Mood Swings and Perimenopause: Why they occur and how you can naturally support your mood
When they talk about the emotional rollercoaster of perimenopause, they aren't kidding.
Mood swings are an exhausting reality for many, myself included.
One minute you're calm and focused, the next angry and irritated.
Beware anyone who walks in your path.
Abrupt changes in your mood can be the result of fluctuating hormones.
Hormones play a major role in supporting and stabilizing the neurotransmitters that regulate our moods:
Specifically: Estrogen impacts serotonin and dopamine.
Progesterone impacts GABA.
Testosterone impacts cortisol.
The good news is, you can support many of the neurotransmitters that regulate your mood through diet, lifestyle and exercise.
SEROTONIN: Often referred to as the "stabilizer," serotonin regulates mood, memory, and sleep. It’s essential for maintaining a stable mood and feelings of happiness. Lower levels of serotonin are linked with symptoms like depression, anxiety, and irritability.
Ways to naturally boost Serotonin:
Eat foods rich in tryptophan, a precursor to serotonin, such as pumpkin seeds, sesame seeds, tofu, nuts, edamame, turkey and chicken
Get regular sun exposure, particularly in the morning, to kick-start serotonin production
Get regular exercise
Work on deep breathing
Spend time in nature
DOPAMINE: is the "reward" chemical of your brain. It plays a major role in your motivation, pleasure, and satisfaction. Lower levels of dopamine can also lead to a lack of motivation and lack of enjoyment.
Ways to naturally boost Dopamine:
Focus on lean proteins like fish and chicken. Add in dairy, nuts, and legumes
Try a cold plunge or cold shower!
Know what activities bring you joy and excitement and do them!
GABA: is the "calming" one. GABA helps to calm your brain, reducing anxiety and promoting relaxation. When your levels are low, there can be increased anxiety, restlessness, and difficulty sleeping.
Ways to naturally support GABA production:
Eats foods rich in glutamate, a precursor to GABA, such as fermented foods, sunflower seeds, lentils, walnuts, and almonds
Work on stress-reducing techniques like deep breathing and meditation
Consider taking magnesium glycinate or l-theanine before bed
Limit alcohol and caffeine
CORTISOL: the "stress" hormone. Increased stress and the decreased ability to manage stress lead to increases of cortisol. Too much cortisol can have negative effects on your health in many ways including increased blood pressure, susceptibility to bruising, thin skin, and more.
Ways to naturally reduce Cortisol responses:
Practice stress reduction through breathing, meditation, and exercise
Eat a balanced diet with a focus on foods rich in Omega-3 fatty acids, magnesium, and probiotics
Cut back on sugar
Get good sleep
At the end of day, so much of what impacts our mood can be the result of compound effects. Less progesterone -> less GABA -> less sleep -> more anxiety, more stress, more irritation. And si it goes.
Managing how you react to stress, and working to reduce it, will help you regulate your moods.
Any techniques I missed?
