Anxiety In Menopause | What’s The Link?

For many women, menopause brings more than just hot flushes and irregular periods. It can also usher in something more unexpected—and often unsettling: anxiety.

You might be lying awake at night, feeling restless or on edge for no clear reason. Or maybe you’re suddenly overthinking every little thing, even though you’ve always considered yourself calm and collected. If that sounds familiar, you’re not alone.

So, what’s the link between anxiety in menopause and your changing body? Let’s explore why this happens and what you can do to find your balance again—naturally and confidently.

Why Does Menopause Trigger Anxiety?

First, let’s make one thing clear: you’re not imagining it. The connection between menopause and anxiety is very real. Here are the most common reasons why women experience increased anxiety during menopause:

1. Hormonal Fluctuations

One of the biggest triggers of menopause anxiety is the rapid shift in oestrogen and progesterone levels.

• Oestrogen helps regulate mood, memory, and emotions by influencing serotonin and other feel-good brain chemicals. When oestrogen levels drop, your emotional resilience can take a hit.

• Progesterone has a calming, anti-anxiety effect. So as levels decline, you may feel more irritable, restless, or panicked than usual.

These changes don’t just affect how you feel emotionally—they also impact your nervous system, sleep, and stress response.

2. Sleep Disturbances

Thanks to night sweats, hot flushes, and hormonal changes, poor sleep is extremely common during menopause. Unfortunately, sleep and anxiety are closely connected.

• Lack of sleep increases cortisol levels, your body’s primary stress hormone.

• Chronic sleep deprivation can make even small stressors feel overwhelming.

If you’re waking up tired and tense, it’s no wonder you’re feeling emotionally fragile and anxious.

3. Increased Life Stressors

Let’s not forget what else is happening at this stage in life. Many women face added pressures, like:

• Teenage children, elderly parents, or both

• Career shifts or planning for retirement

• Relationship changes or increased responsibilities

Combine all this with changing hormones, and you’ve got the perfect storm for heightened anxiety.

4. Blood Sugar Instability

Hormonal changes during menopause can lead to insulin resistance—a condition where your body struggles to manage blood sugar. And guess what? Fluctuating blood sugar can cause anxiety symptoms like:

• Racing heart

• Sweating

• Dizziness

• Sudden mood swings

A low-carb lifestyle can help stabilise blood sugar, reducing anxiety triggers related to diet.
Learn more about Insulin Resistance and Menopause

Common Symptoms of Menopause Anxiety

Every woman experiences anxiety differently, but some of the most common symptoms during menopause include:

• Persistent worrying or racing thoughts

• Irritability or mood swings

• Feeling overwhelmed or unable to cope

• Heart palpitations

• Shortness of breath

• Muscle tension or restlessness

• Difficulty concentrating (aka “brain fog”)

• Sleep issues, including trouble falling or staying asleep

If these symptoms feel familiar, you’re not alone—and they’re not something you have to live with.

How Diet Affects Anxiety In Menopause

You may not realise it, but what you eat has a direct impact on how you feel. And when it comes to menopause and anxiety, diet is one of your most powerful tools.

Why a Low-Carb Lifestyle Helps

A low-carb, high-fat way of eating can work wonders for anxiety symptoms during menopause. Here’s why:

• Stabilises blood sugar – Reduces those anxiety-triggering highs and lows

• Supports brain health – Fats (especially omega-3s) nourish the brain and help regulate mood

• Reduces inflammation – Chronic inflammation is linked to anxiety and depression

• Improves hormone balance – Eating real, whole foods supports natural hormone regulation

What to Eat for Hormonal and Mental Health

Focus on nutrient-dense, whole foods that are rich in healthy fats, quality proteins, and fibre.

Great options include:

• Fatty meats like steak, lamb, and liver

• Fatty fish such as salmon, sardines, and mackerel

• Free-range eggs

• Avocados, olives, and coconut products

• Nuts and seeds (macadamia, flaxseeds, walnuts)

• Low-carb vegetables like spinach, kale, broccoli, and cauliflower

• Fermented foods such as sauerkraut, kimchi, and full-fat yoghurt

Avoid:

• Sugary foods and drinks

• Refined carbs (bread, pasta, cereals)

• Processed snacks

• Caffeine overload (which can worsen anxiety)

Other Natural Strategies to Manage Menopause Anxiety

While diet is foundational, managing anxiety in menopause requires a holistic approach. Here are other lifestyle strategies that make a big difference:

1. Prioritise Sleep

Sleep is non-negotiable when it comes to mental health. To improve sleep quality:

• Stick to a consistent bedtime

• Keep your room dark and cool

• Avoid screens and blue light before bed

• Limit alcohol and caffeine in the evening

• Try calming teas like chamomile or magnesium supplements

2. Move Your Body

Exercise is a natural stress-reliever and mood booster. It also helps regulate hormones and improve sleep.

Best forms of movement for menopause anxiety:

• Walking in nature

• Strength training

• Yoga or Pilates

• Stretching or light mobility work

Avoid excessive cardio if it leaves you feeling more drained—it can raise cortisol and worsen anxiety for some.

3. Manage Stress Proactively

Chronic stress is a huge contributor to menopause anxiety. Try these calming techniques:

• Deep breathing or box breathing

• Daily meditation (even 5 minutes helps)

• Gratitude journaling

• Spending time with friends or in community

• Limiting social media and screen time

4. Support Your Gut Health

A healthy gut means a healthier brain. The gut-brain connection plays a big role in anxiety. Include:

• Fermented foods

• Bone broth

• Prebiotic fibre from low-carb veg

• Probiotic supplements if needed

When to Seek Help for Menopause Anxiety

If your symptoms are interfering with your daily life, it’s important to reach out. You don’t need to suffer in silence or “just deal with it.”

Some signs to seek support:

• Anxiety is affecting your work or relationships

• You’re avoiding activities or isolating yourself

• You’ve lost interest in things you used to enjoy

• You’re feeling persistently down or panicked

Working with a practitioner who understands menopause and anxiety holistically can help you create a personalised, practical plan.

Final Thoughts

Anxiety in menopause is common, but it’s not something you just have to live with. By understanding the link between hormones, lifestyle, and diet, you can take back control of your mood, mindset, and wellbeing.

Low-carb nutrition, better sleep, stress reduction, and gentle movement can all help you feel more grounded and energised.

And remember—you’re not alone. If you need help navigating this transition, there are compassionate experts ready to support you.