Mood Swings and Movement: The Unexpected Cure

One moment you’re fine. The next, you’re snapping at your partner for breathing too loudly.

Mood swings in midlife can feel like they arrive out of nowhere — and leave you wondering if you’ve lost control of your emotions. But here’s the thing: it’s not a character flaw. It’s chemistry.

And while nutrition, sleep, and stress management all play a role, research shows there’s one often-overlooked tool that can help stabilise your mood fast: movement.

Why Mood Swings Happen in Midlife

During perimenopause and menopause, estrogen and progesterone levels fluctuate dramatically. These hormones don’t just affect reproduction — they directly influence brain chemicals like serotonin, dopamine, and GABA, which regulate mood, motivation, and stress response.

When hormone levels shift, so do these neurotransmitters, making you more vulnerable to irritability, sadness, anxiety, or sudden emotional shifts.

How Movement Changes Your Brain Chemistry

The science is clear: physical activity can trigger immediate and lasting changes in the brain that help regulate mood.

Here’s what happens when you move:

1. Boosts Serotonin and Dopamine
   Movement — especially rhythmic exercise like walking, yoga, or cycling — increases the production of serotonin (your feel-good chemical) and dopamine (your motivation and reward chemical).
2. Reduces Cortisol
   Exercise helps lower chronic stress hormone levels, reducing the “wired and irritable” feeling that can fuel mood swings.
3. Increases Endorphins
   These natural painkillers and mood elevators can create what’s often called the “exercise high” — leaving you feeling calmer, happier, and more relaxed.
4. Enhances Brain Plasticity
   Regular movement improves brain flexibility, which helps you respond more calmly to stressors instead of reacting impulsively.

The Best Types of Movement for Mood Support in Midlife

Not all workouts affect mood in the same way. For hormone-related mood swings, aim for a balance between energising and calming activities:

• Low to Moderate-Intensity Cardio: Brisk walking, swimming, or cycling for 20–30 minutes
• Mind-Body Practices: Yoga, Pilates, or tai chi to combine movement with nervous system regulation
• Strength Training: 2–3 sessions per week to stabilise energy and boost confidence
• Stretching and Mobility: Gentle flows to release tension and reduce physical stress

When You Need a Quick Mood Shift

Next time you feel a mood swing building, try this:

• Step outside and walk for 10 minutes
• Roll out your mat for a short stretch or yoga flow
• Put on your favourite song and dance in the kitchen

Even a few minutes of movement can change your brain chemistry in real time.

Mood Swings Aren’t the End of the Story

You can’t stop hormone changes, but you can change how your body and brain respond to them. Movement is a powerful, drug-free tool to feel calmer, more grounded, and more in control — and the best part? It’s available to you anytime, anywhere.

If you’re ready to combine movement, nutrition, and hormone support into one plan designed for your 40+ body, my 12-week program The Weight is (OVER) can help you regain your energy, confidence, and emotional balance. Join today ;) 

Your mood doesn’t control you — and with the right movement, you can prove it.