Natural Menopause Treatments for Managing Mood Swings

At Nirva Health, we focus on an integrative approach that helps women manage menopause symptoms most effectively. Here is one client named Jannet from the UK who shared her experience:

Learn more about menopause treatments at Nirva Health

Let’s analyse the most effective natural treatments capable of improving one’s emotional health during menopause. 

Dietary Changes To Support Emotional Balance

Have you considered that your diet can affect your mood? Food is very important for regulating hormones and neurotransmitters, which influence moods. Uncontrollable emotional feelings can be naturally regulated by using nutrient-rich food that helps maintain hormonal balance.

A proper diet comprising certain key nutrients can remedy emotional fluctuations. Here are some suggested steps to aid in making dietary changes that can foster emotional well-being. 

1. Hormone-Regulating Foods

Dividing foods into categories brings us to the first category, foods that can balance hormones.

a) Foods with Phytoestrogens: These plant-derived estrogens are known for mimicking the actions of estrogen in the body. It can help in warding off drastic changes in mood. Try including: 

• Tofu and soybeans
• Flax seeds and sesame seeds
• Chickpeas and lentils

b) Foods High In Magnesium: Best known as the ‘relaxing mineral’, magnesium actively participates in soothing the nervous system and weakening anxiety symptoms. You should consider eating:

• Spinach and other greens:
• Bananas
• Almonds and pumpkin seeds
• Dark chocolate: (only in moderation)

c) Omega 3 Fatty Acids: Vital for optimal brain functionalities and emotion control, omega 3s can be sourced from:

• Salmon and mackerel 
• Walnuts.
• Chia seeds and flax seeds

2. Avoid Mood Triggers

There are certain foods that you may have the habit of daily consumption. It’s better to keep away from such eateries for better emotional and mental well-being, especially during menopause.

a) Caffeine and Alcohol: These will disrupt sleep patterns and increase instances of anxiety and irritability. 

b) Processed Foods: Yes, we get it. Processed foods are easy to grab and will satisfy your taste buds, but building a habit of their consumption is a dangerous call. Such foods with massive amounts of sugar spike blood sugar levels, which are followed by fluctuations that worsen the mood swings.

Herbal Remedies

Have you ever thought that some natural herbs could help when experiencing menopause symptoms? Maybe these thoughts are a reminder of our evolutionary history. 

For centuries, herbal remedies have been used to maintain hormonal balance as well as stabilise mood. These plants can help you feel more grounded and balanced during this period of life.

Below are some of the best herbs for menopause-related mood swings:

a) Black Cohosh: One of the more popular herbs used to aid in balancing estrogens, which reduces mood swings and hot flashes.

b) St. John’s Wort: An herb with antidepressant effects that works equally well for depression and mood stabilising.

c) Maca Root: An adaptogen that has a positive impact on energy, hormonal balance, and emotional well-being.

d) Ashwagandha: Helps with stress and anxiety by lowering cortisol levels.

e) Chamomile Tea: Enhances relaxation, reduces restlessness and irritability, and aids in promoting sleep.

There are certain herbs explained in Ayurveda which are capable of managing stress and mood swings during menopause. Some of the most common ones are:

• The spikenard/Jatamansi herb is beneficial for the mood and memory of the individual. It also assists in enhancing the quality of sleep. 
• Indian Valerian/Tagara medicine is effective in the treatment of insomnia because of its sedative effects, and it is also helpful in alleviating symptoms of anxiety. 
• Indian Pennywort/Mandukaparni is an antioxidant that enhances memory and concentration. 
• Sweet Flag/Vacha is helpful in boosting memory and cognition and promoting the well-being of brain cells.

Stress Management Techniques 

Life may sometimes feel daunting during menopause, but effective stress management during menopause can considerably alleviate the burden. A stress management strategy can help you regain control over your emotions and promote inner calm.  

a) Mindfulness and Meditation: Spending 10–15 minutes daily practising guided meditation or deep breathing can help relieve stress.  

b) Yoga: Research studies have demonstrated a reduction in stress and anxiety levels through yoga and meditation. Yoga is a physical exercise combined with relaxation. Certain yoga positions, such as Legs Up the Wall and Child’s Pose, instantly instil a sense of calm.  

