I fondly remember the time my husband and I went to Romania. It was a fun, adventurous long run! We had looked forward to it for years and had made sure we trained hard. Everything was finally set, and off we went to the beautiful mountains with a wonderful group! Little did I know my hormones had packed a suitcase of their own — full of mood swings.
But then, out of nowhere, something hit me. It was like a rollercoaster inside me. I felt very unstable: Overwhelmed with sadness, irritability and anger. My mood changed very quickly! I was confused and felt like I was presenting myself very strangely to all the new people I met.
I wanted to be there, but a part of me just wanted to go home, throw myself on the sofa and hide under a big blanket. This was my first encounter with mood swings. And over the coming years, I found myself on this wild emotional ride again and again.
As I learned to listen better to my body’s needs in midlife, I started seeing what triggered my mood swings… and it is a BIG TRIGGER for most women: Stress.
During that Romania trip, I was full of stress (without realizing it). Yes, we were excited, but preparing for the big event (and juggling between chores, work and family) burned out my body!
Indeed, menopausal mood swings can sneak up on you. BUT HEY, YOU ARE NOT LOSING YOUR MIND! In midlife, our mood and emotional state are shaped by our hormones — which naturally bounce around and decline as we age. But they don’t work alone. Your thyroid, blood sugar, gut, sleep and stress levels all have a say too!
Is there anything we can do to manage the highs and lows? DEFINITELY!
To keep your mood stable in menopause, it is best to eat a hormone-balancing diet, de-stress, get good quality sleep, do relaxing exercises, take supplements, look after your gut, boost liver function, try quick-relief tips at home and find emotional support!
But before we talk about those tips, let us first tackle the common factors behind menopausal mood swings, shall we?
My moods don’t just swing — they pivot, recoil, rebound, oscillate, fluctuate and occasionally pirouette!
Table of Contents
What Really Causes Mood Swings in Midlife? Your Body Is ONE System
In functional medicine, we don’t look at your mood as a “brain problem” on its own. Everything in your body talks to everything else. So when your mood goes wild, it’s worth checking the whole team — not just one player.
Your hormones. Estrogen and progesterone are the big ones in midlife. More on them in a minute!
Your thyroid. A slow thyroid can look a lot like menopause — low mood, tiredness, a short fuse. And thyroid problems are common in women our age.
Your blood sugar. Ever been “hangry”? When your blood sugar crashes, your body sends out stress hormones to fix it. Hello, snapping at your family at 4 pm!
Your nutrients. Low iron, vitamin B12, vitamin D or magnesium can all leave you teary, tired and on edge.
Your gut and your stress system. Both have a direct line to your brain. When they’re out of balance, your mood feels it first.
Mood swings often travel with other emotional symptoms of menopause too, like worry, tears or feeling flat. The good news? When you support the whole system, all of them tend to ease together.
Quick Check: What’s Behind YOUR Mood Swings?
Worse the week before your period? → Your hormones are likely the main player.
Snappy around 4 pm, or after something sweet? → Blood sugar crash. Add protein to lunch.
Cold, tired, hair thinning, low no matter what? → Ask your doctor to check your thyroid.
Always after a bad night? → Sleep comes first. Everything else gets easier after that.
Teary and wiped out for weeks? → Ask for iron, B12 and vitamin D to be checked.
Keep notes for two weeks in your journal. The pattern often jumps right out at you!
How Does Hormonal Imbalance Cause Mood Swings During Menopause?
Besides diet and lifestyle factors, the ups and downs of your hormones are big drivers of mood swings during menopause. The fluctuations and natural decline in progesterone and estrogen directly affect brain chemicals that influence our mood! In turn, our stress response is heightened and our ability to regulate emotions is reduced.
Hormonal imbalances are not just a tiny glitch in our system. They could be due to many factors that turn our emotional road trip into an unpredictable one — just like what I had!
As we enter midlife, our diet, movement, sleep, stress levels and overall lifestyle play a huge role in balancing our hormones. However, we cannot dismiss the natural decline in estrogen and progesterone that comes with age!
How exactly do estrogen and progesterone affect our mood?
Well, estrogen is your key mood regulator. It has a significant impact on how your brain functions — particularly in areas that control emotions and mood.
