Tame your inner hormone monster: a guide to befriending your body's mood swings

Think of hormones as the unsung influencers of your life, controlling your mood, energy, body, and even your sense of self.

Hormones are the silent conductors of our health symphony, orchestrating everything from physical growth to emotional balance.

As a woman, understanding the ebb and flow of these hormonal shifts can empower you to embrace each life stage with grace and confidence.

From the first blush of puberty to the transition of menopause, these hormonal changes can feel overwhelming, but they also mark significant milestones in your life.

Yet, in South Africa, cultural taboos and gaps in healthcare mean many women navigate these journeys feeling confused or alone.

Research from Femmeflow shows that over 70% of women experience mood and energy swings tied to hormones, and it takes an average of seven years to get a proper diagnosis. That’s why this conversation matters, now.

Stage 1: Your period, the first act of the hormone drama

Menstruation is a natural rite of passage, yet many girls approach their first period with fear and confusion. Dr Palesa Kennedy, an obstetrician and gynaecologist at Mediclinic Hermanus, emphasises the importance of open conversations about menstruation.

“Every girl should feel comfortable discussing this natural process with a trusted adult,” she says.

Starting these discussions around age eight can help demystify menstruation and foster a supportive environment.

Hormonal fluctuations during your menstrual cycle can trigger a range of symptoms known as premenstrual syndrome (PMS). From mood swings to bloating, every woman's experience is unique.

Kennedy suggests several strategies to manage these symptoms:

• Stay active: Regular exercise can combat feelings of irritability and anxiety.
• Mind your diet: Opt for whole foods over high-sugar or high-fat snacks to maintain emotional stability.
• Prioritise sleep: Rest is crucial for hormonal balance.
• Stress management: Techniques like meditation or yoga can help keep stress levels in check.

Good hygiene during your period is also vital. “Your body is more vulnerable at this time, so maintaining hygiene can prevent infections,” Kennedy advises.

Simple practices like washing hands before changing sanitary products and opting for breathable cotton underwear can make a significant difference.

Stage 2: Planning for pregnancy

Pregnancy is a hormonal high-wire act, with energy surges, appetite shifts, and emotions running deep. It is a transformative journey, filled with excitement and a fair share of anxiety, especially for first-time mothers.

Kennedy recommends prioritising your health and mental well-being during this time. “This eliminates room for anxiety associated with ignorance”.

Regular health checks are essential for both mother and baby, beginning with that all-important first appointment once pregnancy is confirmed.   

Standard antenatal tests in South Africa include screenings for anaemia, syphilis, HIV, and rubella. Involving a birthing partner in these appointments can also enhance your support system.

Attending antenatal classes is invaluable. Not only do they provide practical knowledge about pregnancy, childbirth, and childcare, but they also connect you with other expectant parents, fostering a community of support.

Stage 3: Preparing for menopause

Menopause typically arrives between the ages of 45 and 55, marking another significant hormonal shift. The decline in estrogen and progesterone can bring about symptoms like hot flashes, mood swings and sleep disturbances.

Kennedy advocates for a holistic approach to managing these changes: “Maintaining a healthy lifestyle through diet, exercise and stress management is crucial.”

To ease the transition into menopause, consider these tips:

• Nourish your body: Focus on a balanced diet rich in calcium and vitamin D to support bone health.
• Stay active: Regular exercise can help maintain mood and overall well-being.
• Sleep hygiene: Prioritising restful sleep is essential for hormonal balance.
• Dress for comfort: Light clothing and cool environments can help manage hot flashes.
• Self-care: Engage in activities that bring you joy and relaxation.

Beyond the big three: Understanding hormonal influences

Hormonal fluctuations aren't exclusive to menstruation, pregnancy, and menopause. Factors such as chronic stress, thyroid issues, and certain medications can also impact hormonal balance. Low estrogen levels during menopause, for instance, can lead to weight gain, particularly around the abdomen, and increase the risk of osteoporosis.

Moreover, the impact on cardiovascular health cannot be overlooked. As estrogen levels decrease, cholesterol levels may rise, heightening the risk of heart disease. Regular check-ups and a heart-healthy lifestyle become imperative as you transition through menopause.

Emotional and mental health

Your emotional landscape is also influenced by hormonal changes. Mood swings and anxiety are common during various life stages, and many women find themselves experiencing emotional turbulence.

Cognitive health can also be affected. Many women report experiencing “brain fog” during menopause, which can be frustrating but is often a normal part of this transition.

Sexual health

Hormones significantly influence sexual health and libido. Many women notice changes in sexual desire throughout their menstrual cycle, with increased libido in the middle of their cycle.

However, declining estrogen levels during menopause can lead to decreased libido and discomfort during intercourse.

Kennedy’s final message resonates deeply: “Hormonal changes are inevitable, but they don’t have to be feared. With the right knowledge and support, South African women can navigate each life stage with confidence and care.”