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Menopause can be a difficult period, especially when it brings about unexpected emotional shifts like mood swings. For many, these emotional highs and lows can make everyday life more difficult.
The good news is that there are strategies to help manage these feelings. In this post, we’ll explore the causes of menopause mood swings, the effects they can have, and practical methods to bring stability back into your life, including the benefits of light therapy.
Overview of menopause mood swings
Menopause is the permanent end of menstruation. It is identified after a woman has gone a full year without a menstrual cycle, vaginal bleeding, or spotting. Menopause mood swings are a common symptom during menopause. Women often find themselves shifting quickly from feelings of irritability to sadness or frustration. These mood changes can be intense, making it important to understand what drives them.
Common causes of mood swings during menopause
The estrogen levels decrease as a woman approaches menopause, resulting in numerous changes. Menopausal mood fluctuations are directly linked to several of these changes.
For instance, the reduction in estrogen may have an impact on the body's regulation of serotonin and norepinephrine, two chemicals that may be connected to feelings of deep sadness.
Reduced estrogen levels have been associated with irritation, exhaustion, stress, worry, and difficulties focusing. There may be more to the effects of these fluctuating hormone levels than just a cause-and-effect link with anxiety, anger, and sadness. Moreover, hormonal changes may amplify these sensations.
In perimenopausal women, researchers have also detected increased levels of monoamine oxidase A (MAO-A), a brain protein. Symptoms of feelings of deep sadness have been linked to this protein.
Menopausal mood fluctuations, including anger and hazy thinking, can be brought on by several nights of disturbed sleep.
Effects of mood swings on mental health
Psychological impact
Constant mood changes can make it hard to maintain a positive outlook. Studies suggest that women experiencing menopause are more likely to face periods of sadness, sleep disturbance, irritability, and low energy. These mental symptoms can also lower self-esteem and increase feelings of frustration.
Social and personal effects
Mood swings can lead to relationship misunderstandings, as emotional outbursts or withdrawal may cause tension with loved ones. Research indicates that these mood changes can affect both personal and social interactions.
Effective strategies to manage menopause mood swings
Lifestyle changes
Diet and nutrition
Healthy eating can lift your spirits, but overindulging in caffeine or sugary foods can cause undesirable energy spikes and crashes.
Increasing your consumption of foods high in these nutrients, such as whole grains, eggs, and green leafy vegetables, may assist, as there is some evidence that specific vitamin deficiencies, such as those in B12 and magnesium, might impact your mental wellbeing. Consuming omega-3-rich oily salmon may also elevate mood.
Exercise and physical activity
Regular physical activity produces endorphins, which are natural mood lifters. In addition to enhancing sleep quality, exercise also boosts self-esteem during a period when menopausal women may be ashamed of their symptoms or concerned about becoming older.
Joining an exercise class, learning to dance, or picking up tennis as a sport are not only social activities but also help counteract the detrimental effects of menopause on bone health because they entail weight-bearing exercise.
Stress management techniques
Meditation and mindfulness
Meditation helps reduce feelings of anxiety and improves mood. Practising mindfulness might also help reduce early menopause symptoms such as stress, anxiety, and other mental health issues. Research on menopause symptoms has demonstrated that mindfulness helps menopausal women with their anger, despair, and anxiety.
Relaxation techniques
Relaxation techniques such as deep breathing can immediately relieve stress and help control emotional shifts. Try other relaxation techniques: Tai chi and yoga breathing can help you unwind and minimize stress.
Include routines such as these into your everyday schedule for improved mental health. Get enough rest; get seven to nine hours of sound sleep every night.
You may also like: Maximising Benefits: Achieving Best Results with Light Therapy.
Light therapy for menopause mood swings
Here is why light therapy may help with menopausal symptoms:
Works on your biological clock by coordinating your brain's 24-hour cycle.
Balances the activation of your brain's serotonin circuitry, which is important for mood regulation.
Helps you achieve regular and stable sleep patterns.
Heightens awareness.
The wavelength of the light, how long it is used, and your unique patterns will all affect how well light therapy works for you. The 24-hour cycles of vital bodily processes influence hormones, eating, and sleep patterns.
How does light therapy work?
Light therapy works by simulating natural sunlight, which affects brain chemistry responsible for mood and sleep regulation. The bright light used in therapy—often around 10,000 lux—targets the hypothalamus, a region in the brain that controls the production of two key hormones: melatonin and serotonin.
Melatonin controls sleep patterns and is produced in higher quantities when it’s dark, causing drowsiness. When exposed to bright light, melatonin production is suppressed, which promotes wakefulness.
Serotonin, a mood-enhancing neurotransmitter, increases with light exposure, helping to improve low mood and energy levels.
Light therapy, therefore, has effective mood boosting properties for addressing menopause-related mood swings by enhancing serotonin levels and balancing mood.
