Why Use Natural Menopause Mood Swings Treatment?
Our Menopause Expert Doctor at Almasi Skincare offers natural menopause mood swings treatment that does not use HRT (hormone replacement therapy) because the side effects of hormone replacement therapy include developing breast cancer, endometrial cancer, stroke, deep venous thrombosis, pulmonary thrombosis, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently, our natural menopause mood swings treatment does not use HRT. It uses nutrition, supplements and lifestyle modifications.
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What Causes Menopause Mood Swings?
Declining estrogen and progesterone levels cause mood swings in some women. Low progesterone hormone levels during the perimenopause period make some women short tempered and unable to relax.
Natural Menopause Mood Swings Treatment
To treat menopause mood swings naturally, do the following:
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced symptoms of depression. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones.
To get started with soy, add roasted, ground soya beans to your smoothies, cereal, teas, and warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take soy isoflavone supplements
If you are not able to get adequate amounts of soy in your diet, consider taking a soy supplement. We recommend NOW Soy Isoflavones because each capsule contains 60mg of isoflavones like genistein, daidzein, and glycitein. This soy supplement is also vegan, non-GMO, gluten-fee, sugar-free, nut-fee, egg-free, dairy-free, and corn-free.
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Menopace Plus is another great menopause supplement because each tablet contains 100mg of soy isoflavone extract in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3200 for 56 tablets which are taken for 28 days.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Increase dietary omega 3 fatty acid intake
Omega 3 fatty acids are thought to have a role in reducing the symptoms of anxiety and depression because they have anti-inflammatory properties. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg.
We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary magnesium intake
Magnesium is important for brain function and mood regulation because it helps relieve the symptoms of anxiety and depression. Therefore increase your intake of magnesium-rich foods like avocados, almonds, bananas, beans, broccoli, brown rice, cashews, dark chocolate, flaxseed, oats, peas, pumpkin seeds, sesame, soybeans, spinach, sunflower seeds, and wholegrain bread.
Take a supplement with magnesium
If you are not able to get the recommended dietary intake (RDI) of 320mg of magnesium per day from your diet, consider taking a supplement with magnesium.
We recommend Centrum Silver Women 50+ because it contains 100mg of magnesium in each tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 4000 for 200 tablets which last for 6 months.
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Menopace Plus is another great menopause supplement because each tablet contains 100mg of magnesium in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3200 for 56 tablets which are taken for 28 days.
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Exercise Regularly
Regular exercise offer improves the mood. Therefore engage in 2.5 hours or 150 minutes of aerobic exercise each week and strength training twice a week.
Manage Stress
Effective stress management can offer some relief. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Sleep adequately
Ensure that you sleep adequately. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Seek social support
Seek to connect with other women who are going through menopause either offline or online so that you can share experiences and receive practical assistance and emotional support. This will reduce feelings of isolation and improve your well-being.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is also be beneficial since it can teach you to notice thoughts that make you feel bad and replace them with positive ones that make you feel better.
Take St. John’s wort
Some studies suggest that taking St. John’s wort when combined with black cohosh can improve the mood and reduce the mood swings of menopause. However, more research is needed to confirm the results.
Eat dark chocolate
Dark chocolate has been proven to raise levels of brain chemicals known as endorphins or “feel good” hormones which can improve the mood. Dark chocolate also increases serotonin levels in the body and this results in a feeling of emotional well-being. Dark chocolate also contains antioxidants which lower blood pressure and thus helps reduce strokes and heart disease. This is important since the risk of heart disease increases after menopause.
Engage in enjoyable hobbies
A study found that engaging in enjoyable activities was associated with lower levels of depression, lower levels of negative affect, lower levels of the stress hormone cortisol, lower waist circumference, lower body mass index, lower blood pressure and a higher level of positive psychosocial states. Therefore, engage in an enjoyable hobby for at least 1 hour each week.
Consider ginseng
Ginseng might help with mood swings.
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Consult our Menopause Expert Doctor
Consult our Menopause Expert Doctor to discuss all your symptoms, rule out underlying conditions and create a personalized treatment plan that does not use HRT (hormone replacement therapy).
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