Mood swings and irritability

Women’s bodies are amazing. We have intricate systems that interact with each other, to make us the wonderful beings that we are. And much of this is done through our hormones. So as we start on our menopause transition, and our oestrogen and progesterone levels start to fluctuate and become unpredictable, it’s not surprising that this impacts many parts of our lives.

Mood swings are caused by changes to oestrogen and progesterone and can have a big impact on how other hormones and chemicals in our brains work – especially ones that impact our mood like serotonin, cortisol and dopamine. Here are four of the main changes that can impact our mood:

• When oestrogen levels drop, the amount of serotonin (our happy chemical) that the cells in our brains can take up also drops, and we are more likely to experience a low mood.
• Oestrogen has also been linked to cortisol – our stress hormone. When oestrogen levels drop, cortisol levels increase – this can also lead to changes in our mood where we may become more anxious, easily frustrated, or even angry.
• When progesterone levels drop, our brain cells become less receptive to an important neurotransmitter called GABA that helps to calm our brain activity and also helps with sleep. This can leave us feeling more agitated than normal.
• Lastly, our sex hormones also impact how our brain is able to use dopamine – our reward and pleasure chemical. So we may experience less joy and more sadness towards things that didn’t bother us in the past.

There are also a number of other common menopause-related factors that can impact our mood. For example; poor (or no) sleep; anxiety or depression are linked to menopause; the stress of dealing with changes in your body and your fertility… combined with other life stresses at this age like caring for children, ageing parents, work, and life in general.

When we have to deal with hormone changes, body changes and life changes all at the same time, they can create the perfect storm that leaves us feeling distressed, unhappy and even angry. But the good news is, this soon passes. And for most women, when they understand what is happening, they are able to find ways to manage their mood swings.

Here are a couple of things that you can do to help manage menopause-related mood swings and irritability.

• Relax! Take time out for yourself to calm your mind and body. Meditation, Yoga and Conscious Breathing practices all work to help relieve stress, while calming the mind and body. You don’t have to become an expert to benefit from a more mindful way of living. Even 5min, in a quiet place, practicing simple breathing exercises can have an impact on your mood.
• Get out into Nature and enjoy a walk (or more vigorous activity) – it’s a sure way to enhance your mood. And living in South Africa, we have wonderful weather and beautiful open spaces to relax and reset our mood.
• Get moving! Exercise is a great mood enhancer. If you find it difficult to work regular exercise into your daily schedule, start slowly and build your way up – a short walk is a great way to get started. And if you are already active, keep at it! Exercise has been shown to improve mood, reduce tension, boost self-esteem, and help you sleep better.
• Talk to someone. Tell your loved ones what you are going through, so they can provide the right kind of support that you need. And if necessary, talk to a professional counsellor or psychologist, who can help you work through the more complex thoughts and feelings.
• Cut back on alcohol. Probably not what you want to hear, because many people find comfort and relaxation in that glass of wine at the end of a stressful day. But alcohol can actually lower your mood and prevent you from getting a good night’s sleep.
• Add zing to your morning! Ginger has been shown reduce the severity of mood swings in PMS. Enjoy a zesty freshly brewed ginger tea, or add it to your morning smoothy.
• Hormone treatments may not be the first choice for treating menopause-related symptoms like mood swings. Lifestyle adjustments, quality supplements and wellness therapies may provide adequate relief for most women. But if you find your symptoms are having a severe impact on your quality of life, relationships or work, please speak to your doctor to find out what medical treatments may be available to help you, even if just for a short while.