5 Tips for Managing Menopausal Mood Swings
The HealthCentral Editorial Team | Mar 26th 2012
The exact cause of these mood swings isn’t known, but lack of sleep, stress and changing hormones are likely contributors. These tips can help you manage your mood swings.
It is important for your health to get moving for at least 30 minutes 5 days a week. Walking, jumping jacks and gardening are great ways to be more active and then you can build up from there when you feel comfortable. Exercise releases endorphins, chemicals that make you feel happy. Plus, you will reduce stress, anxiety, irritability and benefit your overall health.
Eating healthily isn’t just good for your general health, some foods can release seratonin, a chemical that has a calming effect on unsettled nerves. Complex carbs like barley, oatmeal, sweet potato and whole wheats are great options that should be eaten in place of white bread, white rice, regular potatoes and so on. Omega 3 is also a great addition to your diet and can be found in fish, avacado, walnuts and flaxseed.
Relaxation can minimize anxiety, stress and depression and help regulate mood swings. Taking the time, just 10 to 20 minutes twice a day, for yourself and to let go of your worries can be a great way to do deal with the symptoms of menopause.
Meditation is one type of relaxation exercise that encourages you to turn your thoughts inward in a peaceful setting. Try sitting in a quiet room and focusing on your breathing. If your mind wanders, try repeating a simple word or phrase to redirect yourself. The idea is to relax and clear your mind.
Use deep relaxation techniques
Autogenic training is a form of relaxation where you use a verbal cue to calm your body. For example, you might say “my heartbeat is calm and regular” in order to focus your attention and achieve that relaxation. Progressive relaxation targets tense muscles.