Estrogen also influences the production and effect of your feel-good brain chemicals — including serotonin, dopamine, endorphins and noradrenaline.
But as you approach menopause, estrogen levels fluctuate before they completely decline. Every surge and dip in estrogen levels directly influences how you feel!
And here’s something I wish I’d known sooner: it’s often the swings that hit hardest, not just the low levels. Some of us are simply more sensitive to those ups and downs. That’s more likely if you had strong PMS (or PMDD, a severe form of it), low mood after having a baby, or a lot of stress going on at the same time. If that sounds like you, be extra gentle with yourself in these years!
Progesterone, on the other hand, is known for its calming effects. It acts on GABA (gamma-aminobutyric acid) receptors in the brain.
GABA is known to reduce stress and mental overstimulation! It also promotes better sleep and feelings of relaxation. Just everything we need to keep our peace!
Just like estrogen, progesterone levels begin to wane as your body prepares for menopause. In turn, this decline reduces progesterone’s soothing effects and induces mood swings.
And that’s how estrogen and progesterone affect our mood!
The fluctuations and eventual decline slow down the production of your feel-good brain chemicals. Ultimately, this leads to a range of emotional symptoms, such as:
- Irritability
- Sudden anger (some women call it “menopause rage”)
- Feeling low and demotivated
- Emotional eating
- Brain fog
- Fatigue
- Stress
- Anxiety and depression
- Panic attacks
Now, what about stress?
When estrogen and progesterone drop, do you know what else feels it? Your stress system — the constant chat between your brain and your adrenal glands. It runs your fight-or-flight hormones, like cortisol and adrenaline.
Now, with low estrogen and progesterone levels, your stress hormones tend to increase easily as the two hormones interact with the HPA axis (the stress line between your brain and your adrenals).
Estrogen has been shown to have a protective effect on the HPA axis — helping regulate cortisol and decrease stress!
But when estrogen levels are low, this natural protection is reduced, which can lead to higher levels of stress or increased sensitivity to stressors.
Similarly, progesterone’s calming effect on the body helps regulate cortisol levels. So, with low progesterone, your body’s stress response may become more heightened.
Having low estrogen, low progesterone and high stress levels (yup, the triple trouble we would want to prevent by all means!) may also lead to other health issues in menopause.
→ They can suppress the production of melatonin — a hormone that promotes good sleep quality.
→ They can slow down your thyroid — the powerhouse of your metabolic hormones.
→ They can affect your gut health — which may lead to sluggish digestion, poor nutrient absorption, tummy problems and lack of energy.
9 Natural Ways to Calm Mood Swings in Menopause
Even though our hormones naturally fluctuate and decline (yes, that’s something that may be beyond our control) we can still make lifestyle tweaks — and take wellness into our own hands!
The foods you eat, your physical activity, sleep quality and ability to manage stress are all crucial to your emotional and mental state!
To keep your mood stable in menopause, it is vital to:
- Eat a hormone-balancing diet
- De-stress
- Get quality, uninterrupted sleep
- Do relaxing exercises
- Take supplements
- Take care of your gut
- Boost liver function
- Try quick-relief tips at home
- Be open and find emotional support
Your system needs the right fuel and support to achieve inner harmony. Give it the care it deserves and maintain hormonal balance with these nine practical tips!
1. Eat a Hormone-Balancing Diet!
Let food be your medicine! Load up on foods that help boost and balance hormones:
- Get protein at every meal — especially breakfast. Protein keeps your blood sugar steady, so you skip the crash (and the crankiness that comes with it). Not sure how much you need? Try my Midlife Protein Calculator.
- Eat a big bowl of salad at least once a day. Fill it with different veggies and greens. Vegetables are rich in antioxidants and nutrients that help your body clear out what it doesn’t need — and keep hormones in balance!
- Consume more omega-3-rich fish such as salmon, sardines, tuna, herring and barramundi (Asian sea bass). Omega-3 is a healthy fat your brain loves — and it’s linked to a steadier mood.
- Get healthy fats and antioxidants from almonds, walnuts, chia, goji berries, lentils, avocado, ghee and dark greens. They are also rich in vitamins and minerals!
