Do you have IBS - Irritable Bitch Syndrome?

mariekesteen
May 2
3 min read

#perimenopause #womenover40 #irritability #hangry #hormoneimbalance #IBS #feelingirritable #shortfuse #lowprogesterone #irritablebitchsyndrome #BHRT

If you’ve found yourself snapping at your partner for chewing too loudly, raging at slow walkers, or wanting to relocate your entire family to another continent because they left their socks on the floor - congratulations! You might be experiencing Irritable Bitch Syndrome (IBS for short, but not the digestive kind).

For many women, this stage of life turns minor annoyances into full-blown rage triggers. But why does this happen? And more importantly, what can you do about it (short of moving into a remote cabin alone)?

Why So Irritable? Blame the Hormones!

Estrogen also regulates serotonin, your “feel-good” neurotransmitter. Serotonin is linked to good moods, feeling optimistic, and that “up and ready for the day” kind of feeling. As estrogen levels fluctuate wildly, so does your mood, making you feel zen one moment and furious the next.
Progesterone is our zen hormone that promotes relaxation. But in perimenopause, levels drop, leaving you without this calming effect. This can lead to that short fuse and impatience that many of us are experiencing.
Testosterone has been called “Mother Nature’s serotonin” because of its role in preventing anxiety, supporting mood and cognition, and helping us to cope better. Testosterone also plays a crucial role in maintaining blood sugar balance in the body. If you find your mood changes are related to blood sugar imbalances, testosterone deficiencies may be partially to blame.
Cortisol is in Overdrive – Perimenopause can increase your sensitivity to stress. Add poor sleep, work deadlines, and teenage eye rolls, and your body pumps out cortisol like it’s getting paid for it. High cortisol + low progesterone = one cranky b***.
Blood Sugar Swings – Ever noticed that your irritation levels rise just before lunch? Blood sugar dips can mimic anxiety and mood swings, making you snappier than usual. That 3pm crash? It's not just about energy -it’s about emotional stability too.

The bottom line is that hormone imbalances, fluctuations, and deficiencies have a profound effect on our mood.

Now for the good news: there’s a pill for that - no not exactly, but here’s how to keep your mood (and relationships) intact:

1. Balance Your Blood Sugar

Eat protein, healthy fats, and fiber at every meal to keep energy levels stable.
Avoid sugar crashes by ditching processed carbs and opting for whole foods.
Don’t skip meals - hanger is real, and it’s not cute.

2. Support Your Hormones

Magnesium is your new best friend - it helps relax the nervous system and curb irritability.
Adaptogens like ashwagandha and rhodiola can help regulate cortisol.
A quality B-complex vitamin supports neurotransmitters and mood balance.
The best solution yet for mood changes in peri is bioidentical hormone therapy - oftentimes just supplementing with progesterone is sufficient and it will also keep your testosterone in check

3. Prioritize Sleep

Aim for 7-9 hours of sleep, even if it means banning screens before bed.
Try magnesium glycinate or herbal teas like chamomile and valerian to promote relaxation.
If waking up at 3 a.m. is your new hobby, consider progesterone support or herbal remedies.
Download my Optimal Sleep Checklist for more guidance here.

4. Move Your Body (But Don’t Overdo It)

Gentle workouts like yoga, walking, or pilates can help regulate stress hormones.
Avoid excessive high-intensity exercise, which can spike cortisol.
Dance parties in your living room? Highly recommended.
Weight lifting and more gentle aerobic exercise are your new best friends! - Check out my recent interview about exercise for women over 40 here.

5. Give Yourself (and Others) Some Grace

Perimenopause is real, and it’s not in your head.
Communicate with your loved ones about what’s going on - chances are, they’d like to survive this phase too.
Learn to say no. You really need to learn to set your boundaries! Overcommitting = instant irritation.

Perimenopause can make you feel like a raging lunatic, but understanding what’s happening in your body helps you take back control. With the right diet, lifestyle tweaks, and a whole lot of self-compassion, you can go from full-blown Irritable Bitch Syndrome to a more balanced (and happier) you. And if all else fails - invest in noise-canceling headphones and a door that locks.

Did you relate to this? What’s your go-to mood-balancing trick? Share in the comments!