Menopause Mood Swings: 7 Effective Tips to Manage It

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After not having periods for more than 12 months, women enter menopause – yet another challenging phase in a women’s life. Mood swings are always on the rise at this stage. However, even doctors do not know why women experience such drastic mood swings as menopausal symptoms, but they believe fluctuating hormones are a huge reason behind it.

Influence of Hormonal Changes on Your Mood

The deduction in estrogen will impact how your body manages serotonin and norepinephrine – which are responsible for causing depression.

Moreover, the reduction in estrogen levels can cause mood swings and other hormonal changes such as:

● Irritability
● Anxiety
● Depression
● Lack of motivation and sleep
● Panic attacks
● Crying episodes
● Disturbed sleep
● Memory loss

The mood swings in a woman’s menopause phase can cause trauma, distress and affect your overall mental well-being. Moreover, it affects you and your family, colleagues, and anyone you spend your time with.

How Can You Boost Your Mood?

From medical consultations to therapies, there are several ways to fight off the psychological side-effects of menopause.

1. Take HRT

HRT medications are recommended by NICE (National Institute for Health and Care Excellence) in the UK to combat menopause-related mood swings. It is the most reliable and effective treatment for hormonal changes caused due to menopause.

According to a study, US researchers found that women who take HRT for menopause for more than a year are less likely to develop the symptoms of depression during this stage. However, some risks are tied with HRT treatments, but the list of benefits outweighs them.

2. Work Out Regularly

Regular exercising helps relieve menopause symptoms; on top of that, it keeps your heart in healthy shape and relieves stress. According to Penn State University, women in their middle age who worked out for 30 minutes daily felt happier, more energetic, and developed positive psychological well-being.

This happens because while exercising, your body releases feel-good hormones endorphins that reduce pain and create a positive reaction on your brain.

3. Maintain a Healthy Diet

A healthy diet consisting of vitamins like B12 and magnesium, green leafy vegetables, whole grains, eggs, and fish can positively affect your mood. You can cut down on sugar and consume fewer fats to maintain a healthy weight as during menopause causes weight gain.

According to a study in Spain, people who consumed more trans fats (found in fast food) were at 48% higher risk of developing depression than people who consumed polyunsaturated fats.

Although there are not enough studies to suggest the connection between food and your mood, making healthy changes in your diet is not harmful.

4. Reduce Caffeine and Alcohol Intake

Both caffeine and alcohol are a stimulant. Caffeine intake can make you feel moody and jittery, while alcohol consumption leaves a depressive effect on your mood since it is a sedative. During menopause, you are already feeling the weightage of fluctuating hormones and adding caffeine and alcohol in abundance will only create more problems.

However, if you want to have caffeinated coffee for any reason, have it in the morning and avoid post-lunch consumption. Additionally, drinking alcohol in moderation and completely abandoning it for weeks is recommended.

5. Sleep Well

Not getting enough sleep can add to your menopausal mood swings and irritability. It will make you feel grumpy and tired. Hence, improve your sleep schedule. Drink less alcohol, avoid caffeine, maintain a healthy diet to enhance sleep quality.

6. Seek Help

In a study from the University of Michigan, women who feel emotionally attached to a friend have higher levels of progesterone which helps relieve stress and boost mood. Gather up in a group with your closest friends or find a social support community online to help you through this difficult time in life. Sometimes knowing you are not alone can make you feel better.

7. Take Herbal Supplements

Several women reported that taking some herbal supplements help them relive menopausal mood swings. However, there is no scientific evidence to this. Hence, if you are going to try herbal supplements, consult your doctor.


Menopause-related mood swings can fade once your hormonal system stabilizes. However, you have to be patient since the process can take months or even years. Keep the above steps in mind and choose a healthy lifestyle.

Krishma Patel Krishma Patel is the Co-founder and the Superintendent Pharmacist at MedsNow, an online pharmacy in the UK that provides health and wellness products and treatments along with free online consultations.

She is passionate about showcasing the integral function community pharmacies can play in supporting the healthcare system and the NHS by providing patients with high quality, safe and discreet access to healthcare at their convenience. Along with being the co-founder of MedsNow, Krishma is also the Director and the Superintendent Pharmacist of Enimed Ltd., an independent pharmacy group comprising 32 branches.

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