Anxiety during Perimenopause

Perimenopause is a transitional period that marks the transition into menopause.  It usually begins in our late 30s or early 40s and can last up to ten years. During this time, our bodies go through many changes, including fluctuations in hormones that can cause anxiety and other symptoms. So let’s explore why so many of us experience anxiety during perimenopause and how nutrition and yoga can potentially help reduce the severity for us.

Understanding Perimenopause and Anxiety:

Perimenopause is a time of hormonal transition that can trigger various symptoms, including hot flashes, mood swings, irritability, and anxiety. Anxiety is quite a common symptom experienced by many of us during this time. The fluctuation of hormones, particularly estrogen, can affect brain chemistry and increase our risk of experiencing anxiety.

Additionally,  this is also a time when many of us be facing other life changes, such as aging parents, empty nest syndrome, or career shifts, which can also contribute to anxiety. With all these changes happening at once, it's not surprising that women experience anxiety during perimenopause.

Nutrition for Reducing Anxiety during Perimenopause:

Eating a healthy and balanced diet is essential for overall health and can help reduce anxiety during perimenopause.

Some specific nutritional changes we can make that might help include:

Increase Intake of Whole Foods

Eating a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean protein, can help support our gut microbiome which can play a role in helping reduce anxiety. It will also increase our antioxidant intake, help us keep our blood sugar more stable and as a result make us feel better overall.

Reduce Sugar Intake

Consuming too much sugar can trigger anxiety and mood swings. Yes sugar briefly boosts our energy and focus, but it’ll make us crash hard making us feel even more exhausted and miserable than before which can increase our anxiety. Instead of grabbing that chocolate bar, try and find a snack that will keep you energised for longer.

Grab some nuts, fruit (you can even dip your apple slices in peanut butter if you like), yogurt or if you’re really craving chocolate, opt for some dark chocolate.

Avoid Caffeine and Alcohol

I know, I love my coffee too but found that more than one cup a day would make my anxiety so much worse. Both caffeine and alcohol can trigger anxiety and disrupt sleep, leading to more anxiety. I now opt for one cup of coffee before lunch time, and I really savor the moment. As for alcohol, along with increasing anxiety, I’ve also found that since I’ve started Perimenopause it just makes me feel terrible. If I do drink a glass, I make sure to stick to one glass earlier in the evening. I know, but I prefer less anxiety and better sleep over wine these days.

Add Omega-3 Fatty Acids to Your Diet

Omega-3 fatty acids, found in fatty fish, nuts, and seeds, have been shown to reduce inflammation and in some cases anxiety. It’s also great for brain health and something we definitely need to focus on as we enter perimenopause.

Yoga for Reducing Anxiety during Perimenopause

Yoga involves physical postures, breathing exercises, and meditation, which can help reduce stress and anxiety. Here are some specific yoga practices that can help:

Deep Breathing

Deep breathing exercises, such as pranayama, can help reduce anxiety and promote relaxation. If you’re struggling with sleep, you can also try a few rounds of deep, steady breaths to help calm your nervous system and get ready for bed.

Gentle or Restorative Yoga

This has been an absolute favourite of mine on. Gentle and Restorative yoga gives you the opportunity to stay in poses for longer, draw your focus to your breath and allow you body to completely soften. Next time you’re feeling anxious, lie down somewhere comfortable with your legs up against the wall.

Vinyasa Yoga

Not everyone finds gentle or restorative yoga relaxing. They might need to move a bit more to really help them unwind. If you find you’re the same, you might want to try a vinyasa yoga class. In vinyasa, we link our movement with our breath. We also increase our circulation and end the class with savasana, or rest. I find it’s a good way to move my body but end up feeling completely relaxed.

Conclusion:

Perimenopause can be a challenging time for women, with many changes happening both physically and emotionally. However we don’t have to keep struggling. Nutrition and yoga are great tools we can incorporate to help us manage our anxiety levels. If you’re really struggling with anxiety, it’s important to speak to your doctor to see what other options are available to you. Yoga might be a great addition on days when you’re feeling a little more anxious than normal, while good nutrition will help support your body, gut microbiome and mind.