If you are curious or interested in learning more about this, take a look at How Does Yoga Benefit Coping with Menopausal Mood Swings and Hormonal Imbalances?

c) Journaling: Writing helps articulate feelings and establish clarity on what caused those feelings.  

d) Aromatherapy: Certain essential oils, such as lavender, clary sage, and bergamot, aid in relaxation and lessen anxiety.

In the realm of Ayurveda, certain procedures are aimed at relaxation and stress reduction. The most common of these is self-massage, which is called Abhyanga in the classics. 

Sesame oil or coconut oil can be a simple and easy-to-go option for Abhyanga. The oil is selected according to the specific condition and individual needs. Here is a comprehensive guide on the Top 17 Ayurvedic Massage Oils for Menopause Symptom Relief.

Exercise For Emotional Regulation

Did you know that engaging in physical activity can lift your spirits? This is because the body releases endorphins, which are the body’s natural mood boosters, and exercise enhances the regulation of stress hormones. This is why you sense a bit of a “good feeling” after a workout session.

Any form of exercise lowers stress levels and improves one’s emotional state. Some of these exercises include: 

• Aerobic exercise, including walking, swimming, and dancing, helps you feel good by releasing endorphins. 
• Strength training increases resilience and helps decrease the total amount of stress one deals with. 
• TaiChi or Qigong are gentle movements that help achieve psychological and emotional balance while exercising the body. 

Sleep Hygiene For Better Emotional Health

Are you having issues sleeping? Sleeping issues may interfere with one’s emotional state and cause mood swings. Have you noticed how low you can feel the day after an irregular night’s sleep?

It is as simple as ensuring one is in a good sleep area and cultivating better sleep habits, which will help improve one’s emotional health.

Here are some easy tips to improve and ensure a quality sleep routine:

• Setting a schedule: Go to bed and wake up at the same time every day. This habit sets up your body’s biological clock so that you feel sleepy at the same time every day. 
• Relaxing and quiet space: Try using blackout curtains to reduce light. A bonus tip to add in today’s world is to avoid the screen at least 45 minutes before bedtime. 
• Treating night sweats: Hot flashes and night sweats are not something that fits solely to the sleep-disturbing entities. These are the symptoms that cause havoc to women during menopause. As a general rule, we advise wearing clothing made of breathable materials and using cooling sheets for the bed. If you desire to know more about natural remedies for menopausal hot flashes and night sweats, then take a look at Natural Remedies for Hot Flashes: Effective Relief During Menopause.

Social Support And Connection

You know that about 86% of women experience mental health issues during menopause, but the majority are hesitant to report or seek professional help. 

Menopause is not something you have to go through by yourself. Reaching out to friends and family, joining support groups, and speaking with a trained professional may help with emotional reassurance and provide useful coping strategies.

You shouldn’t feel that menopause is a burden. At Nirva Health, we offer tailor-made solutions and expert assistance to enable you to cope with this transition seamlessly.

Contact us to learn more about our natural remedies for menopause and receive the individualised assistance you need.

Wrapping Up

The secret lies in controlling your health issues proactively through your daily choices. You can achieve peace and vibrancy with the right foods, calming herbs to regulate your hormones and effective stress management. Light movement and restful sleep are great additions. You’ll discover that instead of just surviving, you can truly thrive.

You can think of menopause as a chance to reconnect with yourself. It’s a period when you should focus more on self-care, understanding what your body is telling you, and looking for natural solutions that can greatly help. 

The best part is that everything is in your hands, and you’re in control. With the proper resources, you can help yourself and alter the aspects of your health you may see as unfavourable. Many women have travelled this road before you, and they all seem to find happiness, positivity, and an overwhelming sense of love for themselves. So, why not you? 

Living this new phase is not something to be afraid of, especially with an open heart, because menopause does not signify losing something; instead, it is changing into something new. Henceforth, rest assured you possess all that is necessary to progress with utmost composure and positivity. Let us make this journey together, one of renewal and happiness, to celebrate life’s changes!