Perimenopause PMS Alert:
How to Manage Scary Mood Swings This Fall
Perimenopause PMS Alert: How to Manage Scary Mood Swings This Fall
Life has changed for many of us, as we all adjust to the new norm. Many of us are working remotely. Our kids might have hybrid schedules of learning partly at school and home. Then, of course, our health is on our minds as the winter season kicks in.
The fall and winter months bring shorter days and longer nights. When it comes to health, it’s important not to dismiss your mental health. October was Mental Health Awareness Month, and November marks the beginning of the holiday season. As the holidays approach, stress can affect us in many ways. Stress, in general, can impact us during perimenopause as irritability could heighten. This is because of varying levels of estrogen that can rise and fall. Mood swings can also significantly worsen right before your period, otherwise known as PMS (premenstrual syndrome.)
Yes, many women like you may experience mood swings closer to their periods. According to The North American Menopause Society (NAMS),1 a chemical imbalance in the brain, in addition to hormonal changes during perimenopause, can cause various emotional symptoms. This includes a persistent bad mood, irritability, loss of interest in things you used to love to do, and more.
What do chemical changes in the brain mean? The Mayo Clinic2 explains that it’s a fluctuation in serotonin levels in the brain. When serotonin levels drop during your period, it can trigger undesired PMS symptoms!
Below are some ways to help improve your mood during your menstrual cycle and while in perimenopause.
7 Tips To Managing Mood Swings During PMS, Perimenopause, & Beyond
Other factors to consider during your period is that menstrual irregularity in perimenopause can sometimes make your mood even more unpredictable. If you couple this with perimenopause symptom, mood swings can surely heighten especially during that time of month. Below are some lifestyle choices that may help not only help regulate your period but improve your mood, too.
- Try Stress Reducing Activities: Stress-reducing activities significantly improve your mood. According to research3, heightened stress can impact your mood and overall mental health. The study even states that stress can zap your energy, cause you to feel fatigued, increase low mood, and thus act as a sedative! Stress-reducing activities can be the below suggestions but can include hobbies you enjoy such as photography, painting, dancing, doing word puzzles, arts and crafts, reading, etc. Ask your friends what healthy habits they practice to unwind or learn a new hobby.
- Try Yoga: Yoga is a great way to burn calories by doing various stretching exercises while also learning how to breathe. As we age, the structure of our bones changes, making us prone to osteoporosis and weakening bones. Yoga can not only improve bone loss, but it’s also considered a mood enhancer4 and stress reducer. Participants in a study that did yoga exhibited less anxiety, tension, fatigue, and reported reduced feelings of depression. Yoga can also help with balance, flexibility, and mobility. Improving balance and flexibility can reduce accidents and unwelcomed falls or injuries. Various types of stretching and yoga poses can relieve aches and pains. When you reduce physical pain in the body, you’re more likely to feel better. Mood can improve when using yoga to reduce menstrual cramps.
- Try Swimming: Besides doing yoga, exercises can help with physical PMS aches and improve mood. Certain fitness movements are better on your joints than other exercises. Water aerobics is a great full-body workout that is good for anyone with previous knees, elbows, shoulders, or other types of joint injuries. Sensitive joints can make exercising uncomfortable, painful, or even a challenge for you to continue working out without having to quit early. Swimming can help improve stamina, thus increasing energy and improving mood. In fact, the CDC5 states that swimming can help you get out of your funk, decrease anxiety, and be a great exercise therapy. Swimming can also improve the quality of life for aging adults.
- Try Meditation: When you’re stressed out and levels of serotonin drop during your period, the stress hormone cortisol6 can rise in your body. Chronic stress can cause a host of mood disorders, digestive issues, sleep problems, difficulty managing BMI, and much more. Beyond your menstrual cycle worsening your mood or perimenopause symptoms making matters worse, meditation can improve stress for any age and life stage. According to the Mayo Clinic, meditation can help you build skills to manage stress, improve your perspective in stressful situations, reduce negative emotions, boost creativity, and patience. Tension in your body can build when you’re stressed out, but meditation can also help you clear your head and provide better focus. It can equally improve posture and give you deep-breathing exercises to utilize during future stressful situations.
- Try Talk Therapy: Let’s face it, since the pandemic, there have been many stressful changes and adjustments. We’ve all been affected in some way. External factors you can’t control aren’t the only thing that can be frustrating. Physiological changes taking place in your body through perimenopause, your period, and beyond can be overwhelming. Cognitive therapy can help you to work through your mood fluctuations with a licensed professional. It can also help you to talk about all the changes you’re struggling with, whether it’s happening internally in your body or externally via everyday lifestyle changes.
- Try Seeing Your OBGYN: Your OBGYN can help you manage PMS symptoms and help you to differentiate whether you have PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder.) Women who have PMDD report more severe mood swings such as sadness, hopelessness, anxiety, extreme irritability, and moodiness. This can affect your daily life. Many women think they need to put up with emotional symptoms associated with their menstrual cycle, but that doesn’t have to be the case. Talk to your OBGYN or your primary care physician. Your doctor might provide a health care plan that may include a referral to see a therapist and a psychiatrist if the benefits outweigh the negatives of mood-stabilizing medication suggestions.
- Try A Vitamin B Supplement: Many women prefer to go the alternative approach of adding vitamins and dietary supplements to their wellness routine. There are vitamin supplements that can help improve mood. While not a substitute for medication, studies7 show that complex vitamin B supplements may benefit mood, cognitive function, and energy production in the body, which can improve fatigue. If you’re looking for a great supplement that not only has vitamin B but offers multi-symptom perimenopause relief, please see below suggestion.
- Try Amberen Perimenopause: Amberen Perimenopause is unique because it has been clinically tested on perimenopausal women just like you. The formulation was created specifically for perimenopausal women and contains no drugs, hormones, or herbs. Our proprietary blend helps relieve 10 perimenopause symptoms by safely supporting hormonal balance† + menstrual regularity.^ Best of all, it contains our powerful Smart B® Complex for added cellular energy support.
Amberen has invested more than 45 years in its core ingredients and is dedicated to supporting women’s journey through perimenopause and menopause. Our unique blend helps to balance hormones so that you can feel like yourself again. Along with implementing the above lifestyle tips, try adding Amberen on your journey through this important life stage. It doesn’t have to be uncomfortable or stressful. Let Amberen be here for you this fall so that you can enjoy the upcoming holidays.
This blog post and the recommendations made herein are provided for informational purposes only and are not intended to be used as healthcare advice. Individuals are encouraged to consult their healthcare provider with questions about their specific needs.
The references provided in this blog post are identified for informational purposes only and such references and the underlying research, including the entities and individuals involved in the underlying research, did not involve Amberen and are not affiliated with Amberen or the makers of Amberen.