How to Manage Menopause Mood Swings Naturally

During your journey through these three crucial phases of menopausal transition, i.e. Perimenopause, Menopause, and Post Menopause, anticipating what to expect ahead helps for an easier and smoother transition during midlife, a period when significant life shifts happen. 

Mood Swings During Menopause

Do you know what exactly happens during perimenopause? The two essential hormones in the female body, estrogen and progesterone, begin to fluctuate and decline. This fluctuation manifests as various symptoms. The symptoms can be both physical and mental.

Physical symptoms are called vasomotor symptoms. Vasomotor symptoms include Irregular menstrual cycles, Hot flashes, night sweats, Dryness of the vagina, Low sex drive, sore breasts,  fluctuation in the pattern of sleep and so on. Some women experience Hair fall, Frequent migraine attacks, hyperpigmentation of skin and weight gain.

In addition to physical symptoms, emotional changes are also part of the menopausal transition. Some of the emotional changes which occur during perimenopause or menopause are anger with or without reason, feelings of anxiety or sadness, low self-esteem or insecurity, forgetfulness and difficulty concentrating, fatigue and increased mood swings are few of the emotional symptoms seen during perimenopause or menopause.

This article focuses more on the mood swings that occur during perimenopause or menopause.

The increased mood swings are due to drastic changes in the rhythm of the body and because of hormonal fluctuations. These fluctuations affect the moods. Other circumstantial factors add to it.

Impact of Menopausal Mood Swings on Women’s Quality of Life

Menopausal mood swings can range from mild to severe. Everyone expresses it differently. It can be crankiness, anxiety, anger and depression in some women. These mood swings affect their social life, work life, and relationships and reflect in every activity they do. 

It compromises the work quality. Some get frustrated, uncomfortable and tired of trying out different medications and techniques to subside the physical and emotional symptoms.

Conventional Treatments for Mood Swings Are Currently in Practice

1.   Counselling for emotional support

2.   Herbal remedies for physical well-being

3.   Antioxidants and multivitamin supplements for deficiencies

4.   HRT (hormonal replacement therapy)  for other physical symptoms

Out of the four, the first three help bring the mood swings down without any side effects. You will read more about it in detail later in this blog.

The fourth one, Hormonal replacement therapy (HRT), often brings a spectrum of secondary health risks along, such as;

• Vaginal bleeding
• Breast cancer
• Endometrial cancer
• Other malignancies

Therefore, it is imperative to reconsider traditional practices and adopt a more holistic approach.

To everyone who seeks help for regulating mood swings, this is for you

If you’re feeling low and having difficulty coping with the mood swings, consult the doctors of Nirva Health. They will recommend simple and effective techniques to help you cope with the emotional roller coaster you are going through.

Some ways and techniques help you regulate the hormonal fluctuations and make you feel better by controlling the increased mood swings. The mood swings can be managed well through holistic therapies, remedial formulations, diet correction and lifestyle changes that keep you calm and relaxed by reducing stress.

But how? Yes, through Ayurveda. Ayurveda is a medical science that bestows complete emotional and physical support through herbal remedies, diet and lifestyle suggestions in the most personalised manner.

In Ayurveda, Menopausal symptoms are due to an imbalance of the three Doshas of the body (three bio energies of the body), i.e. Vata, Pitta, and  Kapha and due to  Dhatu Akshaya (depletion of body tissues). In menopause, both these occur as gradual consequences of the ageing process. Ayurveda recommends a few natural treatments to maintain the equilibrium of the three doshas and prevent tissue depletion.

Natural Treatments for Mood Swings

Let us look into the Ayurvedic approach to rein in mood swings

In Ayurveda, causative factors of menopausal symptoms are an imbalance in the equilibrium of the three Dosha [Vata, Pitta, Kapha] and due to Dhatu Akshaya (depletion of body tissues). There are numerous excellent solutions for both of these. Following those remedies or solutions helps in easy navigation through the menopausal transition.

Shodhana (internal detoxification techniques) and shamana (Palliative approach) are the two pillars of Ayurvedic treatment. In addition to these two, a well-tailored dietary practice, regimen correction that suits the person’s Prakriti (body constitution), and a few rejuvenating therapies and formulations help you with physical symptoms.

Do all these seem too complicated? If you have the right doctor well-versed in Ayurvedic science, they will support you through this natural treatment protocol quickly and smoothly.

At Nirva Health, doctors provide you with authentic treatment for the condition. Our health coaches can also provide instructions regarding your diet and regimen.

Once the physical symptoms diminish, some of your stress will be reduced. The other part is to manage emotional symptoms. Yoga and meditation play a huge role in this context. Our yoga instructors are keen on getting you the proper knowledge about which yoga asana is apt for your condition and helping you do it right and well.

