Скачать или смотреть Mood swings after 35 years of age in women ! TIPS

Mood swings are a common experience for women, particularly after the age of 35, and are often linked to hormonal fluctuations as they approach perimenopause and menopause. This period, known as perimenopause, can begin as early as the mid-30s and last for several years, even a decade or more, before menopause (when periods stop entirely).

Here's a breakdown of why mood swings occur and some tips for managing them:

*Why Mood Swings Happen After 35 in Women:*

*Hormonal Fluctuations:* The primary reason is the fluctuating levels of reproductive hormones, particularly *estrogen* and **progesterone**.
*Estrogen:* Estrogen plays a significant role in regulating neurotransmitters like serotonin (which boosts mood), dopamine, and norepinephrine. As estrogen levels rise and fall erratically during perimenopause, it can disrupt these brain chemicals, leading to mood swings, irritability, anxiety, and even depression.
*Progesterone:* Progesterone levels also decline, and this hormone is known for its calming effects. Lower progesterone can contribute to increased anxiety and sleep disturbances.
*Perimenopause:* This transitional phase before menopause is characterized by unpredictable hormonal shifts. These shifts can cause a wide range of symptoms, including:
Irregular periods
Hot flashes and night sweats (which can disrupt sleep and worsen mood)
Sleep problems (insomnia, disturbed sleep)
Fatigue
Brain fog or forgetfulness
Low libido
Vaginal dryness
Weight gain (especially around the belly)
*Stress:* T

*Mental health conditions:* Pre-existing conditions like anxiety, depression, or bipolar disorder can have symptoms exacerbated by hormonal shifts.
*Poor gut health:* The gut-brain axis means that gut function can influence hormone levels and mood.

*Tips for Managing Mood Swings:*

1. *Understand and Track Your Cycle/Symptoms:*
Keep a symptom diary to identify patterns and potential triggers for your mood swings. This can help you and your doctor understand if they are cyclical, hormonal, or linked to other factors.

2. *Prioritize Lifestyle Changes:*
*Balanced Diet:* Focus on whole, unprocessed foods, lean proteins, healthy fats (avocado, olive oil, nuts, seeds, oily fish rich in omega-3s), and plenty of fruits and vegetables. Avoid excessive caffeine, alcohol, and refined sugars, as these can destabilize blood sugar and worsen mood. Eating smaller, more frequent meals can help stabilize blood sugar.
*Regular Exercise:* Physical activity is a powerful mood booster. It releases endorphins, helps manage stress, improves sleep, and can positively affect brain chemistry. Aim for a mix of cardiovascular exercise and strength training.
*Adequate Sleep:* Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep routine, make your bedroom cool and dark, and avoid screens before bedtime. Addressing hot flashes or night sweats can significantly improve sleep.
*Stress Management:* Incorporate relaxation techniques into your daily routine, such as:
Yoga
Meditation
Deep breathing exercises (e.g., cyclic sighing)
Spending time in nature
Engaging in hobbies you enjoy
Setting healthy boundaries in work and personal life.
*Stay Hydrated:* Dehydration can impact energy levels and mood.

3. *Seek Support and Communication:*
*Talk it out:* Share your feelings with trusted friends, family members, or a partner. Open communication can make the journey easier.
*Find community:* Connect with other women who are going through similar experiences.

4. *Medical and Professional Consultation:*
*Consult a doctor:* If your mood swings are severe, persistent, or significantly impacting your daily life, it's crucial to see a healthcare professional. They can:
Perform a physical examination and blood tests to rule out other conditions (like thyroid issues or vitamin deficiencies).
Determine if you are entering perimenopause.
Discuss treatment options, which may include:
*Hormone Replacement Therapy (HRT):* For perimenopausal or menopausal women, HRT can help balance hormone levels and alleviate symptoms like mood swings, hot flashes, and sleep disturbances.
*Antidepressants:* In some cases, antidepressants may be prescribed, especially if depression or anxiety is a significant component of the mood swings.
*Supplements:* Discuss with your doctor if certain supplements (e.g., magnesium, B vitamins, omega-3s, or specific herbs like St. John's Wort, though be cautious with interactions) might be beneficial for you.
*Testosterone therapy:* In some cases, low testosterone levels can contribute to low mood and libido, and a doctor might consider a low-dose testosterone gel alongside HRT.