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What Are Mood Swings In Women And How To Manage Them Naturally

Mood Swings In Women

Mood swings can impact an individual’s routine. They affect work, relationships, and perception. It causes a person to feel no control over their emotions. Making them hypersensitive to anything said or done to them.

As it increases the level of frustration. The response to random queries and advice is also a reaction rather than a positive response.

Women, as emotional beings, get more affected by this compared to men. Indeed, natural and hormonal changes occur in females. It can cause fluctuations in mood.

Serotonin is the hormone in our body known as a mood stabilizer. Mood swings result in fluctuation in its level or production.

Symptoms Of Mood Swings

  • Boredom
  • Fatigue
  • Insomnia
  • Confusion
  • Anxiety
  • Aggression
  • Irritability
  • Social withdrawal
  • Distracted
  • Agitated
  • Suicidal thoughts
  • Disrupted bowel movements

Causes Of Mood Swings

There are several causes of mood swings in general, but the ones specific to females are:

Premenstrual Syndrome And Premenstrual Dysphoric Disorder

Premenstrual syndrome(PMS) is a condition females experience. It is one to two weeks before their periods. Mood swings are one of the symptoms present; at the time, severity differs from one to another. Hormonal imbalance causes PMS.

Premenstrual dysphoric disorder(PMDD) is a condition of heightened PMS symptoms. Researchers believe that PMDD is related to changes in serotonin levels before menstruation.

Some people use birth control to subdue their symptoms. But it can take many tries before finding the right one that helps.

Pregnancy

Mood swings are an early pregnancy symptom. They are associated with Nausea, vomiting, frequent urination, and food cravings.

Use of Antidepressants and anxiolytics to treat depression and anxiety. These are teratogenic, meaning harmful to the fetus. Hence, natural ways of managing mood swings are a better alternative.

Perimenopause And Menopause

Menopause is the state in which females’ monthly periods halt. Before this, women go through a phase known as perimenopause. Which starts 8-10 years before menopause, usually in your mid 40’s.

During perimenopause, estrogen and progesterone levels vary. Altering the production of serotonin. Selective serotonin reuptake inhibitors (SSRIs) help stabilize mood but have serious side effects.

Natural ways to increase serotonin levels can help manage mood without undesirable effects.

Other Causes

Identifying The Cause Of Mood Swings

The factors one should consider to diagnose the cause of mood swings are:

  • Age
  • Frequency
  • At what time( pattern)
  • Duration
  • Associated symptoms
  • Medical history
  • Drugs History
  • Family history
  • Social relations

Natural Management Of Mood Swings

Management Through Diet

Hormones act as neurotransmitters; neurotransmitters are also produced in your gut. Thus, a proper diet plays a significant role in stabilizing mood.

Eating meals is essential. Staying hungry causes stomach cramps which can lead to mood swings.

Vegetables, Whole Grains, And Legumes

  • Carrots, pumpkins, and dark green leafy vegetables are essential for liver function. It helps balance estrogen.
  • Peas, lentils, and beans help increase serotonin production and balance estrogen.

Good Cholesterol

HDL( good cholesterol) and healthy fats help make brain tissue and neurotransmitters. Healthy fats include nuts, coconut and olive oil, fatty fish, and avocados.

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Avoiding Sugar, Caffeine Alcohol

High sugar intake can alter your blood glucose level, which triggers a mood swing. Also, natural depressants like alcohol can cause sadness and solitude, which could be one reason for irrational thinking and behavior.

Caffeine may help to reduce the feeling of fatigue, yet it tends to cause nervousness. Thus a moderate quantity and a balanced use have a better impact.

Eating In Small Portions

Large quantity meals, especially when taken three times a day, also cause an imbalance. This process again triggers dissatisfaction. Small portions are always recommended to stabilize blood sugar as this helps to balance extreme mood shifts.

Laziness is also caused by overeating. Feeling full makes you dull, leading to lower physical activity and causing a shift in mood.

Change Of Lifestyle

Adopting specific healthy lifestyle changes can prevent women from experiencing any dramatic situations.

Exercising

Physical activity each day boosts stamina and releases Endorphins (happy hormones).

Good Sleep Hours

Managing sleeping hours is essential. It is a significant trigger of fatigue and mood swings. Yet, adding half an hour daily to seven or eight hours is an excellent way to reduce stress.

Management Through Supplements

Use Of Calcium Supplements

The use of calcium makes the bones more robust and stable. Thus, regular use of calcium protects the bones from deterioration. This is essential for premenopausal females.

Use Of Vitamins And Minerals

A nutrient-rich diet of minerals and vitamins is essential for the synthesis of hormones.

Iron, zinc, and magnesium resolve cramps, pain, and muscle spasms.

B vitamins and Vitamin C decrease stress and benefit the immune and adrenal systems.

Use Of Natural Herbs

A few herbs with soothing and healing properties elevate mood and as a source of relaxation.

Kava kava

It has a calming effect on the nervous system. It develops a sense of relaxation while reducing stress and anxiety.

Passionflower

It may heal stress and anxiety and is especially recommended to treat insomnia. It is the most celebrated for boosting mood and providing solace to mental health.

Ginseng

Ginseng is known for its general vitality and increasing energy level. It is a traditional Chinese Medicine prescribed to increase focus and peaceful emotions.

Rhodiola Rosea

To normalize the body functions, reduce stress, improve appetite, and decrease irritability.

St John’s Wort

It helps in maintaining a well self-being, used in emotional maintenance.

Mucuna Pruriens

Also known as a happy pill as it gives a feeling of peace, happiness, and satisfaction to the one who uses it.

Holy Basil

It supports the nervous system by increasing acetylcholine in the brain. As a result, boosting memory.

Other Ways How To Control Mood Swings

  • Track your mood, figure out what upsets you and ruins your mood, try to avoid it, or figure out a way to handle it.
  • Make time for yourself. Focus on your needs or wishes. Make time for something you enjoy, no matter how preoccupied or busy you are.
  • Don’t burden yourself with other people’s problems. Let them decide for themselves. You are not responsible for them.

Last Resort

Consider consulting a healthcare provider. Certain elements, by default, may have detrimental effects on an individual’s physical well-being. Then a medical consultant is the only person to diagnose and prescribe antidepressants related to physical or mental health.

Christina Earle
Christina Earle is a licensed psychologist practicing in Oakland, California since 1999. She provides counseling to people who are struggling with managing stress, and anxiety related issues. In her free time, she often writes on mental health conditions that educate the individuals to explore ways of improving their health.

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