Mood Swings
Teenagers are notorious for them, partners get themselves into trouble around PMS because of them, and some folks have them because they just need a sandwich – right now!
Let’s take a look at the root causes of mood swings:
Hormones – PMS, menopausal women, andropausal men, and teenagers have this in common: stay away from PMS’ing teenagers. Hormones such as estrogen, progesterone, testosterone, and cortisol have powerful effects on brain chemistry. When these hormones fluctuate too dramatically, the brain’s neurotransmitters, especially serotonin, dopamine, and GABA, can be affected. For example, falling progesterone before a menstrual period can reduce calming signals in the brain, while shifts in estrogen can affect serotonin levels that regulate mood and emotional stability.
Hypoglycemia – Blood sugar dips can affect our mood, but blood sugar dips are also a sign that all is not right with the system that should be smoothing out these dips. Did you know that even if you miss a meal, you shouldn’t get cranky? A healthy metabolism should be able to maintain stable blood sugar for several hours. When blood sugar crashes, the body releases stress hormones such as adrenaline and cortisol to bring levels back up. Those hormones can trigger irritability, anxiety, shakiness, and sudden mood changes.
Dehydration – yep, not only will missing out on food make you hangry, but so will missing out on water intake. Even mild dehydration can affect cognitive function, concentration, and emotional stability. The brain is extremely sensitive to fluid balance. When the body lacks adequate hydration, blood volume drops slightly, and the brain receives less oxygen and nutrients. This can translate into fatigue, headaches, irritability, and difficulty regulating emotions.
Food sensitivities – Foods that create inflammation don’t limit that inflammation to just your tummy; inflammation can wreak havoc on your poor brain, too. Does an inflamed brain work how it normally would? Nope. Inflammatory chemicals called cytokines can cross into the brain and interfere with neurotransmitter signalling. Many people notice that certain foods trigger brain fog, irritability, anxiety, or mood swings within hours or days of eating them.
Another often overlooked contributor to mood swings is poor sleep. When we do not get enough quality sleep, the brain’s emotional regulation center – the prefrontal cortex – cannot function properly. At the same time, the amygdala, which controls emotional reactions, becomes more reactive. This combination makes people more prone to irritability, frustration, and exaggerated emotional responses. Even one or two nights of poor sleep can noticeably impact mood, focus, and resilience to stress.
Chronic stress can also destabilize mood. When the body is under ongoing stress, cortisol levels may remain elevated or become dysregulated. Over time, this can exhaust the adrenal glands and interfere with neurotransmitter production. The result can be alternating periods of anxiety, irritability, fatigue, and low mood. Stress also increases inflammation and can worsen blood sugar instability, creating a cascade of factors that all contribute to emotional ups and downs.
How can we fix mood swings?
Balance hormones – Help your liver to clear out excess hormone with indole-3-carbinol, 5MTHF, P5P, B12, and glucarate, reduce starch and sugar intake, and support these glands – pituitary, adrenal glands, ovaries, testes, thyroid – for optimal hormone production. Lifestyle also plays a significant role in hormone balance. Regular exercise, adequate sleep, stress management, and minimizing exposure to endocrine-disrupting chemicals can help stabilize hormonal signalling and support more consistent mood patterns.
Fix hypoglycemia – keep adrenal glands running smoothly so that blood sugar dips don’t happen regardless of how often you eat. Give them vitamin B5, B6, C, magnesium, zinc and adaptogenic herbs like ashwagandha, ginseng, Rhodiola, and Schisandra. It can also help to focus meals around protein, healthy fats, and fibre while reducing highly refined carbohydrates and sugary snacks that cause rapid blood sugar spikes and crashes.
Stay hydrated – start your day with 2 cups of water, drink another cup 1/2 hour before each meal and another cup in the evening. Many people underestimate how much hydration affects mental clarity and emotional stability. Adding a pinch of mineral-rich sea salt or consuming electrolyte-rich foods such as leafy greens and vegetables can help improve hydration at the cellular level.
Do a blood test for IgG and IgA food sensitivities and remove those foods from your diet. Eliminating reactive foods can significantly reduce inflammation and often leads to improvements not only in digestion but also in mood, mental clarity, and energy levels.
Finally, supporting the brain directly can also help stabilize mood. Nutrients such as omega-3 fatty acids, magnesium, vitamin D, and B vitamins are essential for healthy neurotransmitter production and nerve signalling. When the brain has the raw materials it needs to produce serotonin, dopamine, and GABA efficiently, emotional regulation becomes much easier.
Mood swings are often dismissed as simply part of life, but they are frequently a signal from the body that something is out of balance. By addressing underlying causes – whether hormonal fluctuations, blood sugar instability, dehydration, inflammation, stress, or nutrient deficiencies – it is often possible to dramatically improve emotional stability and overall well-being.
by Dr. Pamela Frank, BSc (Hons), ND
Dr. Pamela Frank has been in practice as a naturopathic doctor for over 26 years. Since 1999, she has earned acclaim as a leading naturopath in Toronto, amassing multiple awards.
Dr. Pamela has a special interest in addressing hormone-related complexities, including but not limited to PCOS, endometriosis, acne, hair loss, weight management, thyroid issues, and fertility.
Residing in Toronto with her family and loyal companion, Dolly the rescue dog, Dr. Pamela seamlessly combines her professional commitment with a diverse range of interests.
Beyond her clinical endeavours, she actively engages in kickboxing, leadership roles within Scout Groups, yoga practice, podcasting, and outdoor pursuits such as backcountry camping.
Dr. Pamela’s comprehensive approach reflects not only her dedication to optimal health but also her passion for continual personal and professional growth.
