Anxiety and Perimenopause: How Nutrition Can Help You Feel Calmer and More in Control

For many women, perimenopause doesn’t just bring hot flushes or irregular periods—it can also trigger an uptick in anxiety. Even if you’ve never struggled with anxious thoughts before, hormonal shifts in your 40s and 50s can leave you feeling on edge, overwhelmed, or like your nervous system is constantly in "alert" mode.

The good news? You're not imagining it. And you're not powerless either. Nutrition can play a key role in calming the chaos—supporting your brain, your hormones, and your sense of emotional resilience.

Why Anxiety Increases in Perimenopause

As oestrogen and progesterone begin to fluctuate (and ultimately decline), their calming, mood-stabilising effects on the brain also shift. Here's how this hormonal rollercoaster can affect anxiety levels:

Oestrogen supports serotonin and GABA, the neurotransmitters that help you feel stable, positive, and calm. When oestrogen drops, so do these feel-good chemicals.

Progesterone has a naturally soothing, sedative-like effect. As levels waver, sleep and stress tolerance can suffer.

Cortisol, your stress hormone, often rises as your body tries to rebalance—and this can intensify feelings of anxiety or nervous tension.

These biochemical changes can result in symptoms like:

• Racing thoughts or “doom spirals”
• Heart palpitations
• Shallow breathing or chest tightness
• Trouble falling asleep or staying asleep
• Overwhelm in situations that never used to phase you

If this sounds familiar, know this: there are practical, food-first ways to support your body through this transition.

Nutritional Approaches to Manage Perimenopausal Anxiety

Let’s break down how you can use nutrition to steady your mood and support a calmer nervous system.

1. Balance Blood Sugar First

Fluctuating blood sugar is a hidden driver of anxiety, especially in perimenopause. When your blood sugar crashes, cortisol and adrenaline spike—and that can feel identical to anxiety or panic.

💡 What to do:

• Prioritise protein at every meal (aim for 25–30g).
• Include healthy fats (e.g. nuts, seeds, avocado, olive oil).
• Choose complex carbs (e.g. oats, lentils, quinoa) to sustain energy.
• Avoid skipping meals or relying on caffeine and sugar to get through the day.

2. Support Neurotransmitter Production

Your brain relies on key nutrients to make serotonin, dopamine and GABA—messengers that directly affect mood and stress response.

🧠 Nutrients to prioritise:

• Magnesium (leafy greens, pumpkin seeds, dark chocolate)
• Vitamin B6 (chickpeas, bananas, poultry)
• Omega-3 fats (flaxseeds, chia seeds, walnuts, algae oil)
• Zinc (pumpkin seeds, lentils, whole grains)

Low levels of these nutrients are often seen in women experiencing hormonal shifts—and boosting them can help regulate emotional responses.

3. Consider Calming Botanicals and Adaptogens

Certain plant compounds can gently support the nervous system and reduce the physical stress load. While they’re not a replacement for professional support, they can be helpful additions.

🌿 Herbs with calming or adaptogenic effects:

• Ashwagandha: May reduce cortisol and promote relaxation
• Maca Root: Supports energy, stress resilience & homone health
• Dandelion Root: Aids digestion & supports liver health
• Chamomile: Gentle and calming, especially before bed

4. Look After Your Gut

Your gut and brain are deeply connected through the gut-brain axis. Disruptions in the gut microbiome can impact mood, inflammation, and how well you absorb calming nutrients.

🦠 What helps:

• Probiotic-rich foods (e.g. sauerkraut, kefir, miso)
• A diverse, plant-based diet with at least 30+ plant foods per week
• Prebiotic fibres (e.g. onions, leeks, oats, legumes)

Final Thoughts: Food as a Foundation for Emotional Wellbeing

Perimenopausal anxiety is real—but it’s also manageable. Food isn’t a “quick fix,” but it is one of the most powerful, daily tools you have to support hormone balance, reduce stress, and reclaim your emotional steadiness.

If you’re already eating well and still struggling, you’re not failing. It might be time to layer in targeted supplements, calming practices, or speak to a practitioner who understands this life phase.

Because you don’t have to simply ride out the storm—you can steady the ship.