Managing mood in perimenopause: Is it me or is it my hormones?
Aaargh! Is it me or is it my hormones?
It’s a question we might ask ourselves regularly in that perimenopause to post menopause transition.
Mood changes are often the first indication of hormone change. The first indicator that you’re making that shift to the next stage of life.
It isn’t comfortable.
More anxiety, heightened PMS, low moods that can feel quite scary and bottomless.
Progesterone has a calming effect on our brains (and bodies). Oestrogen has an uplifting impact and is thought to have a role in serotonin production/reception. So, when these start to decline it can have a big impact on our mental wellbeing.
Knowing that it is hormone driven can help slightly. Because you know that it will pass, just like every menstrual cycle you’ve had to date. And that it’s not your fault. But it can still feel quite hard.
And there isn’t always a straightforward answer to improving your mood in perimenopause. For some antidepressants can help, for some HRT is part of the equation, for others hypnotherapy or talking therapies.
I believe these work best alongside knowing what is going on, and developing your own self awareness around your shifting hormones and mood. One way to help us, is to keep track of our mood using a menstrual cycle tracker - either an app or you can download my version via the button below".
It is also helpful to acknowledge that this is a time of transition, one can can bring up some important issues to be dealt with, stress, relationships, even past trauma.
And to know that some key lifestyle habits can help too:
Getting enough sleep has a positive impact on stress levels, appetite and blood sugar balance and on how clearly we can think during the day.
Staying well hydrated helps with appetite, blood sugar balance, mental focus.
Eating good quality meals with protein, fibre and good quality fats (think olive oil dressings, beans, white meats, eggs and plenty of veg) to keep your brain happy.
Getting outside in daylight helps with managing our stress levels, improves our sleep at night and lifts our spirits.
Connecting with good friends helps to moderate our mood and can help put our symptoms into context.
Journalling and writing out the thoughts in our head can help us take a step back.
Menstrual cycle tracking (see above). For example, I know that day 22 of my cycle is usually the day when I can feel particularly anxious and easily irritated, so this means I can manage the expectations of my family and allow myself plenty of space (and forgiveness!).
Supplements and herbal remedies can be helpful - but it will depend on the individuals needs. Magnesium may help with sleep and anxiety, omega 3 and vitamin D can have a useful role to play too along with some herbal remedies.
This is often a key area of work with my one to one clients, even if it isn’t the initial reason they got in touch. But getting on top of mood, mental wellbeing and stress can make all other aspects of managing our health easier. Mood is an important indicator of our perimenopause wellbeing, I believe, and not to be dismissed.
Want a quick chat about how I might be able to help? Drop me a line or book in a call via the link below: