Mood swings are a difficult symptom of menopause to deal with. Since your estrogen levels are lower than ever since puberty, your emotions are dampened as well. You can cry about every little thing that happens to you, and yell at people for no real reason. The irritability and sensitivity makes it difficult to go upon your day normally, causing ups and downs by the hour. When you adopt good habits throughout your week, your emotions will be sure to stabilize. This plan is set to calm you down, balance you out, and make you joyful.
Start the day with whole grain cereal and a tablespoon of chia seeds mixed in. According to Arizona State University, the omega-3's in chia are great for keeping you uplifted. Also, whole grains provide you with energy at a steady rate, since they are complex carbohydrates, so that you don't crash.
Let the first day of your week end on a peaceful note. Close your eyes, inhale deeply and slowly, and exhale all of your worries. Continue doing this for 20 minutes. Meditating helps you let go of negative emotions that you unnecessarily hold onto.
Again, start off with a great balance of whole grains and omega-3. Have a hearty bowl of oatmeal with flaxseeds. Flaxseeds also contain high levels of phytoestrogens, which can restore lost estrogen in your body, and help balance your hormone levels.
Keeping active is important for many reasons. Early in the week have a relaxing yoga session. As you stretch, strengthen, and balance, your brain releases gamma-aminobutyric acid (GABA), which calms you.
Whole grain cereal with blueberry is a great breakfast for today. Berries are packed with antioxidants known to fight depression, and will be a pleasant sweetness to your breakfast.
For a midday snack, have some mixed nuts. Make sure to include nuts, as they are filled with selenium, which significantly reduces stress.
Keep it active with 30 minutes of cardio in 10 minute intervals. This will release endorphins that calm you, and raise serotonin, which makes you happy.
Nourish yourself with sweet potato and broccoli for lunch or dinner. Sweet potatoes can calm you and broccoli has high levels of B9, which is known to fight depression.
Continue your meditation practice. Even if it is a bit difficult to focus by this time in the week, it makes a profound difference.
After your session, sip on a relaxing cup of damiana tea, known to combat stress.
Enjoy a bowl of whole grain cereal with banana and a handful of dark chocolate chips. The B6 in bananas and theobromine in chocolate raises your serotonin.
Take a walk in the park beneath the sun for 20 minutes for a mood boost of vitamin D. Then cool down under a tree.
Indulge in a Mediterranean dinner. Studies have found that people who eat a Mediterranean diet are 30% less likely to become depressed. Olive oil, rice, nuts, and legumes will make for a yummy end to your week.
You made it to the end of the week, congratulations! The choices you have made throughout your week will strongly enhance your mood and balance your emotions. How you feel is under your control when you adopt positive habits throughout the week. Try this plan, and mix it up the following week; you will notice a big difference. Keep on reading about managing hormonal mood swings.
- Darrah, L. (n.d). Vitamins: The Who, What, Where, Why, and How's. Retrieved on February 21, 2014, from http://www.vanderbilt.edu/AnS/psychology/health_psychology/vitamins.htm
- Harvard Health Publications. (2009). Yoga for Anxiety and Depression. Retrieved on February 21, 2014, from http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression
- National Institutes of Health. (2005). Omega-3 Fatty Acids and Health. Retrieved on February 21, 2014, from http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/
- United States Department of Agriculture. (n.d). Tips to Help you Eat Whole Grains. Retrieved February 21. 2014, from http://www.choosemyplate.gov/food-groups/grains-tips.html