About Serotonin & Pre-Menopause
The decrease in the amount of hormones that a woman's body and brain produce during perimenopause, the time when a woman stops having a menstrual cycle, can cause mood swings. Shifts in mood are common for many women during this life change. However, intense and frequent mood shifts might require medical support.
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Mood and Serotonin
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Mood swings are defined as instances when a woman feels happy and content then suddenly, and without external cause, she feels sad, hopeless, irritated or angry. These sudden and intense mood shifts occur during perimenopause because the progesterone and estrogen hormones are decreasing in a woman's body. The two hormones control or regulate serotonin levels in the brain. Higher serotonin levels lead to happier and healthier mood while lower serotonin levels lead to depression, irritability and sadness. A woman can experience mood swings if serotonin levels fluctuate.
Biological Factors
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Other chemicals produced by the brain, also known as neurotransmitters, like beta-endorphin and dopamine can also cause mood swings. A woman who grew up in a family where a parent was depressed might experience more intense or more frequent mood changes during perimenopause. Childhood trauma can also impact serotonin and other neurotransmitter brain levels, which can trigger negative moods during perimenopause, especially if a woman is experiencing other major life changes such as a divorce, the death of a loved one, a residential relocation, a job promotion or a job lay off.
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Diet
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A healthy diet low in processed sugar and high in vitamins and whole grains can increase serotonin levels. Foods rich in vitamin B6 and tryptophan increase serotonin levels as well. Eating whole grain foods such as wheat bread, oatmeal and brown rice increases the amounts of the chemical tryptophan in the body which, in turn, causes your serotonin levels to slowly rise.
Psychotherapy and Perimenopause
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Women who have experienced trauma in their childhood or adult years should consult their physician who can recommend an effective licensed psychologist to help them learn how to manage and decrease mood swings while they progress through perimenopause. Psychotherapy generally involves 30 to 60 minutes of talk therapy but might also include light or group therapy. Depending on the severity of the perimenopausal symptoms, the therapist might also prescribe anti-depressants to help raise serotonin levels.
Considerations
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According to the Mayo Clinic, perimenopause can last for two to eight years. At the start of perimenopause a woman might notice that her menstrual cycle becomes longer or shorter. Adequate rest, a healthy diet, exercise and getting outdoors in the early morning or evening for a walk or jog can also help to regulate mood. Exercise raises both serotonin and dopamine neurotransmitter levels. Regular vigorous exercise not only improves mood, it also strengthens your muscular, central nervous and cardiovascular systems.
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