- Add calming and hormone-friendly herbs to your diet. Adaptogens (like ashwagandha) help your body handle stress. Phytoestrogens (plant compounds that act a bit like a mild estrogen) may gently soften those hormone swings for some women. I’ve gathered my favorites in my guide to herbs for menopause.
- Give yourself a treat with a small piece of dark chocolate. It is rich in flavonoids, which help release happy hormones. This guilt-free treat will satisfy and make you happier!
- Go easy on caffeine and alcohol. A cup of coffee or a glass of wine now and then is okay. But too much coffee can leave you jittery and on edge. And wine may calm you at first — then it messes with your sleep, so tomorrow’s mood pays the bill.
2. Stress Less, Breathe More!
We often hear “find ways to manage stress” or “slow down and take a break”, but why do we really need to?
As you already know, stress causes a range of emotional responses — including anxiety, irritability and depression. It also affects your ability to focus and make sound decisions, which can further exacerbate negative emotions.
Additionally, stress leads to various physical symptoms and increases your risk of many diseases. In fact, stress is known to be a sneaky culprit behind many modern diseases we have today!
Thus, it is truly important to listen to your body and be attentive to its signals.
What I usually do when facing a stressful situation is deep breathing — here are my favorite breathing techniques. This one’s a real stressbuster that you can do anytime, anywhere!
Other things you can do for stress relief:
• Meditate, go for a massage or take a walk in nature!
• Try journaling to keep track of your emotions and triggers.
• Try acupuncture and acupressure. Hitting your “energy spots” releases tension in the body and makes you feel better!
As much as possible, fill your mind with positive thoughts. And yes, this may be easier said than done when some days, things just don’t go your way. Still, try to give yourself positive affirmations — your brain will accept what you say. Believe it or not, the power of spoken words can change your mood dramatically!
3. Get Quality, Uninterrupted Sleep!
Who doesn’t get crabby when they don’t get enough sleep? Because I totally do!
Not to mention that achieving good sleep quality in midlife may become more challenging because of night sweats.
Sleep helps regulate the hormones linked to our mood and circadian rhythm (natural body clock). This explains why our internal balance (and precious sense of peace) gets thrown off when we lack sleep!
And when you’re feeling tired and restless, it becomes harder to handle stress and deal with tough situations. In turn, your mood may get more unpredictable the next day.
So, it’s really important to make sleep a priority if you want to feel your best! Head over to my article 16 Natural Solutions for Sleep Deprivation During Menopause covering the best tips to enhance your sleep quality in midlife!
4. Do More Relaxing Exercises!
I love the outdoors! I do walks and trails in nature, which work wonders for my mood. The sunshine and fresh air just make you feel better!
When you are stressed, it is best to do more relaxing mind-body exercises — like yoga, Qigong, Pilates and Tai Chi. These exercises calm your central nervous system and may help you manage mood swings!
YouTube has many free yoga and Qigong videos that can help — pick one that feels good and just start!
If you’re the type who is used to working out regularly, you can do strength training and high-intensity interval training (HIIT). These two are especially good for many aspects of midlife health!
Moving your body improves blood circulation and strengthens your muscles and bones. A 30-minute exercise daily can go a long way!
5. Supplement!
Eating a nutrient-dense diet is unrivaled at providing us with vitamins and minerals. But if, for some reason, you have to step up the nourishing game, support your body with natural supplements!
The following are known to promote feelings of relaxation, reduce stress and boost hormonal balance:
• Magnolia bark, valerian root, ashwagandha, lavender tea and green tea are all known for their calming effect!
• 5-Hydroxytryptophan (5-HTP) is another excellent supplement for mood swings. It’s a precursor to your happy brain chemical, serotonin. Just a heads-up: don’t mix 5-HTP with antidepressants unless your doctor says it’s okay.
• Consider progesterone support! As you have learned, progesterone is your body’s calming hormone. Body-identical progesterone (the same shape as your own) comes as a capsule from your doctor, often as part of HRT. Many women also use progesterone cream — but how much your body takes in can vary a lot. So test your levels first, and check in with your doctor. If you use estrogen too, you need the right kind of progesterone to protect your womb.
