As we age, our bodies go through a multitude of changes — hormonal, emotional and everything in between. Menopause is one such change that is hormonally driven but impacts our emotions and other facets of our being. This is the time of a woman’s life when her menstrual periods cease, and she can no longer become pregnant. The time leading up to menopause is perimenopause, and it too can have far-reaching impacts. Here are some tips for managing mood swings, body changes, and hormonal shifts during these periods of change, plus ways you might be able to prevent or reduce symptoms.
When Hormonal Changes Occur
Hormonal changes in women tend to begin with their bodies maturing toward perimenopause and menopause, typically in their 40s and getting more intense throughout their 50s. “This change is due to the estrogen and progesterone produced by the ovaries gradually lessening with age,” says Dr. Michael Chichak, medical director at MEDvidi. These shifts result in multifaceted manifestations, including fluctuations in energy, physical health and moods, he says.
How to Manage Mood Swings, Body Changes and Hormonal Shifts
Believe it or not, there are many things you can do to manage your symptoms. “Supporting regular exercise is a way of enhancing someone’s mood, maintaining weight and improving health,” Dr. Chichak says. But maintaining a well-balanced diet along with good nutrition, especially for supplementing omega-3, calcium and vitamin D are also necessary for sustaining health, he adds.
Healthy habits from a young age can help manage symptoms. So, starting a healthy lifestyle sooner rather than later can help manage your symptoms before they even start. “Strive for a healthy diet, regular physical activity, and abstain from smoking and drinking alcohol excessively,” he says. Keeping body weight at the recommended level is also important, since high body weight may lead to high body fat which causes hair loss and other hormonal dysfunctions, he says.
Avoid processed and fast foods. Blood sugar spikes and crashes can make mood swings worse, so try to avoid too much processed sugar and refined carbs. In fact, you ought to avoid a diet high in refined carbs and sugar, as these can cause sharp rises and dips in blood sugar. Instead, opt for whole foods, fruits and vegetables.
It may seem unnecessary, but drinking plenty of water can also help. Drops in estrogen can lead to dryness all over your body and lead to dehydration, so you’ll want to drink 8 to 12 glasses of water a day to help with these symptoms.
At the same time, reduce your stress as much as possible. Dr. Chichak recommends participating in mindfulness and meditation practices or yoga exercises and regulating your sleep. These are just some ways to enhance your mood while reducing depression — there are many others you can try. The trick is finding what works for you. “Finally, tackling other problems with a qualified doctor can be helpful with hormone replacement therapy (HRT) or other natural supplements,” he says.
Think of Your Mental Health
Something often forgotten about when it comes to managing the effects of menopause is mental health. But your mental health is just as important as your physical health, he says. And how you feel inside can manifest your physical health as well. In other words, all your anxiety, stress, depression, and more can possibly make your menopause symptoms worse. Make sure your mental wellbeing is in check by managing stress, practicing self-care and seeking support when needed. Taking time to focus on your mental health can help you better cope with the changes your body is going through and keep you feeling more balanced overall.
Don’t be Afraid to Talk About Menopause
According to Dr. Chichak, there is still a taboo surrounding discussion of menopause and all that accompanies these hormonal, mental and emotional changes. Women should know that other women are also struggling with these changes, so talking about your experiences openly shouldn’t be something you shy away from. “Making education available about these transitions changes the narrative, normalizing the conversation and fostering proactive care,” he says.
Where to Seek Help
Consult your family doctor or gynecologist, although more complicated issues will require an endocrinologist. “Also, other healthcare providers may assist with the guidance of and in the use of alternative medicine and medicine-free therapies,” he adds.
