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7 Winning Strategies to Reduce Anxiety During The Menopause

Celebrating World Menopause Day, 2024

Discover 7 actionable ideas to help reduce anxiety and promote mental health during menopause. Find meal-by-meal guidance on what to eat to reach daily magnesium, omega and vitamin B6.

Anxiety and Mental Health During Menopause

Anxiety is a common menopause symptom

Hot on the heels of World Mental Health Day comes World Menopause Day 2024 and ladies, there is a link between the two: ANXIETY! 

Did you know anxiety is one of the four most commonly-experienced symptoms during the menopause? 

Menopause is a natural phase of life, but it can come with hormonal, physical and emotional changes that may trigger anxiety and affect your mental well-being.

It’s also possible to experience feelings of anxiety earlier, during your peri-menopause.

Are you hoping for brighter, calmer days?

Just because menopause is a natural event, this doesn’t mean you have to grin and bear menopause-related symptoms like anxiety.

You absolutely do not have to sit and wait, hoping for brighter, calmer days – in 2-5 years time!

There are multiple ways to support mental health, particularly as you transition through this life stage. 

For World Menopause Day we’re getting proactive and practical:

Here are some nutritional and lifestyle strategies to help manage anxiety. 

If you believe a different strategy, including coaching, therapy or conversation could be useful, I encourage you to contact an organisation like mind.org.uk for support.

7 Strategies to Help Reduce Anxiety
& Promote a Sense of Calm

Here are seven strategies to help reduce anxiety and promote a sense of calm. They may help you manage perimenopause-related anxiety or menopause-related anxiety. However, they’re flexible and practical enough that they’ll support your sense of wellbeing, whatever your life stage or age.

#1 – Switch to caffeine-free and less alcohol

Caffeine and alcohol can interfere with your sleep and increase anxiety, particularly during menopause when hormonal changes already affect mood and energy levels.

  • Gradually reduce your intake of caffeinated coffee and tea, replacing one or two cups with water or herbal teas – try tulsi or lemon balm for the daytime and chamomile or valerian at night.
  • If you do drink consider taking a short break, having a few alcohol free nights each week, or having just one alcoholic drink each day.
Ideas to eat out and be healthy. Herbal tea and filtered water replace smoothies, cola or juices
Nothing like making a brew to create space in your day
for a calm, reflective moment.

#2 – Increase your magnesium intake

Magnesium is known as nature’s relaxant. It helps regulate your nervous system, supports sleep, and can reduce feelings of anxiety. However, chronic magnesium deficiency is common, particularly amongst women in the UK.

  • Start by incorporating magnesium-rich foods into your diet, such as leafy greens, nuts, seeds and whole grains.
  • Consider taking a magnesium supplement. 

Here’s how you can improve your magnesium intake in a day:

The RDA of magnesium for women aged 40-60 is 220-250mg. Here’s what this might look like if you focus on food:

BREAKFAST

A bowl of porridge made with semi-skimmed milk gives you 25mg of magnesium. Add a teaspoon of chia seeds and pumpkin seeds to bring it up to 75mg.

LUNCH

Two slices of wholewheat bread has 46mg. Have 1/2 an avocado in your sandwich for another 25mg. Your lunch total is 76mg.

SNACK

Have a small handful of unsalted nuts, with a piece of dark chocolate and a piece of fruit to get another 40mg.

DINNER

Make a quick stirfry (prawn, chicken, tofu, beef) with onions, pakchoi and sugarsnaps as the veg. A large portion of veg gives 50mg magnesium. Serve alongside a small portion of brown rice for 75mg total.

#3 – Practice mindful breathing

Deep breathing activates your parasympathetic nervous system, which helps calm your mind and reduce stress.

  • Try 5-10 minutes of slow, deep breathing daily. Inhale for four counts, hold for four, and exhale for four.
Slow and steady. You've got this.

#4 – Prioritise omega-3 fatty acids

Omega-3, found in fish oils, help reduce inflammation in the body, which can affect your mood. They have also been shown to support brain health and reduce symptoms of anxiety.

Studies show omega-3 is another nutrient which many people are chronically deficient in.

  • Add more fatty fish like salmon, mackerel and sardines to your meals.
  • If fish isn’t your preference, opt for a high quality omega-3 supplement, sourced from either fish or algae.

Here’s how you can improve your omega-3 intake in a day:

BREAKFAST

Stir in a spoonful of green algae to your porridge at breakfast. (The tasties ones include spirulina, chlorella, wheatgrass and barleygrass, ideally sweetened naturally with lucuma or stevia).

LUNCH

Opt for tinned sardines, smoked salmon or mackerel pate as a filling for your sandwich.

DINNER

If you don’t have fish at lunch, you can put a fillet of salmon in your stirfry.


An Essential Omega MOT can help you optimise your intake and address any imbalances. Find out more here
.

#5 – Engage in regular physical activity

Exercise releases endorphins, the body’s natural mood lifters, and helps reduce anxiety. It also promotes better sleep, which is often disrupted during menopause.

  • Aim for at least 30 minutes of moderate exercise five times a week. Build up to this if you’re just starting out.
  • Activities like walking, swimming, or yoga can ease stress without being too hard on your joints
A daytime stroll counts as physical activity,
and the change of pace can be enough to help break cycles of anxiety.

#6 – Get enough vitamin B6

Vitamin B6 helps produce neurotransmitters like serotonin and dopamine, which regulate mood. A deficiency can contribute to feelings of irritability and anxiety.

  • Increase your intake of foods rich in B6, such as bananas, chicken, sweet potatoes and avocados.
  • You can also consider taking a B-complex vitamin.

Here’s how you can improve your vitamin B6 intake in a day:

BREAKFAST

Add 1/4 – 1/2 a banana to your porridge for a sweet B6 boost.

LUNCH

You nailed it with the avocado. Alternatively, have houmous or a 3-bean salad.

DINNER

Swap the rice for roasted sweet potato, as it’s also rich in B6.

#7 – Get quality sleep

Poor sleep is closely linked to anxiety and mood swings. Many women experience sleep disturbances during menopause, but good sleep hygiene can make a big difference.

  • Create a relaxing bedtime routine. Avoid screens an hour before bed, keep your bedroom cool and dark, and try a calming activity like reading or meditating before sleep.
Curl up with a good book, not your phone,
to help relax, unwind and sleep.

The Takeaway

Menopause-related anxiety isn’t something you have to battle with silently. If you’re willing to explore the options, there are many strategies that can support your mental health, reduce anxiety and help you navigate menopause with greater ease. 

Today’s focus was on lifestyle changes which prioritised good sleep, movement, taking a breath and a switch to decaff drinks.

Nutrients are also important for encouraging good mental health, and the spotlight was on magnesium, vitamin B6 and omega-3 fatty acids.

With World Menopause Day 2024 you can grab this opportunity, and consider all the great things you do every day. And it’s the perfect time to reflect on the things you want to explore in the pursuit of balanced, calm and good mental health.

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Images by Alex Haney, Dan Gold, Travis Yewell, Tania Melnyczuk, Rui Silvestre and Sebastian Sammerat Unsplash.