As we age, our bodies go through a multitude of changes — hormonal, emotional and everything in between. Menopause is one such change that is hormonally driven but impacts our emotions and other facets of our being. This is the time of a woman’s life when her menstrual periods cease, and she can no longer become pregnant. The time leading up to menopause is perimenopause, and it too can have far-reaching impacts. Here are some tips for managing mood swings, body changes, and hormonal shifts during these periods of change, plus ways you might be able to prevent or reduce symptoms.
When Hormonal Changes Occur
Hormone levels naturally shift, especially estrogen and progesterone, as women age. “This mainly happens during perimenopause, which can start in the 40s, and menopause, usually in the 50s,” says Dr. Elias Ortiz, chief bariatric surgeon at Elias Ortiz & Company. All these changes affect everything from metabolism and mood to hunger and sleep. “It’s a normal part of aging, but the symptoms can vary — some women barely notice, while others feel major shifts in their body and overall well-being.”
How to Manage Mood Swings, Body Changes and Hormonal Shifts
There are many things you can do to manage your symptoms. For instance, start with adding nutritious foods into your diet. “What you eat can have a huge impact on how you feel,” Dr. Ortiz says. “So focus on balanced meals with plenty of protein, healthy fats, and fiber to keep your energy steady and support hormone health.” Blood sugar spikes and crashes can make mood swings worse, so try to avoid too much processed sugar and refined carbs, he adds. In fact, you ought to avoid a diet high in refined carbs and sugar, as these can cause sharp rises and dips in blood sugar. Instead, opt for whole foods, fruits and vegetables.
It may seem unnecessary, but drinking plenty of water can also help. Drops in estrogen can lead to dryness all over your body and lead to dehydration, so you’ll want to drink 8 to 12 glasses of water a day to help with these symptoms.
Make an effort to prioritize rest. “Lack of sleep can make mood swings, fatigue and other hormonal symptoms so much worse,” Ortiz says. Your body needs time to recover and recharge, especially during times of significant change like menopause. “Aim for 7 to 9 hours of sleep each night and create a relaxing bedtime routine to help you wind down. Never skimp on sleep, no matter how busy life gets.”
And lastly, manage your stress levels. “Hormonal changes can make us more susceptible to stress and anxiety, so make sure you have healthy ways to cope,” Ortiz says. This could be through exercise, meditation, journaling or talking to a therapist. “Find what works for you and make it a regular practice,” he says.
Think of Your Mental Health
Something often forgotten about when it comes to managing the effects of menopause is mental health. But your mental health is just as important as your physical health, Ortiz says. And how you feel inside can manifest your physical health as well. In other words, all your anxiety, stress, depression and more can possibly make your menopause symptoms worse. Take care of your mental wellbeing by managing stress, practicing self-care and seeking support when needed.
Don’t be Afraid to Talk About Perimenopause and Menopause
While it might be scary to talk about menopause and all that accompanies these hormonal, mental and emotional changes, women should feel empowered to talk about their personal experiences. It is important to understand that other women are also struggling with these changes, so talking about your experiences openly shouldn’t be something you shy away from. Normalizing discussions around menopause is just as important as seeking to manage your symptoms.
Where to Seek Help
Start with your primary care doctor or OB-GYN. “They can help you understand what’s going on with your body and guide you toward the right treatments or lifestyle changes,” Ortiz says. If your symptoms are more severe, they will likely refer you to an endocrinologist, who specializes in hormones and can give you more targeted support.