Luminette is a great example of a product that offers light therapy in a convenient, wearable form. Unlike traditional light therapy boxes, the Luminette light therapy glasses are designed to fit seamlessly into daily life, allowing users to receive their recommended exposure to bright light without disrupting their routine.
The glasses emit light that mimics natural daylight, promoting serotonin production and balancing melatonin levels. This helps users combat mood swings and improve overall emotional well-being.
Also read: Harmful Effect of Lack of Light.
Advantages of light therapy
Apart from the potential advantages of mitigating symptoms of feelings of deep sadness, light therapy is often simple to initiate and modify based on your personal experience. Here are some more advantages:
Reachable: Lightboxes that can be bought or rented can be used for the treatment at home.
Noninvasive: However, it offers a substitute or supplement to medical interventions such as drugs.
Safe: Light treatment is generally low-risk and safe, while there are some potential negative effects, particularly when the lamp is used inappropriately.
Easy to use: You can utilise a light treatment lamp when reading or having breakfast at home. You can also halt light therapy for a few days without experiencing any negative side effects or recurrence of physical symptoms.
How to incorporate light therapy effectively
To achieve the desired results, a light box must emit 10,000 lux of light (a measure of light intensity). Once you wake up every morning, you sit in front of the light for about 30 minutes.
The Luminette 3 light therapy glasses are particularly convenient due to their mobility and simplicity of operation. In contrast to conventional light boxes, which are designed to be sat in front of, you can wear them while reading, working on the computer, cooking, or even when engaging in mild exercises. Wear them for 20-30 minutes while performing your regular morning routine.
The light therapy glasses are comfortable and unobtrusive, so you don’t need to stop working for good light exposure. They have also been noted to positively impact changing moods and feelings during the menopausal period.
When to seek professional help
Seeking expert advice may be necessary if the mood swings are impacting your relationships or your ability to work, study, or perform other normal activities.
Recognising severe symptoms
While mood swings during menopause are common and often manageable, there are times when they can become more severe, potentially signalling a need for professional intervention. Severe symptoms of menopause-related mood swings may include:
Extreme irritability: Occasional irritability is normal, but when irritability becomes constant or disproportionate to the situation, it can indicate a deeper emotional issue.
Prolonged feelings of sadness: If sadness lasts for an extended period (longer than two weeks), this could be a sign of something more serious than typical menopausal mood changes.
Frequent anger or rage: Some women may experience intense anger or episodes of rage that are difficult to control. This can impact personal relationships and overall well-being.
Anxiety or panic attacks: Severe anxiety, especially if accompanied by panic attacks (intense episodes of fear or terror), may indicate a deeper emotional imbalance that requires attention.
Social withdrawal: If mood swings lead to avoiding social interactions or isolating yourself from family and friends, this can be a sign that your mood changes are more than just the usual fluctuations related to menopause.
Persistent low energy: Feeling consistently drained and low on energy—especially if it’s coupled with emotional lows—could be linked to more severe emotional health concerns.
If you experience any of these severe symptoms and find that they’re interfering with your daily life, it’s important to consult with a healthcare professional.
Available treatments and therapies
The menopause phase is a natural part of your life. In some cases, no treatment is necessary.
Treating the menopausal mood swings that interfere with your life is the main focus of your conversation with your healthcare practitioner regarding menopause treatment.
There is a wide range of treatments available to address menopausal mood swings. They include:
Hormone replacement therapy (HRT): This is used to improve menopause symptoms such as anxiety, mood swings, and low mood. The therapy replaces estrogen and progesterone, which decrease to low levels as a woman nears menopause.
Nonhormonal treatments: Hot flashes have been known to disrupt daily life and sleep, and nonhormonal treatments can help reduce the discomfort. Such treatments include Cognitive-behavioral therapy and selective serotonin reuptake inhibitor (SSRI) medications.
It's essential to discuss your menopausal symptoms with your healthcare professional to create a personalised treatment strategy.
Takeaway: Incorporate light therapy into your daily routine to reduce menopause mood swings
Managing mood swings during menopause doesn’t have to be overwhelming. Incorporating simple healthy lifestyle choices and changes and using light therapy can significantly improve mood and energy.
Get the Luminette 3 light therapy glasses. They are made to be as safe, effective, and convenient as possible.
FAQ
What typical symptoms and indicators are present along with menopausal mood swings?
Symptoms include irritability, emotional sensitivity, and low energy. These can vary from mild to more intense and may change throughout menopause.
How can lifestyle changes help manage mood swings during menopause?
Adopting a healthy diet, exercising, and managing stress can help women stabilise their emotions and improve their mood over time.
What role does light therapy play in controlling menopause mood swings?
It is an effective way to manage emotional shifts during menopause because light therapy stimulates serotonin, which helps regulate mood.
Do any particular exercises come highly recommended for controlling mood swings?
Walking, yoga, and light aerobic exercises are beneficial, as they release endorphins and help regulate emotional balance.
