Is it anxiety - or just low blood sugar?

For women in their 40s, the line between anxiety, burnout and blood sugar crashes can get blurry. Your hormones are changing, your nervous system is more sensitive, and your nutrition needs have changed.

The good news? You can support your mood and nervous system by understanding and balancing your blood sugar.

Why blood sugar affects mood and anxiety

Your brain and nervous system are closely tied to your blood sugar levels. When your blood sugar drops too low - often from skipping meals or eating only carbs without protein or fat - your body releases stress hormones like cortisol and adrenaline.

These hormones can trigger symptoms that feel just like anxiety:

• Racing thoughts

• Irritability

• Sweaty or shaky sensations

• Heart palpitations

• Panic-like feelings

The catch? These symptoms aren’t always emotional - they can be physiological responses to low fuel.

What’s the difference between anxiety and low blood sugar?

Low blood sugar can mimic anxiety, and anxiety can make blood sugar drops more likely. The overlap is real, especially for women in their 40s whose nervous systems are more sensitive.

Here’s what to look for:

• You skipped or delayed a meal, and now you feel shaky, on edge or foggy

• You feel calmer after eating something with protein and carbs

• You get irritable, panicky or overwhelmed around the same times each day (like 11am or 4pm)

• You rely heavily on caffeine to get through energy dips - but feel worse after

• You feel anxious but there’s no specific trigger or thought behind it

If this sounds like you, low blood sugar could be part of the picture, even if you’re also dealing with chronic stress or anxiety.

Why this matters even more in your 40s

As oestrogen and progesterone begin to fluctuate in perimenopause, your nervous system becomes more reactive. You may find that:

• Stress affects you more deeply

• You don’t tolerate fasting as easily

• Caffeine affects you more than usual

• Your moods are less predictable

Supporting your blood sugar is one of the simplest, most powerful ways to stabilise your energy and emotions — no restrictive diets, supplements or perfection required.

3 ways to balance your blood sugar (and calm your nervous system)

1. Eat regularly (even if you’re not hungry)

Skipping meals, especially breakfast, is common in busy women. But going too long without food can trigger adrenaline surges that feel like anxiety.

Try this:

• Eat within 1 hour of waking

• Don’t go more than 4–5 hours between meals

• Don’t wait until you're shaky or “hangry” before eating

2. Include protein, fat and fibre in most meals
A slice of toast or a coffee might get you through the morning, but it won’t fuel your brain or stabilise your mood.
Here are a few better options:

• Smoothie with protein powder, nut butter and berries

• Eggs on toast with spinach and avocado

• Greek yoghurt with nuts/seeds and fruit

These combinations slow down the release of sugar into your bloodstream and prevent energy crashes.

3. Be careful with caffeine
Coffee on an empty stomach can overstimulate your nervous system, especially if you’re already feeling stressed.
Try this instead:

• Eat something before your first coffee

• Swap your second cup of coffee for a calming tea (like peppermint or chamomile)

• Drink water first thing in the morning to rehydrate after sleep

Quick snacks that support your mood

You don’t need fancy recipes or expensive ingredients — just simple, satisfying snacks that include a mix of protein, healthy fat and slow-burning carbs. Here are some easy options:

• Boiled eggs with wholegrain crackers

• Apple slices with almond butter

• Greek yoghurt with berries and pumpkin seeds

• Hummus with veggie sticks

• A slice of sourdough with avocado and hemp seeds

• Bliss balls made with oats, seeds and nut butter

• A banana and a handful of almonds

Aim to eat something nourishing every 3–4 hours. Your body and mind function better when they are well-fed!

Food is often the missing piece, especially for women juggling busy lives and navigating hormonal changes.

So next time anxiety hits out of nowhere, stop and ask yourself: When did I last eat something nourishing?