27 Feb 2023 Calm Your Hormones: How to Manage Mood Swings Naturally
According to the American Medical Association, more than 75% of women suffer from mood swings. These mood swings can start with menstruation and may fluctuate over the years, increasing in frequency with the onset of menopause.
If mood swings have been making you crazy, you don’t have to simply put up with them. There are several all-natural ways that you can ensure that hormones don’t wreak havoc with your moods, no matter how young or old you are.
Why Do You Suffer From Hormonal Mood Swings?
Mood swings are a symptom of the human condition, no matter what your gender is. But because women’s reproductive cycles are longer than men’s, the effects of female hormonal fluctuation tend to be much more obvious and observable than that of their male counterparts.
Hormonal mood swings can manifest in a variety of ways. Some of them include extreme or unpredictable emotions, anxiety, insomnia, concentration problems, depression, and food cravings.
These frustrating symptoms get triggered by hormonal changes and imbalances within the body. Mood swings typically occur during peak reproductive phases, such as before and after menstruation, menopause, and before and after childbirth and pregnancy.
During these phases, the body becomes flooded with a potent cocktail of hormones.
● Estrogen – The female reproductive hormone. It controls sex drive, vaginal lubrication, skin clarity, and blood flow.
● Progesterone – Sometimes called the “pregnancy hormone”, progesterone controls fertility and regulates the production of other reproductive hormones.
● Serotonin – The mood-regulating hormone that makes you feel stable, happy, and confident. Estrogen and progesterone control serotonin production.
To mitigate mood swings, your body needs serotonin to balance things out. But during peak hormonal fluctuation periods (such as menstruation and menopause), not enough estrogen or progesterone is around to regulate its production. This is essentially what causes mood swings.
5 Ways To Naturally Combat Mood Swings
Although mood swings may be the worst, there are a variety of natural methods you can use to help alleviate them. Next time you are struggling to settle your hormones, give one of these tactics a try.
Regular exercise is key to anyone’s well-being. But when it comes to hormone management, getting sweaty is one of your best shots at feeling and looking your best. Hormones are powered by the endocrine system, which is one of the biggest benefactors of physical activity.
Working out for 20 minutes every day or two helps regulate the production of estrogen, progesterone, serotonin, dopamine, and cortisol—all of which play a role in your mood and mental state. Of course, exercise also comes with the additional benefits of toning and strengthening your body.
2. Stress Management
This may sound a bit general, but finding ways to manage stress, which uniquely pertain to you, can be a powerful tool for managing hormonal fluctuations and mood swings.
For example, some people find certain hobbies to have a stress-alleviating effect. It could be painting, walking in nature, spending time with friends, crocheting or bird-watching, whatever gets you feeling relaxed. Find an activity that makes you feel relaxed and try to fit it into your routine as much as possible.
Sleep plays a fundamental role in just about every aspect of human health. Growth, reproduction, digestion, and mood. While we sleep, our bodies undergo a variety of chemical processes critical for hormone production, regulation, and management.
Experts recommend that the average adult should get between 7 and 9 hours of sleep every night for optimal health. During peak hormonal phases such as menstruation, menopause, or pregnancy, sleep becomes even more important. So don’t feel bad for those early nights and long lie-ins!
Bearing this in mind, a consistent sleep cycle is not something everyone has. Those with insomnia, which can also be a symptom of hormonal flux, may need to find other ways to get their hours in.
If you struggle to fall asleep at night, there are some natural methods you can try. Things like being consistent with bedtime, limiting daytime naps, avoiding caffeine, staying active, and creating a cozy bedtime ritual can all help promote a more stable sleep schedule.
Making sure your body has all the right vitamins and minerals in its system is important for hormone management. Fortunately, there are loads of natural supplements available to help you reduce the symptoms of PMS, mood swings, low sex drive, and hormone-inflicted weight gain.
● Vitamin B
● Black Cohosh
You’ll find most of these supplements can be found at your local pharmacy, wellness or grocery store, or you can ask a medical professional for a recommendation. They can be taken daily or weekly for improved hormonal balance.
5. Avoiding Specific Foods Or Beverages
Diet plays a critical role in hormonal fluctuation and mood management. Certain foods contain chemicals that can exacerbate the effects of reproduction hormones, which can lead to more intense mood swings. If you want to ensure your diet mitigates hormonal flux, avoid these foods and beverages:
● Sugar (especially the refined or processed kind)
● Soy and dairy
● Red meat
All of these products have been red-flagged by health professionals as triggers for common symptoms of PMS and hormonal fluctuation. Instead, swap them out for nutrient-dense whole foods such as lean meats, diverse fruit and veggies, nuts, seeds, and plenty of water.
What Happens If The Natural Approach Doesn’t Work For You?
Unfortunately, not everyone’s mood swings can be managed by natural methods alone. The good news is that prescription medicines are available to help support you during difficult hormonal fluctuations. You may need a specific type of contraceptive to create a healthier hormonal balance or SSRIs that can combat depression.
Don’t be afraid to consult a medical professional as they can guide you towards what will best benefit you and your body, and improve your mental health.
Make Managing Mood Swings Easier
Mood swings are a part of life, but they don’t have to control it. As we’ve discussed today, there are plenty of ways to naturally curb the effects of hormonal fluctuations.
By committing to healthier lifestyle choices such as regular exercise, consistent sleep, and a diverse diet, anyone can support their body in the process of better managing mood swings. And if none of this works, there’s no shame in asking for medical assistance.