, unsettled, or overly emotional.
• Mood swings can also be triggered (or worsened) by poor sleep, stress, or other menopausal symptoms.
• Not all women immediately associate their mood swings with hormonal changes or menopause. Healthcare professionals don’t always recognise it as a menopausal symptom either.
• You can manage mood swings in various ways, including adopting a healthy lifestyle, using supplements, or considering hormone therapy.

The mood swings experienced during menopause are largely caused by hormonal fluctuations. During this time, the production of oestrogen and progesterone gradually declines. Your body then works to find a new balance with lower hormone levels, which affects various processes in your brain.

Oestrogen, for instance, aids in the production of serotonin, often referred to as the happiness hormone. This hormone has a positive effect on your mood and emotions and also supports good sleep. When oestrogen levels drop, less serotonin is produced. As a result, you may feel low, irritable, unsettled, or overly emotional during menopause.

Not every woman who experiences mood swings immediately links them to menopause. Even GPs don’t always identify it as a menopausal symptom. This is partly because mood swings can occur even before noticeable changes in your menstrual cycle. However, mood swings are often one of the earliest signs of menopause. Antidepressants are not always the most suitable solution in this case. It’s worth discussing with your doctor whether menopause could be a contributing factor.

Mood swings can also be caused (or exacerbated) by poor sleep. A lack of restorative sleep can hinder tissue repair and hormone production. Stress and unhealthy eating habits can also have an impact on your mood.

Many women experience multiple menopausal symptoms. Often, it’s not just mood swings but also hot flushes, joint pain, or vaginal dryness. These combined symptoms can make you feel unlike yourself.

Mood swings can cause your emotions to shift dramatically in an instant. Here are some common signs:

• You become irritated quickly, sometimes over trivial matters.
• Your mood can change in a matter of moments.
• You feel emotional over minor issues.
• You suddenly feel nervous or restless.
• You experience feelings of gloom or depression.
• You have crying spells that seem to come out of nowhere.
• You lose your patience easily.

Some women feel persistently nervous, restless, or dissatisfied. While this isn’t a fluctuating mood, it’s still far from feeling good.

There are several ways to effectively manage menopausal symptoms. You don’t have to endure them. Supporting your body naturally with healthy nutrition, regular exercise, and adequate rest can make a significant difference. Supplements and hormone replacement therapy (HRT) can also provide relief. Below are some options for addressing mood swings.

Hormonal changes during menopause can affect your energy levels, sleep, digestion, and metabolism. Maintaining a healthy diet, staying active, and getting enough rest can help alleviate symptoms. Even small adjustments can improve how you feel.

If you’re taking medication or supplements, a healthy lifestyle can enhance your body’s ability to absorb nutrients and process treatments. This can make supplements and medication more effective. Experts recommend the following:

• Recognising and accepting your feelings is an important first step. Understand that your hormones are influencing you. Talking about it with friends, your partner, or other women going through the same experience can be helpful.
• Nutrition plays a key role. Your gut produces a significant amount of serotonin. What you eat, therefore, affects how you feel. Incorporate slow-releasing carbohydrates, such as wholegrain pasta, and aim for 500 grams of vegetables and fruit daily. This also helps stabilise your blood sugar levels, which in turn supports a more stable mood.
• Engage in at least 30 minutes of physical activity daily. Exercise has a positive effect on your mood and helps you relax. A brisk walk, for instance, can also improve your sleep.

Replenishing the hormones that decline during menopause is one of the most effective treatments for various menopausal symptoms. Hormone replacement therapy (HRT) directly addresses vasomotor symptoms (such as hot flushes and night sweats) and vaginal symptoms (like dryness). It can also (indirectly) improve other issues, including sleep disturbances, concentration problems, and mood swings.

HRT isn’t suitable for everyone. A doctor will carefully assess whether it’s the right option for your health and symptoms.

During menopause, your body’s ability to generate energy, build muscle, and repair skin changes. High-quality supplements can support these processes naturally. Magnesium, vitamin D, and omega-3 are particularly beneficial for women going through menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, and mood swings.

The effectiveness of supplements varies from person to person, depending on factors like lifestyle and overall health. The quality of the product also plays a significant role. Choose high-quality supplements without unnecessary additives.