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Is there a connection between anxiety and menopause?

Updated: Oct 27, 2021

Research has shown that women who experience anxiety are 3-5x more likely to have hot flashes – there is definitely a connection or relationship with peri & menopause.

Personally, from tracking my hot flash triggers worry or anxiety & hot flashes come hand in hand, yet sometimes I can’t tell which comes first.

The most common anxiety symptoms are tension, nervousness, panic & worry….but did you know it can show up as physical symptoms too, like an upset stomach, sweating, headaches & racing heart?

Why does it seem worse during Menopause?

Anxiety is influenced by fluctuation & declining hormones which is why we may notice it more during midlife & menopause.

These hormones include:

1. Serotonin – known as the “happy hormone” & affects our mood. It declines with age & decreasing estrogen levels

2. Estrogen – calms the fear response by increasing serotonin. Lowering estrogen happens during menopause

3. Progesterone – is known as the ‘calming hormone’ that may influence GABA – also lowers during menopause

4. GABA – neurotransmitter that produces a calming effect

Biologically, our body knows how to balance this interplay of our hormones but we need to support our body with proper foods & lifestyle habits so it can.

Find out here what the foods are critical to be eating during peri & menopause.

Foods & healthy dietary habits will make a difference for anxiety.

1. Keep your diet low in saturated fats & animal proteins

2. Focus on lots of vegetables & colorful foods rich in antioxidants

3. Foods high in B-vitamins & fiber

4. Brain healthy & hormone healthy fats

5. Cut out the sugary foods & processed foods

6. Think about your alcohol intake & switch to relaxing herbal teas after a hard day

Let’s review some healthy lifestyle habits that can reduce anxiety & stress

1. Get proper sleep & have a sleep routine

2. Get out in nature daily

3. Learn to meditate and breath deeply

4. Take care of yourself and ensure self-care time

5. Maintain a practice of gratitude or write in a journal

6. Prioritize downtime with family or friends

Recipe - Green Pineapple Smoothie


1 cup Frozen Pineapple

1 cup Baby Spinach

3/4 Baby Spinach

1/2 Apple (peeled and chopped)

1/4 Cucumber (chopped)

1/2 Lime (juiced)

1/2 Avocado


Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!


Leftovers - Best enjoyed immediately

Substitute - no spinach use kale instead

Consistency - for a thicker smoothie add some ice cubes

In Good Health, Wellness, and Love,

Donna Rivard

Want to learn more about feeling better and get a personalized meal plan? Contact me directly at

You can get a FREE 7 day meal plan - Contact | WellnessByTheWater

Click on my home page and book FREE consult today. Discovery | WellnessByTheWater

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