5 self-care tips to control menopause mood swings
Sometimes you just need to take the bull by the horns and take action rather than let mood swings control your life. What simple lifestyle changes and straightforward strategies can you make to even out your menopausal swinging moods?
Regular exercise
Exercising for 30-minute periods releases endorphins, those potent feel-good brain chemicals, that lift your mood. If you’re not one of life’s natural exercise lovers, it might be time to think about taking up a low-impact activity. Cycling, yoga or even brisk walking could help you to feel more positive, manage your mood swings and be beneficial to your overall health. Check out our series of three videos where personal trainer takes us through easy exercise routines that can be done in the privacy of your home.
Try a cold splash
Not for everyone, take a deep breath and consider cold water swimming. A survey in the Czech Republic found that daily swimming increased the levels of testosterone and oestrogen levels in men and women. The cold water helps boost your immune system, helping to release dopamine and endorphins.
Swimming in an outdoor pool, the open sea, or a lake could lift your mood. It’ll certainly wake you up and boost your endorphins!
If you are close to the coast, look for your local Bluetits community, they have friendly, inclusive, open water swimming hubs across the UK.
Mindfulness and making time for you
A daily dose of mindfulness can help to train your mind to change the way you see things. Try the ‘Headspace’ App for a ‘healthier, happier and more enjoyable life using proven meditation and mindfulness techniques’. You may see how negative thinking influences your moods. If this isn’t for you make time each day that is just for you, where you can relax, breathe slowly and just be quiet for a few minutes. Check out our video with yoga relaxation and breathing exercises.
Sleep
If you’re getting poor quality sleep, interrupted by night sweats, or anxiety, it’s no surprise that you’re struggling to maintain an even mood. Try to follow the same bedtime routine throughout the week, avoiding late meals, caffeine and alcohol. Avoid catnaps late in the day to help you get the best quality sleep. Maybe take a warm bath and burn a sleep-inducing essential oil such as Vetiver Oil. Use calming techniques like deep breathing, mindfulness or visualisation to get to sleep or back to sleep.
Diet
Food can put you in a mood! Refined carbs, processed food and sugars can impact on mood. You want to be eating a balanced diet, watching what and when you eat to balance blood sugars.