While occasional mood fluctuations are a normal part of life for many women, frequent or severe mood swings can be concerning and may indicate an underlying issue.
For some women, this is one of the less obvious signs that they’ve become pregnant, but for most women, especially as we age, an increase in mood swings is usually one of the initial symptoms of perimenopause or menopause.
In this post, you’ll learn about the hormonal causes of mood swings and how diet, stress, and sleep play a powerful role. You’ll also learn how hormone replacement therapy (HRT) may be able to help.
What Are Mood Swings?
Mood swings are sudden or intense changes in your emotional state, often without an apparent cause. These fluctuations can range from feeling irritable or anxious to experiencing depression or euphoria.
It’s the lack of cause that really defines mood swings. Moods are, by definition, variable and changing constantly, but that’s always because of some cause—internal or external.
It’s normal to shift from happy to angry if something bad happens to you or to shift from angry to elated as you think about something that makes you very happy. What’s not normal are mood swings without some obvious cause.
Frequent or severe mood swings can interfere with daily life and relationships, and they’re not at all enjoyable to experience. No one likes to feel like their emotions are abnormal or out of control.
If you are consistently experiencing powerful mood swings with no clear cause, there might be a cause you’re not seeing: your hormones.
Hormonal Fluctuations and Their Impact on Mood
One of the most common causes of increased mood swings in both men and women is a fluctuation in their hormone levels.
Throughout women’s lives, our major hormones, including estrogen and progesterone, play a crucial role in regulating our moods and feelings of well-being. Significant hormonal changes occur during key stages of our lives, starting with puberty.
Menstrual Cycle
Many women experience mood changes in the days leading up to their menstrual period, known as premenstrual syndrome (PMS).
PMS can cause irritability, anxiety, depression, and mood swings. These symptoms are believed to be related to the drop in estrogen and progesterone levels that occurs before menstruation begins.
Pregnancy
During pregnancy, hormonal changes can contribute to mood swings, especially in the first and third trimesters.
The rapid increase in hormone levels during early pregnancy can lead to extremely powerful and unpredictable mood swings. The physical discomforts and anticipation of childbirth in late pregnancy can also affect mood.
Perimenopause and Menopause
As women approach menopause, typically in their 40s and 50s, they may experience more frequent and severe mood swings.
During perimenopause, the years leading up to menopause, estrogen levels begin to fluctuate and decline, which can have a significant impact on mood and emotional regulation.
Hot flashes, sleep disturbances, and other physical symptoms associated with menopause can also contribute to mood instability.
The Role of Stress in Mood Swings
Stress is another common factor that can lead to increased mood swings in women. When we experience stress, our bodies release cortisol, a hormone that helps us cope with challenging situations.
However, chronic or excessive stress can lead to an overproduction of cortisol, which can disrupt the balance of other hormones and neurotransmitters that regulate mood.
Women often juggle multiple responsibilities: work, family, exercise, caregiving, chores, hobbies, friendships… it can really add up, causing some very high levels of stress.
On top of that, major life changes or transitions, such as moving, changing jobs, or ending a relationship, can also trigger stress and emotional upheaval.
To manage stress-related mood swings, it’s essential to prioritize self-care and develop healthy coping mechanisms. This may include regular exercise, mindfulness practices like meditation or deep breathing, and setting boundaries to maintain a healthy work-life balance.
The Connection Between Sleep and Mood
Sleep plays a vital role in emotional regulation and overall well-being. When we don't get enough quality sleep, our mood can suffer. Sleep disturbances, such as insomnia or sleep apnea, can lead to irritability, anxiety, and depression.
Women may be particularly vulnerable to sleep-related mood changes due to hormonal fluctuations that can disrupt sleep patterns. For example, during menopause, hot flashes and night sweats can make it difficult to get restful sleep, leading to daytime fatigue and mood swings.
To promote better sleep and emotional well-being, it’s important to practice good sleep hygiene. This includes establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment.
If sleep disturbances persist or significantly impact your mood, they’re worth discussing with your healthcare provider to rule out underlying sleep disorders and explore treatment options.
Nutrition and Its Effect on Mood
What we eat can also play a role in our emotional well-being and the frequency of mood swings. A diet high in processed foods, sugar, and unhealthy fats can contribute to inflammation in the body, which has been linked to mood disorders such as depression and anxiety.
On the other hand, a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can support emotional stability. Certain nutrients, such as omega-3 fatty acids, B vitamins, and magnesium, have been shown to have mood-boosting properties.
In addition to overall diet quality, specific nutritional deficiencies can also impact mood. For example, low levels of vitamin D, iron, or B12 can contribute to symptoms of depression and mood instability.
If you suspect that your diet may be affecting your mood, it can be helpful to work with a registered dietitian or nutritionist to develop a personalized meal plan. IV nutrition therapy can also help you get your nutritional balance quickly back on track by treating vitamin and mineral deficiencies.
Hormone Treatments for Menopause and Mood Swings
For women experiencing mood swings related to menopause, hormone replacement therapy may be an option to help alleviate symptoms. HRT works by supplementing your body with estrogen and sometimes progesterone to help balance hormone levels and reduce the severity of menopausal symptoms, including mood swings.
There are two main types of HRT: systemic and local.
Systemic HRT, which is most commonly prescribed as a gel or injection, delivers hormones throughout the body and can be effective in managing a wide range of menopausal symptoms, including hot flashes, night sweats, and mood changes.
Local HRT, such as vaginal creams or rings, delivers hormones directly to the vaginal area and is primarily used to treat vaginal dryness and discomfort.
If you’re considering HRT, make sure you understand the differences between synthetic hormones and bioidentical hormones.
You Don’t Have to Suffer Alone—HRT May Help
If you find that your mood swings are severe, persistent, or interfering with your daily life, don't hesitate to reach out for professional support. With the right tools and resources, it is possible to manage mood swings through hormone replacement therapy and improve your overall quality of life.
Learn more about hormone replacement therapy for women here or schedule an appointment with a specialist today to discuss your options.