Why You Don’t Have to “Just Deal With” Mood Swings During Perimenopause
Let’s get one thing straight—being told to “just deal with it” when it comes to mood swings during perimenopause is some of the worst advice ever. Mood swings are not something you have to suffer through as an inevitable part of this life stage. Yes, your hormones are shifting, but feeling like you’re constantly riding an emotional roller coaster? That’s not your new normal.
The good news is that you don’t have to accept mood swings as an unavoidable part of perimenopause. There are science-backed, practical solutions that can help you regain control of your mood and emotions.
What Causes Mood Swings in Perimenopause?
Let’s break it down. During perimenopause, your estrogen and progesterone levels become unpredictable. These hormones don’t just affect your menstrual cycle—they also play a huge role in your brain, influencing mood regulation, emotional processing, and how you handle stress. When your hormones are fluctuating, your brain chemistry gets thrown off, which is why you might feel irritable one moment and on the verge of tears the next.
But here’s the kicker: even though hormonal changes are a big part of the story, they aren’t the whole story. Lifestyle factors like diet, stress, and gut health can either worsen or alleviate your symptoms. You don’t have to let your hormones run the show—there are things you can do to smooth out those emotional ups and downs.
1. Balance Your Blood Sugar—The Secret Weapon Against Mood Swings
You’ve probably heard it a million times: cut down on sugar. But here’s why it’s critical during perimenopause—unbalanced blood sugar is one of the sneaky culprits behind those intense mood swings. When your blood sugar spikes and crashes (thanks to high-sugar snacks, processed carbs, or skipping meals), it messes with your cortisol levels. Cortisol, your body’s stress hormone, can make you feel anxious, jittery, or low when it’s out of balance.
The fix? Prioritize blood sugar stabilization by eating balanced meals rich in protein, healthy fats, and fiber. These nutrients slow down the release of sugar into your bloodstream, keeping you on a more even keel throughout the day. For snacks, ditch the chips and candy, and reach for something like an apple with almond butter or a handful of nuts. You’ll be amazed at how much more stable your mood feels when your blood sugar is steady.
2. Magnesium and Omega-3s—Your Brain’s Best Friends
Let’s talk about the power of magnesium. Known as “nature’s relaxer,” magnesium plays a key role in calming your nervous system and reducing stress. When you’re low on magnesium, you’re more prone to anxiety and mood swings. Great sources include leafy greens, nuts, seeds, and whole grains. If you suspect you’re not getting enough from food alone, a high-quality magnesium supplement can be a game-changer.
Then there’s Omega-3 fatty acids. Found in fatty fish like salmon, chia seeds, and flaxseeds, these healthy fats are crucial for brain health. They help reduce inflammation in the brain and support mood regulation. Studies show that Omega-3s can help reduce symptoms of depression and anxiety—two major contributors to mood swings during perimenopause.
3. Stress Management—It’s Non-Negotiable
When people say, “manage your stress,” it can feel like an overused cliché, but here’s the truth: chronic stress wreaks havoc on your hormones. During perimenopause, your body is already under stress from fluctuating hormone levels, and piling on more stress only worsens the imbalance.
The science behind it is simple: stress increases cortisol levels, and chronic high cortisol leads to more mood swings. So, what can you do?
Start small—try mindfulness practices, deep breathing exercises, or yoga. Even just 10 minutes a day can significantly lower your stress levels. If meditation isn’t your thing, try going for a walk outdoors, spending time in nature, or doing something creative. The goal is to give your body and brain a break from the constant fight-or-flight mode it’s in.
4. Gut Health—The Hidden Key to a Stable Mood
Here’s a fun fact: your gut is sometimes referred to as your “second brain,” and for good reason. Your gut bacteria actually produce neurotransmitters like serotonin—the “feel-good” chemical that keeps your mood stable. So, if your gut is out of balance (hello, bloating, constipation, or indigestion), it could be affecting your mood more than you realize.
To improve your gut health, focus on probiotic-rich foods like fermented vegetables (think sauerkraut or kimchi), yogurt with live cultures, or even a high-quality probiotic supplement. Feed that good bacteria with plenty of fiber from vegetables, fruits, and whole grains, and you’ll likely notice improvements in both your digestion and mood.
Real Talk: Mood Swings Are Not Inevitable
The bottom line? Mood swings don’t have to be something you just “deal with” during perimenopause. Your body is going through changes, but those changes are manageable with the right strategies. You deserve to feel emotionally balanced, not like you’re constantly battling against your own brain.
With these simple but effective steps—balancing your blood sugar, getting enough magnesium and Omega-3s, managing stress, and prioritizing gut health—you can take control of your mood and enjoy this phase of life without feeling overwhelmed.
Ready to Take Control of Your Mood and Hormones?
If you’re tired of feeling like your emotions are controlling you, it’s time to take action. My 12-week 1:1 coaching program is designed to help you regain control of your mood, energy, and overall health during perimenopause.
Here’s what you’ll get:
Personalized Nutrition Plans to support hormone balance and stabilize your mood.
Weekly Coaching Calls to dive deep into what’s working and where adjustments are needed.
Lab Work Analysis to uncover any underlying issues affecting your mood and well-being.
Supplement Recommendations tailored to your specific needs.
Daily Support via Messaging to answer any questions or provide motivation.
Access to my three signature programs: Hormone Foundations, Get in Sync, and Fit & Lean
The program is $1200 for 12 weeks and is perfect for women who are ready to invest in themselves, want to stop “just dealing with it,” and are looking for real, actionable solutions.
Contact me to learn more and see if it’s the right fit for you!