Anxiety is one of the most common, yet least discussed, symptoms women face during perimenopause, menopause, and even in the days leading up to a period. For many, it seems to appear out of nowhere: racing thoughts, restlessness, panic attacks, or simply a sense of unease that won’t go away.
While life stressors certainly play a role, there’s also a powerful hormonal story happening behind the scenes. During our fertile years, progesterone and oestrogen rise and fall in rhythm. Progesterone in particular has a calming effect on the nervous system, acting almost like nature’s anti-anxiety hormone. But when stress is high, the body may divert valuable resources away from progesterone production in what’s often called “progesterone steal” - prioritising stress hormones like cortisol instead.
In perimenopause, progesterone is often the first hormone to decline. This can leave women with relatively higher oestrogen levels, creating a state sometimes called “oestrogen dominance,” which can amplify anxiety, mood swings, and even insomnia. By menopause, both oestrogen and progesterone have dropped significantly. For some, this results in a calmer, steadier state. For others, especially if the adrenals and nervous system are already taxed, anxiety continues.
The takeaway? Anxiety in these phases of life is not just “in your head.” It’s physiological. Your brain chemistry is directly influenced by your hormones. The good news is that supporting hormonal balance through nutrition, stress management, better sleep, and targeted supplementation can make a remarkable difference. Blood sugar stability, magnesium-rich foods, omega-3 fats, and B vitamins all play roles in calming the nervous system and supporting neurotransmitters.
Anxiety doesn’t have to be the new normal in any stage of life. Understanding the link between nutrition, hormones and mood is the first step in regaining calm and clarity.
