Menopause is an important milestone in a woman’s life, marking the end of her reproductive years. Although it is a natural biological process, it is often accompanied by a number of physical and emotional changes, the most distressing of which are irritability and mood swings. Understanding the reasons behind these emotional swings can help women navigate this transition more smoothly.
To understand the issue better and address the frustrations of menopause, OnlyMyHealth spoke to Dr Chetna Jain, Head, Obstetrics and Gynaecology, Cloudnine Group of Hospitals, Gurgaon.
The role of hormones
The main cause of irritability and mood swings during menopause is fluctuations in hormones, particularly estrogen and progesterone. “These hormones play an important role in regulating mood,” says Dr Jain. As women approach menopause, the levels of these hormones start to fluctuate unpredictably, leading to emotional instability.”
Estrogen, in particular, has a major impact on serotonin, a neurotransmitter that regulates mood, sleep, and appetite. “When estrogen levels fall, serotonin production is affected, which can lead to feelings of sadness, anxiety, and irritability,” explains Dr Jain. “Progesterone also has a calming effect on the brain, so when its levels fall, women may feel more anxious and irritable.”
Read more: Why physical activity is important in managing menopausal symptoms
Sleep disorders
Another factor that contributes to irritability and mood swings during menopause is sleep disturbance. “Hot flashes and night sweats, which are common symptoms of menopause, can disrupt sleep, leading to insomnia and poor quality sleep,” says Dr Jain. “Chronic lack of sleep is highly associated with mood disorders such as irritability and depression. When women do not get enough rest, their ability to cope with stress and emotional problems is reduced, making them more susceptible to mood swings.”
Psychological factors
Menopause doesn’t just bring physical changes, it also brings emotional and psychological changes. The transition can bring about feelings of loss and anxiety related to ageing, changes in body image and loss of fertility. “These feelings can exacerbate mood swings and irritability, and women may find it difficult to adjust to this new stage in their lives,” says Dr Jain. “The stress of managing menopausal symptoms while juggling work, family and personal responsibilities can put an additional strain on mental health.”
Read more: Menopause and heart health: The benefits of beetroot juice
Coping strategies
Understanding what causes menopause irritability and mood swings is the first step to managing them. Here are some strategies recommended by Dr Jain that may help:
Lifestyle changes: Regular exercise, a balanced diet and enough sleep can significantly improve your mood. Exercise releases endorphins, natural substances that lift your mood, and a healthy diet helps stabilize blood sugar levels and reduce irritability.
Mindfulness and relaxation techniques: Activities such as yoga, meditation, and deep breathing can help reduce stress and promote emotional balance. These techniques can be especially effective in managing the emotional ups and downs of menopause.
Hormone replacement therapy (HRT): For some women, HRT can be an effective way to stabilize hormone levels and reduce extreme mood swings and irritability, but it’s important to talk to your healthcare provider about the benefits and risks.
Support and communication: Talking to friends, family, or a therapist can give you emotional support. Sharing your experiences with other women going through menopause can also help you feel less alone and gain valuable coping strategies.
in conclusion
Feeling irritable and depressed during menopause is common and is often due to hormonal changes, sleep disorders and psychological factors. Although these symptoms can be distressing, understanding their underlying causes and adopting healthy coping strategies can help women get through menopause with greater ease and emotional balance. Addressing both the physical and mental aspects of menopause can help women feel more at ease during this transition and continue to live fulfilling lives.
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