🌿 MENOPAUSE MOOD SWINGS: YOUR CHEAT SHEET

Mood swings in menopause aren’t “just in your head.” They’re a chemical, hormonal, and nervous system storm — but you can absolutely take control. Here's how to start:

☀️ 1. Morning: Stabilise Your Blood Sugar Early

Low blood sugar = high irritability
→ Start the day with protein, fibre, and healthy fats

  • Example: Eggs + avocado, or oats + Greek yoghurt + nuts

  • Avoid: Toast + jam, or just coffee on an empty stomach

🧠 2. Boost Brain Chemistry Naturally

Declining oestrogen affects serotonin, dopamine and GABA — your “calm and happy” neurotransmitters
→ Support them with food and habits

  • Omega-3s (think oily fish, walnuts, chia seeds)

  • Magnesium-rich foods (greens, dark choc, almonds)

  • Move daily — even 10 mins increases dopamine + GABA

  • Get outside — daylight = natural serotonin booster

💬 3. Name It to Tame It

Mood swings often feel like they’re “taking over”
→ Try this trick:

  • Pause, breathe

  • Name the emotion: “I feel anxious / angry / sad”

  • Ask: What do I need right now?
    Even that moment of awareness takes the heat out

💤 4. Respect the Sleep–Mood Cycle

Sleep disruption is a huge mood trigger
→ Make your sleep sacred

  • No caffeine after midday

  • Wind down with magnesium, lavender oil, or journaling

  • Keep your bedroom cool, dark, and screen-free

🧘‍♀️ 5. Regulate Your Nervous System

Your nervous system sets your emotional baseline.
→ Give it signals of safety

  • Box breathing (inhale 4, hold 4, exhale 4, hold 4)

  • Cold splash to face or wrists

  • Daily routine = safety signal to your brain

🧃 6. Cut the Chaos Foods

Alcohol, caffeine, and ultra-processed snacks are all mood saboteurs
→ Try a 5-day experiment reducing one at a time
Notice how your mood stabilises when your nervous system isn’t being poked constantly

🧩 7. Ask: Is This Hormonal or Habitual?

Sometimes mood swings are a sign your lifestyle isn’t supporting your nervous system
Sometimes they’re a cry from your hormones needing support
→ Either way, you’re not broken — you just need a better plan

💛 Quick Calm Toolbox:

  • 2 squares of dark chocolate + a walk

  • Journaling 3 lines: What do I feel? Why? What do I need?

  • Phone a friend who gets it

  • Step outside and feel the sun on your face

  • Do 10 squats to shift the energy

🎯 Remember:

Mood swings don’t mean you’re weak or out of control.
They’re messengers, not monsters.
And you have the tools to listen and lead.