Stress, Hormones and Mental Health in Midlife

I recently had the pleasure of joining Dr Nafisa Sekandari on her podcast Mental Health Break to talk about a subject many women quietly struggle with but rarely fully understand: the powerful connection between perimenopause, menopause, mental health, hormones, nutrition and stress.

In this episode, we explored what is really happening in a woman’s body during midlife and, more importantly, what she can do to feel strong, clear and confident again. If you have been feeling tired, overwhelmed, anxious, stuck with weight changes or simply not like yourself, this conversation will resonate deeply.

Understanding Perimenopause and Menopause

One of the most important parts of our discussion was clarifying the difference between perimenopause and menopause, as many women are unsure where they are in this transition.

Perimenopause is the phase leading up to menopause when hormones begin to fluctuate. This is often when symptoms such as fatigue, anxiety, brain fog, low mood, sleep issues and weight gain first appear. Menopause is reached when a woman has gone twelve months without a menstrual cycle, but symptoms can continue beyond this stage.

Hormonal shifts affect far more than reproductive health. They influence mental health, metabolism, energy, mood and confidence, which is why so many women feel disconnected from their bodies during this time.

The good news is that with the right support, this stage can become a turning point rather than a decline.

Protein, Metabolism and Midlife Nutrition

We also spoke about protein for women in midlife, a topic surrounded by confusion and misinformation.

Many women are unintentionally under eating protein, which can contribute to:

• Loss of muscle mass

• Slower metabolism

• Low energy

• Blood sugar instability

• Increased cravings

At the same time, extreme influencer advice can push women toward unrealistic or unsustainable eating patterns. The key is balance. Women need enough protein to support muscle, hormones, brain function and metabolic health, without falling into restrictive or trend driven approaches.

Midlife nutrition should be supportive, sustainable and realistic, not extreme.

Creatine for Women: Muscle, Brain and Energy Support

Another important topic we explored was creatine for women, which is gaining increasing attention in research.

Creatine is not just for athletes. Science shows it may support:

• Muscle strength and preservation

• Metabolic health

• Brain function and mental clarity

• Energy production

• Healthy ageing

For women in perimenopause and menopause, creatine can be a valuable tool when used appropriately. It may help counter muscle loss, support cognition and improve resilience during a time of hormonal change.

As always, individual needs matter, and women should choose evidence based approaches rather than trends.

Stress, Hormones and Mental Health in Midlife

Many high achieving women are running on stress, juggling work, family and responsibilities while ignoring their own needs. Chronic stress disrupts hormones, affects mood, drives fatigue and contributes to weight gain and burnout.

In the podcast, we discussed simple but powerful ways to support hormones and mental wellbeing:

• Stabilising blood sugar through balanced meals

• Prioritising protein and nutrient dense foods

• Supporting sleep and recovery

• Managing stress through lifestyle and mindset shifts

• Reconnecting with the body rather than fighting it

Small, consistent changes can transform how a woman feels physically, mentally and emotionally.

You Can Feel Like Yourself Again

If you feel exhausted, foggy, overwhelmed or disconnected, please know this is not a personal failure and you are not alone. Understanding your hormones, nourishing your body properly and reducing stress can help you regain clarity, strength and confidence.

This stage of life is not the end of vitality. It can be the beginning of a stronger, more balanced version of you.

Listen to the Podcast

You can listen or watch the full conversation on Mental Health Break with Dr Nafisa Sekandari using the above links in the blog.

Ready to Go Deeper?

If you want clear, practical and science based guidance on how to support your body through perimenopause and menopause, my book is a wonderful next step.

Read my book: Have a Magnificent Menopause – A Straightforward Guide to Looking Good and Feeling Great

Inside, you will learn how to improve energy, balance hormones, support mental clarity, manage weight and feel confident in your body again.

Your body is not working against you. With the right support, it can work beautifully for you.