Understanding Perimenopause Rage Hormonal Changes and Nutritional Support

The Emotional Rollercoaster of Perimenopause

Are you finding the last 3-10 days of your cycle difficult to control your emotions? The rage is real, and it's a common experience for many women navigating the chaotic times of perimenopause. Over 70% of woman report feeling irritability as one of their top symptoms in perimenopause. The hormone progesterone, often a calming influence in our bodies, is your friend and she is sadly leaving. However, there are ways to manage these changes and support your emotional well-being through nutrition.

Hormonal Fluctuations During Perimenopause

As you transition towards menopause, your body's hormone levels begin to shift. Progesterone drops significantly because you may start to skip ovulation, progesterone is normally made after ovulation. This hormone is crucial for maintaining a sense of calm, as it aids in the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps you feel relaxed and at ease. Without sufficient progesterone, you might find yourself feeling rage, anger, or frustration over things that never really bothered you before.

Additionally, cortisol, the stress hormone, can increase during perimenopause and menopause transitions. Elevated cortisol levels can lead to heightened mood swings, anxiety, sleep disturbances, and memory issues. Understanding these hormonal changes is the first step in managing perimenopause rage.

Nutritional Support for Emotional Balance

While hormone replacement therapies and other medical interventions can help, incorporating certain foods into your diet can also play a significant role in mitigating emotional upheavals during perimenopause. Here are three foods you can start implementing two weeks before your period to support your hormonal health:

1. Fish Oil

Fish oil is rich in omega-3 fatty acids, which have been shown to reduce aggression and support overall brain health. An article highlighted that consuming omega-3 foods such as oily fish salmon, mackerel, and sardines can help manage mood swings. If you don't eat fish, taking a supplement can be a viable alternative. High-quality practitioner brands, such as Clinical Lipids, can be suggested during a naturopathy consultation as these are sourced and quality tested for metals. Unfortunately, cheaper fish oil supplements found in supermarkets may contain mercury, which is not ideal for your health.

2. Green Tea

Although not technically a food, green tea is a powerful beverage that contains L-theanine, an amino acid that acts on the brain to promote calmness while maintaining focus. Many people, including myself, use it daily in the afternoon for brain function. Green tea also boasts polyphenols, which are beneficial for gut health and weight management. Studies have shown that people who drink at least three cups of green tea per week have a 21 percent lower likelihood of developing depression compared to those who do not include the drink in their diet.

3. Blueberries

Blueberries contain some beautiful compounds to help with mood health. They are packed with Vitamin C, which is helpful for brain health. The brain has the highest concentration of vitamin C among all body tissues. Vitamin C can help with motivation, focus, and may reduce anxiety. Blueberries also contain fibre and anthocyanins which both a protective role in mood and better emotional stability during perimenopause.

You are not alone

Navigating perimenopause can be challenging, but understanding the hormonal changes and incorporating supportive foods into your diet can make a significant difference. Progesterone drops as you may not ovulate as much, leading to increased feelings of rage and frustration. Meanwhile, elevated cortisol levels can exacerbate mood swings and anxiety. By including fish oil, green tea, and blueberries in your diet, you can support your body's hormonal balance and mitigate some of the emotional turmoil associated with perimenopause.

Remember, you're not alone in this journey. Many women experience similar challenges, and there are resources and strategies available to help you manage and thrive during this transitional period. Prioritize your well-being, seek support when needed, and embrace the changes with courage and go easy on yourself.

Alysia offers support through the perimenopause journey via her Naturopathy consultations and if you are wanting more long-term assistance join her 12-month Program “Perfect your Perimenopause Bundle”. Reach out if you would like some help during this confusing period of life.