Anxiety in Perimenopause and Menopause
Where did this anxiety come from?
Anxiety is a common symptom of perimenopause and menopause and yet is still one of the least talked about.
We may put up with changes to our periods or increase in PMS but the anxiety often hits us from nowhere and makes it undeniable that there has been a shift in hormones.
My story in perimenopause is quite common, I never experienced PMS and I never thought of myself as an anxious person, until perimenopause. Anxiety started to creep in the week before my period and then gradually throughout my cycle which was my ah ha! moment.
Even though at 37 I was being told by health professionals I was too young to be experiencing any hormone changes connected to menopause, I realised that anxiety added in with other symptoms had a definite link to my body’s changing hormones in perimenopause.
Why do these symptoms become more noticeable or start to show up during menopause?
Fluctuations in oestrogen throughout our cycle during perimenopause contributes to the level of stress our body is working with. Then in menopause when oestrogen declines, we feel greater effects from our stress hormones as we lose the protective cortisol buffer that oestrogen provides.
Menopause is not always about oestrogen, in the case of anxiety progesterone levels are more likely to be the culprit. When progesterone is too high or too low it is likely to contribute to feelings of anxiety.
Oestrogen has a potent effect on our serotonin production and so changes to oestrogen may reduce serotonin which produces feelings of happiness.
Anxiety comes at us from many angles during perimenopause & menopause.
Not only are we dealing with the physiological changes to hormones that affect our mental health, during menopause we may be dealing with symptoms like hot flushes which make social events more challenging, maybe we are getting less sleep which has an effect on our mental health along with our changes to our body shape which might knock our self esteem.
It may be difficult to speak to the people around you about changes that are happening to your physical and mental health, at home or at work. Culturally, conversations about perimenopause and menopause may not be accepted in your community and so finding the support you need may be challenging. All adding to anxiety.
There are so many factors that add to our stress load, all of which have a bigger impact when our hormones are changing at the same time.
Common symptoms of anxiety
Anxiety is not always recognisable, we may put our feelings down to workload or irritability or general low mood. Here are some of the symptoms that you may not have previously thought were connected to anxiety:
Heart palpitations
Feelings of dread
Persistent worrying that is out of proportion to the impact of the events
Overthinking or planning for the worst-case scenario
Difficulty handling uncertainty
Indecisiveness and fearful of making the wrong decision
Inability to relax, feeling restless, and feeling wired or on edge
Difficulty concentrating
Nervousness or being easily startled
When we are operating in an anxious overdrive it can lead us to burnout, here are some of the common associated symptoms:
Fatigue
Trouble sleeping
Muscle tension or muscle aches
Trembling or feeling twitchy
Increased sweating
Nausea, or upset stomach
Irritability
How nutrition and lifestyle impacts anxiety
Reactions to certain foods
Certain foods may cause us to feel anxious. Maybe you have noticed a change in your mood or feeling anxious or irritated after a certain meal. You might like to keep a food diary to look at any links to particular food groups.
Sugar, alcohol and caffeine
These three are known as stimulants and when we are feeling wired or we have a lot going on they can add to the stress load and the feelings of anxiety.
Sleep
Getting the right amount of rest has a massive impact on our brain function & mental health. Poor sleep disrupts our natural rhythm, including our dopamine rhythm. Dopamine, alongside serotonin, is the neurotransmitter linked to happiness. Naturally we release more dopamine in the morning however interrupted sleep reduces our brain’s ability to use dopamine.
These are just a few of the ways that we can support our body with nutrition and lifestyle through changing hormones during perimenopause and menopause.
If you would like to learn more about how to support your symptoms of anxiety, download my the workshop Menopause:The importance of rest, gives you meditation and relaxation techniques to practice as well as nutrition, sleep and lifestyle tips here
