Mood Swings After 40: What Every Woman Needs To Know About Menopause

For many women over 40, mood swings become one of the most frustrating and unpredictable symptoms of perimenopause and menopause. One moment they feel calm, the next they are overwhelmed with anxiety, irritation, or sadness. The latest Gytree survey highlights that 76% of women in this stage experience mood fluctuations, yet many struggle to find effective solutions. The emotional toll is real, and when combined with fatigue, brain fog, and hormonal imbalances, it can affect relationships, productivity, and self-confidence.

Why Do Mood Swings Get Worse After 40?

The rollercoaster of emotions is largely driven by hormonal fluctuations as estrogen and progesterone levels decline, so does the brain’s ability to regulate mood-stabilizing neurotransmitters like serotonin and dopamine. This is why women in menopause often feel sudden bursts of irritability, anxiety, or emotional exhaustion. 

“The Gytree survey also found that nearly 50% of women struggle with brain fog and forgetfulness, which further compounds the mental distress during this stage,” says Swarnima Bhattacharya co-founder of Gytree.

How Can Women Over 40 Manage Mood Swings?

Mood swings may feel unpredictable, but the good news is that simple lifestyle changes can help balance emotions naturally. Some of the most effective solutions include:

Adaptogens & Protein for Emotional Balance – Certain adaptogens like Ashwagandha and Shatavari, found in high-quality plant-based protein blends, help regulate stress hormones and promote a sense of calm. Protein also stabilises blood sugar levels, preventing sudden energy crashes that worsen mood swings. Here’s a protein blend with both energy boost and hormone-balancing herbs. 

Daily Walks & Gentle Exercise – The simplest yet most effective way to boost mood is through movement. A 30-minute walk or light stretching releases endorphins, reduces cortisol levels, and enhances mental clarity.

Mindful Nutrition – Including magnesium-rich foods (like nuts and leafy greens), omega-3s (from seeds and fish), and B vitamins can support brain function and improve emotional stability.

Quality Sleep – Since the survey found that nearly 60% of women experience severe sleep disturbances, focusing on sleep hygiene—like limiting screen time before bed and maintaining a consistent sleep schedule—can help regulate mood.

The Need for Better Support & Awareness

The Gytree survey also revealed that 71% of women do not feel fully supported during menopause, often feeling judged for their changing emotions and bodies. This highlights the urgent need for better conversations, medical guidance, and workplace awareness around menopause and its emotional toll.

Embracing Emotional Wellness in Midlife

Mood swings can feel overwhelming, but they don’t have to define this stage of life. With the right nutrition, movement, and self-care, women can regain control of their emotional well-being. Adaptogens, protein, and simple daily habits can serve as powerful tools to smooth out the emotional highs and lows, allowing women to navigate midlife with resilience, balance, and joy.