• Magnesium, the “chill pill”, relaxes your nerves and helps build your feel-good brain chemicals. This is why low magnesium has been linked to mood swings, emotional eating, anxiety and depression!
• Amino acids are the building blocks of hormones and brain chemicals. Taurine and L-theanine (the calm-but-alert one from green tea) are two favorites for a calmer mood. I have started taking essential amino acids (as the body can’t produce them naturally) and they have improved my health — BIG TIME!
• B-complex, vitamin C, vitamin D and vitamin E support the function of your hormone-producing glands!
NOTE: The effectiveness of every supplement may vary, so it’s always best to discuss it with your healthcare provider. This is to ensure that the supplement is safe and truly beneficial for your needs!
6. Take Care of Your Gut!
The gut and brain help each other to regulate your mood. They constantly communicate through a “shared path” known as the “gut-brain axis”!
Also, about 90% of your body’s serotonin is made in your gut, so you better keep this “serotonin powerhouse” in tiptop condition! It doesn’t travel straight to your brain — but a happy gut sends calming signals up the line.
To optimize your gut health:
• Eat more fermented foods such as kombucha, sauerkraut and kimchi. They are rich in probiotics that promote healthy digestion and gut balance! But go slow when adding these foods to your diet. Allow your gut to adjust and warmly welcome these probiotics!
• Support the absorption of probiotics by eating more prebiotics — including artichokes, dandelion greens, garlic and asparagus.
• Cut back on sugar — and notice how gluten sits with you. Sugar feeds the wrong gut bugs and sends your blood sugar (and your mood) on a rollercoaster. Gluten doesn’t bother everyone, but some women feel bloated, foggy or cranky after it. Your body will tell you!
• Be careful with dairy. Dairy products are known to trigger tummy problems for those who are sensitive to lactose (a type of sugar found in milk). Not all dairy products are created equal, though. I do eat Greek yogurt (as it is a good protein source) without having any gut issues. It all boils down to knowing what your gut can and cannot tolerate!
7. Boost Liver Function!
The liver is widely known for its fantastic job at filtering toxins. But this tireless organ also plays a crucial role in hormonal balance! Yes, the liver helps metabolize your hormones — especially estrogen and progesterone.
Other functions of the liver are:
→ Producing bile to aid in digestion
→ Storing essential vitamins and minerals
→ Helping maintain healthy cholesterol levels
→ Supporting your natural immunity
Boost your liver function by eating more broccoli, carrots, spinach and pumpkin. Cauliflower, Brussels sprouts and sweet potatoes are also great! They are rich in antioxidants that support better detoxification.
Besides eating liver-healthy foods, fasting is another great thing you can do! When you fast, your body starts to burn stored fat for fuel — instead of burning glucose (from the food you eat). This fat-burning mode gives your liver a well-deserved break.
Additionally, fasting helps reduce fat buildup and may be beneficial in preventing liver disease. Just start gently! If fasting makes you shaky or snappy, your blood sugar needs more support first. That’s exactly how I teach it in FAST.EAT.THRIVE!
8. Try Quick-Relief Remedies at Home!
Who doesn’t love a quick remedy that you can do in the comfort of your home?
- Have small rollers of essential oils ready inside your purse! Lavender, peppermint, chamomile and frankincense are the best essential oils for mood swings.
- Decompress by placing a warm pack around your neck and shoulders. Warm packs can relieve pain or stiffness by increasing blood flow and relaxing the muscles!
- Use a foam roller or tennis ball to massage your body, and then stretch. This is good for relieving tension and releasing some stress!
- Tune in to relaxing music. It is a great way to ease mood swings! Create a playlist and listen to soothing songs! This can include genres, like classical, jazz and ambient music. Instrumental music, especially the piano or violin, is also known to induce feelings of relaxation!
9. Be Open and Find Emotional Support!
Having someone (or something) that keeps you grounded is EVERYTHING at this phase of life. You can find support from your friends, family, colleagues or community group!
If you have a partner, the most immediate emotional support usually (and should ideally) comes from them. But the thing is, many women who deal with midlife symptoms feel like they are often misunderstood. This can take a toll on relationships and marriages!
