Mood swings are among the top six most common menopausal symptoms. Mood swings are an abrupt and extreme fluctuation of one's emotional state from periods of euphoria to depression. Caused by hormonal imbalances, they affect nearly half of all menopausal women. Although menopause is a natural transition, many of the side effects like mood swings can be unpleasant and difficult to manage. However, there are some daily habits that can help control your mood swings and other menopausal symptoms. Read on to find a suggested daily plan for any suffers.
Wake up and exercise for at least 30 minutes. Whether you choose to walk, run, or cycle, remember to stretch beforehand. Exercising regularly will help improve your physical and emotional well-being. By decreasing stress and promoting euphoric sensations, this can help balance hormonal levels.
Take a lukewarm or cool shower. This will wake you up and regulate your body temperature.
Eat a healthy breakfast with a small cup of coffee. Despite its negative reputation, caffeine can be good for some menopausal women. A cup in the morning can act as a stimulant and jump-start your day. Breakfast is incredibly important, so do not skip it. Something as easy as fortified cereals, like Cheerios, or porridge can help regulate your metabolism, as well as improve your mood and increase productivity throughout the day.
At the beginning of your work day, start with a glass of water and keep it full throughout the day. It is recommended that adults drink eight glasses of water daily. Staying hydrated will help regulate hormone levels and quell hunger pains.
Eat some fruit. For your mid-morning snack, have some berries to keep your energy levels high. Blueberries are full of antioxidants, which can help maintain overall health.
You have many things to worry about during menopause, so prepare your lunch ahead of time and keep it simple and nutritious. A chicken salad is a great option. The greens will keep you feeling spritely and the chicken will provide with you protein. Also add a few nuts to keep your selenium levels up. Brazil, walnuts, and almonds are all great.
Treat yourself to a bit of chocolate in the afternoon. When eaten in moderation, chocolate can help improve your health and boost your mood. It is a stimulant that can increase blood pressure and sugar levels.
When you arrive home, have some “me time.” Pick up a book, lie down, or talk a walk. It's important de-stress and relax after a long day at work. Incorporating an hour a day to relax can help lower stress and improve your mood.
For dinner, prepare a simple dish like salmon, a baked potato and a spinach salad. Salmon is rich in omega-3 fatty acids that help improve cardiovascular health and can help prevent depression. The folic acid in spinach can also lessen feelings of depression.
Try going to bed at a descent time. Sleeping for at least 7 to 8 night will help combat fatigue, stress, and depression.
This, of course, is a sample one-day guide. There are many other ways of tackling mood swings through exercise, food, and supplements. Click on the following link for other ways to manage this symptom.
- Amin, Zenab., Turhan Canli., and C. Neill Epperson. "Effects of Estrogen-Serotonin Interactions on Mood and Cognition." Behav Cogn Neurosci Rev 2005; 4; 43.
- Dr. Love, Susan, and Karen Lindsey. Dr. Susan Love's Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- Molecular Psychiatry. (n.d). "Estrogen Promotes Gender Differences in Brain's Response to Stress. Retrieved from www.psycheducation.org.
- The Health Center.(n.d)."Adult Mood Swings." Retrieved from www.thehealthcenter.info