Herbs, Home Remedies, and Supplements Help Manage Mood Swings Naturally

Herbal remedies that can be beneficial in alleviating mood swings during menopause are:

• Ashwagandha (Indian Ginseng), also known as winter cherry, is a promising herbal remedy for stabilising mood swings through its stress-reducing and anxiolytic effect (that which alleviates symptoms of anxiety). 1-2 teaspoons of powdered Ashwagandha can be added to milk and consumed daily.
• Brahmi (Indian pennywort) improves cognitive functions, including memory and concentration. Enhanced cognitive function helps in effective emotional regulation, which in turn helps to manage mood swings. Brahmi is available in capsule form nowadays.
• Tulsi (Holy Basil) is a natural remedy for managing mood swings through its adaptogenic properties (which help the body adapt to stressors), and by regulating neurotransmitters, it reduces stress levels and stabilises moods. A warm Tulsi tea can also stabilise mood swings to a great extent.
• Jatamansi (spikenard) is famous for its calming effects. It is very beneficial for women in menopausal transition as it manages mood instability, improves sleep, and calms the mind. Its anti-spasmodic properties help reduce menstrual discomfort in women who are going through the turbulent phase of perimenopause. Jatamansi powder should be consumed with honey, ghee, or warm water. It can also be taken with milk, like Ashwagandha. Consume the concoction made out of the crushed rhizome of Jatamansi by boiling water.
• Shatavari (Asparagus) is one herb recommended to ladies of all age groups, according to Ayurveda. It contains phytoestrogens (plant-derived compounds that mimic estrogen). Phytoestrogens help to regulate increased hormonal levels, both during the menstrual cycle and during menopause, thereby managing mood swings in addition to their antioxidant properties. Crushed Satavari rhizome can be brewed into tea, added to milk, and consumed.
• Shankhapushpi (Morning Glory) is a herb known for its nootropic effects (that which enhances memory and concentration), which result in cognitive enhancement and thereby reduce stress and anxiety (anxiolytic) and manage mood swings like Brahmi. The powder of dried leaves and flowers can be consumed with warm water or honey in a dosage of 1-2 grams daily. It can also be brewed as an herbal tea. Tonics, syrups and tablets of Shankapushpi are also available widely nowadays.

Ashwagandha (Indian Ginseng), Tulsi (Holy Basil) and Brahmi (Indian pennywort) also possess adaptogenic properties.  These three herbs help the body cope with stress by regulating cortisol levels. It also boosts mood, promotes mental balance and reduces symptoms of anxiety.

Regular use of the above-mentioned ayurvedic herbs enhances emotional resilience and manages mood swings, thereby contributing to overall mental health, making it a valuable addition to wellness routines during the phases of the menopausal transition.

All the above herbs are available as capsules, which can be consumed as herbal supplements for menopause under the supervision of an Ayurvedic doctor.

Ayurvedic doctors prescribe polyherbal formulations of these herbs, like Brahmi grit, Saraswatharista, Shatavari lehya, etc. The advantage of polyherbal formulations is that they possess the synergistic effects of multiple herbs, thereby enhancing their therapeutic benefits while minimising side effects. Consume this polyherbal formulation only with the guidance of qualified practitioners to ensure proper dosage.

Healthy Lifestyle Habits, Exercise, Diet, and Stress Management Techniques to Reduce Mood Swings During Menopause

• Eat a nutritious diet rich in Calcium, vitamin D, Phytoestrogens (Flaxseeds, linseeds, Soy products ), fruits, vegetables, proteins, and other nutrients that relieve menopause symptoms.
• Try to avoid smoking, the intake of alcoholic beverages, and tranquilisers.
• Try to keep yourself away from stressors and maintain a healthy work-life balance.
• Engage in self-calming skills or creative activities which interest you.
• Make meditation and yoga a part of your daily routine.
• Exercise regularly, gently, not very strenuously, and appropriately for your health, body, and age.
• Stay connected with family and friends and nurture your friendships.
• Engage in talking therapies, cognitive behavioural therapies (CBT), and counselling sessions to ease or vent your suppressed emotions. Cognitive Behavioural Therapy (CBT) is a psychotherapy that focuses on the interconnection between thoughts, feelings, and behaviours. It helps to sort out your thoughts and break the vicious cycle of negativity.
• Seek support from a doctor or health coach if you find it challenging to manage yourself.

Conclusion

Ayurveda has an excellent solution for a safe & happy transition into menopause. Ayurveda, the science of life, advocates a holistic treatment of Menopausal syndrome by modification of diet & lifestyle, utilising various herbs and minerals and offering a reliable option to the conventional treatment.