Whether mood swings are causing you conflicts or not, you will never go wrong with letting your partner understand the whole picture. I’ve written more about relationship changes in perimenopause here.
Remember, women’s hormones constantly change… and I mean, CONSTANTLY.
We have a roughly monthly cycle — from puberty until perimenopause. Within each cycle, our estrogen and progesterone levels fluctuate, leading to physical and emotional changes. Some days, we feel more confident, outgoing and have an increased desire for intimacy. Other days, we feel more tired and irritable.
Imagine that? All these emotions, month after month — for about 30 years?
On the other hand, men’s testosterone levels only drift down slowly as they age. So, they have more consistent patterns in their behavior and mood. Although men may experience mood swings due to external factors (like stress and significant life events), their hormonal changes are not as drastic as women’s.
You might think this is just a random fact about hormones, but you will be surprised that not many people are aware of this! Acknowledging gender gaps can save you from a lot of conflicts and arguments. It also opens the door for you and your partner to agree on how you can support each other’s needs!
Experiencing mood swings is not about your lack of willpower or control over yourself. It is mainly due to your hormones — and the way they team up with your stress, sleep, blood sugar and gut. If your mood swings feel severe or unmanageable, talk to your doctor. Hormone levels swing from day to day in perimenopause, so one blood test often won’t tell you much. Ask for a thyroid check, iron, B12, vitamin D and blood sugar too — they’re easy to fix when they’re low!
When it’s more than mood swings
Sudden waves of fear with a racing heart may be panic attacks. But if you have chest pain, can’t catch your breath or feel like you might faint, get emergency help right away.
Sudden waves of fear with a racing heart may be panic attacks. But if you have chest pain, can’t catch your breath or feel like you might faint, call 911.
And know that there’s real help out there. The UK’s NICE menopause guidelines recommend CBT (a practical kind of talk therapy) for low mood, and say HRT can help low mood that starts with menopause. Cleveland Clinic has a clear, friendly page on menopause and your mood if you want to read more.
FAQs About Mood Swings in Menopause
Are mood swings a sign of perimenopause?
Yes, very often! Mood swings and irritability are some of the most common early signs — sometimes even before your periods change.
How long do menopause mood swings last?
For most women, they’re worst in perimenopause, when hormones bounce the most. They usually calm down once your hormones settle after menopause.
What is “menopause rage”?
It’s the sudden, big anger that seems to come out of nowhere. Falling estrogen, poor sleep and stress all shorten your fuse. It’s common — and it does get better when you support your body.
Can HRT help with mood swings?
It can help low mood that starts with menopause, especially if you also have hot flashes or poor sleep. Talk it through with your doctor.
When should I see a doctor about mood swings?
If they get in the way of your daily life, or you feel low most days for more than two weeks. Call 988 if you have dark thoughts.
References:
Menopause: identification and management (NG23) – NICE (www.nice.org.uk)
Is menopause causing your mood swings, depression or anxiety? – Cleveland Clinic (health.clevelandclinic.org)
Guidelines for the evaluation and treatment of perimenopausal depression – PubMed (pubmed.ncbi.nlm.nih.gov)
Baseline anxiety-sensitivity to estradiol fluctuations predicts anxiety symptom response to transdermal estradiol in perimenopausal women – PubMed (pubmed.ncbi.nlm.nih.gov)
The role of the hypothalamic-pituitary-adrenal axis in depression across the female reproductive lifecycle – PMC (pmc.ncbi.nlm.nih.gov)
Hormonal and metabolic changes of aging and the influence of lifestyle modifications – PMC (pmc.ncbi.nlm.nih.gov)
Serotonin – Cleveland Clinic (my.clevelandclinic.org)
Physiology, GABA – NCBI Bookshelf (www.ncbi.nlm.nih.gov)
The impact of intermittent fasting on non-alcoholic fatty liver disease in older adults – PMC (pmc.ncbi.nlm.nih.gov)
Written by Gita — Certified Fasting Therapist, Nutrition Coach and Keto Coach, and founder of My Menopause Journey since 2014. Every article is built on published research and trusted health sources, updated regularly, and shaped by her own journey through menopause. Read more about Gita and her credentials.
