Restlessness and menopause: what you need to know

Hormones influence many of the emotions people feel on a daily basis. When the balance of hormones in your body is disrupted, the so-called neurotransmitters that impact your mood and stress are affected. This causes an emotional effect.  

For example, oestrogen is known to promote the happiness hormones serotonin, oxytocin and dopamine. These hormones give you a happy, cheerful, but also a calm feeling – in turn, low serotonin levels are associated with feelings of depression. The higher our oestrogen levels, the more of these neurotransmitters we produce. When oestrogen levels begin to fluctuate in the period leading up to menopause, this has a direct impact on our happiness hormones.  

We also know that cortisol levels can rise around menopause. This can worsen menopausal symptoms, making them more intense and uncomfortable. It can also affect your mood. Experiencing stress tends to increase feelings of restlessness, agitation and inner turmoil. 

Declining levels of progesterone can also affect how you feel. Progesterone has a calming and stress-reducing effect. Once progesterone falls at perimenopause, stress becomes a bigger issue. Research shows that women with high progesterone levels are happier, more resilient and more stress-resistant than those with lower progesterone levels. 

When you're stressed and in a constant state of being reactive, the body can use progesterone to make the stress hormone cortisol. This is because, from an evolutionary standpoint, our survival instinct takes precedence over everything else. So in situations of stress, your adrenal glands will prioritise the production of cortisol over progesterone, creating a vicious cycle. 

Other menopausal symptoms can also make you feel restless. Lack of sleep (due to, for instance, night sweats), hot flashes, low energy, heart palpitations and forgetfulness can all affect how you feel emotionally and mentally. Throw into the mix a hectic family life, children leaving home, caring for elderly parents and a demanding job, and it's no wonder so many women find themselves feeling worn out and stressed. 

Hormonal changes can also trigger a variety of menopausal symptoms, such as hot flashes, sleep problems and mood swings.

Menopause can be an emotional roller coaster. It can turn your life upside down, you may not even recognise who you are anymore. Your mood can be affected in various ways: 

• You may be irritable or have a short fuse 
• You may have mood swings 
• You may feel anxious 
• You may feel gloomy or depressed 
• You may be grumpy or dissatisfied  
• You may feel lethargic 
• You may feel insecure 
• You may have crying spells, sometimes for no apparent reason 
• You may have trouble concentrating 

As progesterone levels start to decline from the onset of perimenopause, it is not uncommon for women to feel restless or agitated. Some women even experience these symptoms before they notice anything unusual about their menstrual cycle.  

Remember that women generally feel better after menopause. Once your hormone levels settle, your mood should return to normal. It’s not unlikely for symptoms such as restlessness and agitation to disappear as quickly as they arrived. But before this happens, there are many things you can do to alleviate menopausal symptoms, even if you accept them as part of life. 

First of all, ask yourself if there are any reasons why you feel agitated and stressed. Are you getting enough sleep? Do you relax enough? Do you take good care of yourself or do you put everyone's needs before your own? Here are some tips you may find useful. 

• Try breathing exercises. Did you know that you can instantly calm the nervous system with your breath? Breathing calmly is one of the easiest and most effective ways to relieve tension and stress. Set aside a few moments in the day where you sit down, close your eyes, and breathe in and out slowly. Even if it's just five minutes. Mindfulness can also help to lower feelings of stress and calm racing thoughts. 
• Expose yourself to bright light. Scientific studies have shown that exposing yourself to light is a mood booster. Spend at least 30 minutes outside and soak up that daylight. A daylight lamp can also help boost your energy levels and improve your mood. 
• Get moving. Exercise stimulates the production of the happiness hormones serotonin, dopamine and endorphin. Tip: combine your walk, bike ride or workout with being outdoors in nature to increase the positive effect. 
• Make healthy and varied food choices. Referred to as our ‘second brain’, the gut is the most complex neural network outside of our brain. Studies show that what you eat affects how you feel. Fluctuations in blood sugar levels also bring about mood changes. Therefore, you should eat plenty of fibre (vegetables and fruit), avoid fast sugars and limit yourself to three or four meals a day. Try to cut back on caffeine and alcohol, and quit smoking.