Feeling anxious or nervous

• Declining hormone levels affect the production of the stress hormone cortisol, which can make you feel anxious or nervous.
• Other menopausal symptoms, such as hot flushes, sleep disturbances, and fatigue, can also impact your emotional well-being. Similarly, the many changes that may occur during this phase of life, such as dealing with teenage children or caring for ageing parents, can play a role.
• Women often report experiencing more tension and anxiety when their menopausal symptoms are more severe.
• Various treatments can help reduce feelings of anxiety and nervousness. Supplements can also provide support for your body.

Hormonal changes during menopause can make you more susceptible to mental unrest, anxiety, and nervous feelings. Fluctuating oestrogen levels may affect the functioning of the happiness hormones serotonin and dopamine in your brain, causing you to feel anxious, gloomy, or tense.

Additionally, declining progesterone levels can impact your emotional stability. Progesterone has a calming and soothing effect on the nervous system. When this balance is disrupted, feelings of anxiety or unrest can increase. This can make you feel nervous, panicky, or experience unfounded fears, such as hypochondria (fear of having a disease or condition).

Cortisol levels in the body can also rise due to fluctuations in sex hormones. This can make you feel more tense, which may worsen menopausal symptoms and make you feel nervous or anxious, even without a direct cause.

Research shows that 10 to 25 per cent of women in menopause experience mental unrest and anxiety. It also indicates that women experience more tension and anxiety when their menopausal symptoms are more severe.

These feelings are most common during perimenopause. After menopause, lower hormone levels find a new balance. Many women report feeling more emotionally stable at that point.

Hormonal fluctuations during menopause can contribute to mental complaints and mood swings, but they may not be the (only) cause. Other menopausal symptoms, such as (night-time) hot flushes, sleep disturbances, and fatigue, can also affect your emotional well-being.

Moreover, this phase of life often brings significant changes, such as children going through puberty, caring for parents, new opportunities at work, changes in your relationship, and a changing body. These circumstances can take an emotional toll, making you more likely to feel restless or nervous. This emotional aspect is sometimes underestimated but has a significant impact on how you feel.

Finally, stress can play a role. When you experience a lot of stress, your adrenal glands prioritise producing the stress hormone cortisol over the sex hormone progesterone. This creates a vicious cycle: stress leads to more cortisol and less progesterone, which in turn increases stress.

• Irritability
• Gloominess
• Feelings of anxiety
• Hopelessness
• Reduced concentration
• Low energy
• Lack of motivation
• Mood swings
• Restlessness
• Feeling grumpy or dissatisfied
• Feelings of insecurity
• Crying spells
• Panic (attacks)
• Feeling unlike yourself
• Difficulty falling or staying asleep

There are various ways to effectively address menopausal symptoms. You don’t have to endure them. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medication, and hormone replacement therapy (HRT) can help. Below are several options to reduce anxiety and nervous feelings.

Hormonal changes can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, sufficient exercise, and rest can help prevent or alleviate symptoms. Small adjustments can already make a difference.

If you use medication or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medication, enhancing the effectiveness of supplements and medication. Experts recommend the following for heart palpitations:

• Reduce stress. During menopause, you are more sensitive to stress, making it important to incorporate more rest. Find a method that suits you, such as breathing exercises, yoga, reading, or walking in nature.
• Exercise regularly. Physical activity positively impacts your mood. It promotes the release of neurotransmitters and endorphins, reducing restlessness, anxiety, and nervousness.
• Stabilise your blood sugar levels. Blood sugar spikes and drops can affect your mood and make you feel restless. Eating fewer fast carbohydrates (white bread, biscuits, cake, etc.) and moving for ten minutes after meals can help.
• Eat fibre-rich foods. A diverse microbiome (the collection of bacteria and fungi in your gut) positively affects your mood. Eat a varied, fibre-rich diet, including vegetables, fruits, whole grains, nuts, and legumes.
• Consume enough protein. Sources include meat, fish, seeds, eggs, and legumes. Proteins stimulate the production of neurotransmitters like dopamine and serotonin, which contribute to a good mood. On average, you need 0.83 grams of protein per kilogram of body weight per day. If you weigh 75 kilograms, aim for 62 grams of protein daily.
• Get enough sleep. Poor sleep can worsen feelings of anxiety.
• Reduce or eliminate caffeine and alcohol. Both caffeine and alcohol affect your nervous system and can intensify feelings of anxiety.
• Talk about it. Sharing your concerns with friends, family, or a professional can be relieving. Therapy can help you better understand and manage feelings of anxiety.
• Ensure sufficient vitamin D. Vitamin D supports serotonin production, which helps regulate your mood and stress levels. A deficiency can contribute to mood swings, anxiety, and nervousness.

Replacing the hormones that decline during menopause is the most effective treatment for various menopausal symptoms. Hormone replacement therapy (HRT) directly addresses vasomotor symptoms (such as hot flushes and night sweats) and vaginal symptoms (such as dryness). Additionally, HRT can sometimes (indirectly) alleviate other complaints, such as sleep problems, concentration issues, and feelings of anxiety or nervousness.

HRT is not the first choice for everyone. A doctor will carefully assess whether this treatment suits your health and symptoms.

During menopause, your body’s processes for generating energy, building muscle, and repairing skin change. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman going through menopause. Supplements can also target specific complaints, such as hot flushes, poor sleep, and feelings of anxiety or nervousness.

The effectiveness of supplements can vary from person to person, depending on factors like lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.