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Navigating Midlife: How Fluctuating Hormones Impact Well-being

A recent survey we conducted has revealed the significant toll fluctuating hormones can take on the emotional well-being of women in midlife. Our findings showed that around 80% of women reported feelings of stress, anxiety or sleeplessness at least once in the past 6-11 months.[i] Despite this, many women remain without the proper support, leaving them feeling overwhelmed and exhausted.
 

The Emotional Impact of Hormonal Changes

At Kalms, we understand that hormonal shifts during midlife can bring about a range of symptoms that significantly affect daily life. This is why we conducted a study on 1,000 peri-and menopausal women to uncover the true impact of these changes.i The survey revealed a strong link between menopause and emotional distress:

  • One in four (24%) experienced stress or anxiety daily, with over a third (38%) saying these struggles have strained their relationships.
     
  • 70% of women rarely got more than six hours of uninterrupted sleep a night, and for more than two-thirds (68%) this lack of rest worsens stress and anxiety, creating a cycle that’s hard to brea.k
     
  • 63% felt moments of sadness and hopelessness, highlighting the need for adequate support during this transitional phase.

     

Why Hormonal Fluctuations Affect Emotional Well-being

Hormonal changes, particularly fluctuations in oestrogen and progesterone, can have a profound impact on emotional well-being. These hormones play a key role in regulating mood, with their decrease often contributing to feelings of anxiety, irritability and stress.[ii] On top of the emotional effects, disrupted sleep due to fluctuating hormones can lead to fatigue, further compounding stress and emotional distress.ii

The physical symptoms that come with these hormonal changes, like hot flushes or joint discomfort, can also contribute to a sense of being overwhelmed. It’s no surprise that many women experience emotional strain during this time.


Top Ways to Support Emotional Well-being During Midlife

Given the emotional toll these changes can take, many women are seeking holistic ways to manage their symptoms. Our survey revealed some of the most popular approaches to supporting emotional well-being:
 

  1. Taking time for self-care and personal hobbies
    Nearly half of the women (49%) surveyed said they dedicate time to activities such as bathing, reading or pampering themselves. Taking time for self-care is essential for emotional well-being. Engaging in activities that promote relaxation and joy can help reduce stress, improve mood and provide a much-needed respite from daily pressures. Whether it's a quiet moment with a good book or a soothing bath, these practices can help restore balance during this transitional phase.
     
  2. Regular physical exercise
    Exercise emerged as another key factor, with nearly half of the women (48%) incorporating regular physical activity, such as yoga, Pilates or walking, into their routines. Physical exercise has a direct positive impact on mental health by releasing endorphins, which are natural mood boosters.[iii] It also promotes better sleep, helps alleviate stress and improves overall well-being.iii Even light activities, such as walking, can have a profound impact on our mental alertness, energy and positive mood.[iv]
     
  3. Making changes in diet and nutrition
    A third of women (33%) in our survey reported making changes to their diet or nutrition as part of their wellness strategy. The foods we eat can directly impact our emotional health. A balanced diet rich in essential vitamins and minerals helps to support brain function and mood. Foods such as leafy greens, fatty fish rich in omega-3 and foods with high fibre content can help combat stress, support energy levels and contribute to overall emotional well-being.[v]


Some women may find herbal remedies or supplements helpful in supporting emotional well-being. Herbal options such as valerian root[vi], pharmaceutical quality lavender oil[vii] and Rhodiola rosea[viii]  have traditionally been used to help relieve symptoms of mild stress, anxiety and nervousness, supporting emotional resilience.

At Kalms, we’ve been providing traditional herbal remedies for over 50 years to help relieve stress, anxiety, exhaustion and sleeplessness. Our range offers a choice of remedies that fit into your life and support your emotional well-being needs.  

For more information on the Kalms range, click here.

 

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[i] Hormones and emotional well-being: A study conducted by Censuswide involving 1,000 UK peri menopausal and menopausal women respondents. Commissioned by Kalms Herbal Remedies. February 2025.

[ii] Lethaby, Dr.K. (2024) HRT for anxiety in menopause: Menopause care, HRT for Anxiety in Menopause | Menopause Care. Available at: https://www.menopausecare.co.uk/blog/hrt-and-anxiety.

[iii] Exercise and stress: Get moving to manage stress (2025) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469.

[iv] How to look after your mental health using exercise (2022) Mental Health Foundation. Available at: https://www.mentalhealth.org.uk/explore-mental-health/publications/how-look-after-your-mental-health-using-exercise.  

[v] Torrens, K. (2024) How food affects your mood, Good Food. Available at: https://www.bbcgoodfood.com/health/wellness/mood-diet-plan.

[vi] Office of dietary supplements - valerian (2013) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional. 

[vii] Yap, W.S. et al. (2019) Efficacy and safety of lavender essential oil (Silexan) capsules among patients suffering from anxiety disorders: A network meta-analysis, Nature News. Available at: https://www.nature.com/articles/s41598-019-54529-9. 

[viii] Ivanova Stojcheva, E. and Quintela, J.C. (2022) The effectiveness of rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions-encouraging clinical evidence, Molecules (Basel, Switzerland). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580.

Posted by Emily Garfield
1st May 2025

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