A woman is lying relaxed on a sofa and smiling

Mood Swings During PMS and Menopause—What Can You Do?

December 10, 2025Maike BarockeReading time: 3 Minuten

Why are women particularly prone to mood swings?

A woman is sitting on the living room couch with a cup in her hands, smiling as she looks around the room

The female menstrual cycle consists of four phases— menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is characterized by specific hormones that not only regulate the cycle but also influence our emotional state. The hormones estrogen and progesterone are particularly important in this regard , as they are closely linked to mood regulation.

Many women experience significant changes, especially during the second half of their cycle—the luteal phase. During this phase, progesterone levels initially rise before both hormone levels drop toward the end of the cycle. During this time, they often feel tired and listless, accompanied by moods such as irritability, sadness, or tension—typical symptoms of premenstrual syndrome (PMS). Significant hormonal fluctuations can also occur during menopause, which can challenge emotional balance.
It's important to know that mood swings are normal and that they can be positively influenced by:

balanced diet
Exercise
Stress Reduction
healthy lifestyle

The factors mentioned above can help support hormonal balance and stabilize mood.

What foods are good for hormonal balance?

Various foods that are rich in omega-3, such as salmon, avocados, and nuts; Image note: AI-assisted content

A balanced, nutrient-rich diet can play a significant role in maintaining hormonal balance in women and, as a result, in stabilizing mood. Here are some nutrients and foods that are particularly recommended:

Omega-3 fatty acids contribute to normal brain and nerve function—a key factor in emotional well-being.
Found in: fatty fish, walnuts, flaxseed
B vitamins support energy metabolism and nerve function and are especially beneficial during challenging phases of the menstrual cycle.
Found in: whole-grain products, legumes, bananas, leafy vegetables
Magnesium supports normal muscle function and helps maintain electrolyte balance—which is important for inner calm and resilience.
Found in: nuts, seeds, rolled oats, cocoa
Phytoestrogens are plant-based compounds that can gently support the female hormonal balance.
Found in: flaxseed, soy products, chickpeas
Dietary fiber helps stabilize blood sugar levels, supports gut health, and thus promotes mental health.
Found in: whole-grain products, vegetables, legumes, and fruits
Proteins provide important amino acids that are needed for hormone production.
Found in: meat, fish, eggs, and legumes

How can I naturally regulate my mood swings?

A smiling woman is sitting cross-legged on the living room floor in front of a large window overlooking a snow-covered landscape, meditating with her eyes closed.

Not only a balanced diet, but also healthy habits and a balanced lifestyle play a key role in naturally balancing mood swings. Particularly effective:

Regular exercise promotes the release of endorphins (natural “feel-good hormones”), which reduce stress and enhance your sense of well-being. The best forms of exercise are those that you enjoy and that can be easily incorporated into your daily routine, such as yoga, jogging, or cycling.
Relaxation techniques such as meditation, breathing exercises, or progressive muscle relaxation promote inner balance. They help reduce stress, foster mindfulness, and break negative thought patterns. Even just a few minutes a day can produce noticeable results.
A stable sleep-wake cycle is just as important . Lack of sleep can disrupt hormonal balance and exacerbate mood swings. Therefore, make sure you get enough restful sleep in a quiet environment.

How can TISSO products help with mood swings?

A woman is lying on a sofa, holding the Pro PMS Balance by TISSO in front of an open book, while she uses her other hand to take a capsule out of the bottle. In the background, on a glass table next to a cup of tea, are the Pro PEA 800 and Pro Biom Anti-Stress containers, which together make up TISSO’s Cycle Balance Package.

TISSO offers comprehensive support for hormonal balance:

The Cycle Balance Package was developed to naturally harmonize the female cycle and alleviate PMS symptoms, mood swings, and fatigue. It combines proven plant-based ingredients, palmitoylethanolamide (PEA), bacterial cultures, minerals, and vitamins such as vitamin B6 to promote stable hormone balance.
The Menopause Package supports women during the hormonal transition phase with selected plant extracts, omega-3 fatty acids, and vitamin B6. It can help alleviate hot flashes, sleep disturbances, and mood swings, and maintain quality of life during this time.
Pro Omega Ultra and Pro Omega Vegan contain high-quality omega-3 fatty acids, rich in DHA and EPA, which support brain function and help regulate mood and emotional balance. They are a valuable tool for counteracting nervousness, irritability, and low moods.
Pro Präbioma is a specially formulated prebiotic containing 4 types of soluble dietary fiber that promotes gut health. A healthy gut plays a crucial role in maintaining a stable mood, as it supports the production of important neurotransmitters such as serotonin—the “happiness hormone”—which promotes greater inner balance.

Conclusion: A Personalized Approach to Greater Peace of Mind

Hormonal mood swings are a complex issue in women’s health and result from natural changes in the menstrual cycle, premenstrual syndrome (PMS), or hormonal changes during menopause. Lifestyle factors such as negative stress (di-stress), an unhealthy diet, or lack of sleep can also exacerbate these fluctuations. This makes it all the more important to pay close attention to your own well-being. A nutrient-rich diet, regular exercise, adequate sleep, and mindful relaxation techniques can help support hormonal balance and cushion emotional fluctuations.

In addition, select TISSO products—such as the Cycle Balance Package or the Menopause Package —can be valuable aids in supporting the body during challenging hormonal phases.

Sources

DocCheck Flexikon. Monk's pepper. https://flexikon.doccheck.com/de/M%C3%B6nchspfeffer
German Nutrition Society (DGE). Nutrition During Menopause. 2024. https://www.dge.de/blog/2024/ernaehrung-in-den-wechseljahren/
Gesundheitsinformation.de (IQWiG). Premenstrual Syndrome. https://www.gesundheitsinformation.de/praemenstruelles-syndrom-pms.html

FREQUENTLY ASKED QUESTIONS

What are the causes of mood swings in women?

Mood swings in women can be caused by various factors. They are often due to hormonal changes during the menstrual cycle. In particular, during the premenstrual syndrome (PMS) and the Menopause Mood swings may occur. But also Stress, an unbalanced diet, and lack of sleep may play a role. It is important to investigate these causes in order to find effective solutions.

How are mood swings related to the female menstrual cycle?

The menstrual cycle is a complex process regulated by various hormones. These hormones can also affect a woman’s mood. Women may experience mood swings, particularly during the second half of the cycle, known as the luteal phase. This is due to a drop in the hormone progesterone, which is often associated with PMS symptoms such as food cravings, irritability, depression, and anxiety.

Which foods are good for hormonal balance and can have a positive effect on mood swings?

A balanced diet can have a positive effect on hormone balance and, as a result, on mood swings. In particular, foods that are rich in Omega-3 Fatty Acids such as fish, walnuts, and flaxseeds, can help Hormonal Balance to support. Also, foods with a high content of B vitamins, such as whole-grain products, legumes, and green leafy vegetables, can improve your mood. In addition, certain TISSO products, such as the Cycle Balance Package, have a supportive effect.

What role does menopause play in mood swings?

The Menopause are a phase of hormonal change. During this time, estrogen levels drop, which is associated with symptoms such as Hot flashes, sleep disturbances, and mood swings may occur. However, it’s good to know that such symptoms are normal and that there are various ways to alleviate them. Above all, a healthy lifestyle is important. This can be supported by taking specially formulated dietary supplements, such as the Menopause Package by TISSO.