Anxiety: Helping you to Understand, Recognise, and Calm the Mind and Body

Anxiety: Helping you to Understand, Recognise, and Calm the Mind and Body

Ageing can bring wisdom, freedom, and perspective but also unexpected anxiety or fear. Many people quietly struggle with worries about health, finances, independence, or loss. Understanding why anxiety can rise during this stage of life, how to recognise it, and what to do about it is key to finding peace and resilience.

Disclaimer: This blog is for information and educational purposes only and not a substitute for medical advice. Please speak with a qualified healthcare professional if you’re struggling with anxiety or new physical symptoms.

Why Anxiety May Rise After 50

Life after 50 often involves major transitions; retirement, changing family roles, loss or health challenges. It’s a season of adjustment, and those shifts can awaken deeper fears.

Common Triggers

  • Fear of cognitive decline or frailty: Many adults fear losing memory, independence or strength. Chronic stress and elevated cortisol can affect the hippocampus, the brain region responsible for memory and learning (Lupien et al., 2018; Ouanes & Popp, 2019).

  • Financial insecurity: Concerns about retirement savings or unexpected medical costs can trigger ongoing worry.

  • Grief and bereavement: Loss of loved ones or reduced social support increases vulnerability to anxiety.

  • Hormonal changes: During menopause or andropause, shifting estrogen, progesterone, and testosterone levels influence serotonin and GABA—key neurotransmitters that regulate mood and calm (Girdler et al., 2019).

  • Underlying physical causes: Electrolyte imbalances, thyroid dysfunction, or vitamin B12 deficiency can cause or worsen anxiety symptoms (Bauer et al., 2019; Gálvez-Buccollini et al., 2021). Always discuss new or worsening anxiety with your GP to rule out medical causes.

Recognising Anxiety in Yourself or a Loved One

Older adults may hide anxiety to avoid burdening others or due to stigma. Recognising signs early can make a big difference.

Physical symptoms: rapid heartbeat, shallow breathing, dizziness, muscle tension, headaches, stomach upset, or sleep disturbance.
Emotional symptoms: restlessness, irritability, excessive worry, or racing thoughts.
Behavioural signs: withdrawing from social contact or appearing distracted or tense.

If these persist or interfere with daily life, professional support is important.

What Chronic Anxiety Does to the Body

Short-term anxiety helps us stay alert, but chronic anxiety keeps the body in survival mode. Prolonged activation of the HPA (hypothalamic-pituitary adrenal) axis leads to excess cortisol, which can harm multiple systems over time.

  • Brain health: Linked to reduced hippocampal volume and poorer memory (Ouanes & Popp, 2019).

  • Immune system: Ongoing stress weakens immunity and increases inflammation (Cohen et al., 2012).

  • Cardiovascular system: Raises blood pressure and cardiovascular risk (Grippo & Johnson, 2009).

  • Metabolism and sleep: Disrupts glucose regulation and interferes with deep sleep (Meerlo et al., 2008).

When Anxiety Isn’t Just Anxiety

Sometimes, anxiety symptoms stem from treatable physical issues:

  • Electrolyte imbalances (low sodium, potassium, or magnesium) can cause nervousness or palpitations.

  • Thyroid dysfunction may mimic anxiety with restlessness or heart palpitations (Bauer et al., 2019).

  • Vitamin B12 deficiency, common after 50 and can lead to fatigue, confusion, and anxiety (Gálvez-Buccollini et al., 2021).

Why B12 Deficiency Becomes More Common After 50

  • Reduced stomach acid: Less hydrochloric acid and intrinsic factor impair absorption (Allen, 2009).

  • Atrophic gastritis: Thinning of the stomach lining reduces intrinsic factor (Langan & Zawistoski, 2011).

  • Medications: PPIs, H2 blockers, and metformin interfere with absorption.

  • Dietary factors: Lower intake of animal foods or fortified products.

The good news: B12 deficiency is easily tested and treatable.

Action steps:

  • Ask your GP for a B12 test (including methylmalonic acid if needed).

  • Include B12-rich foods (meat, fish, dairy, eggs, or fortified options).

  • If taking acid-suppressant drugs or metformin, discuss B12 monitoring.

  • Seek help early if you notice fatigue, confusion, or mood changes.

Menopause, Oestrogen, and Anxiety

For many women, menopause brings more than hot flashes, it can heighten anxiety. Falling oestrogen levels influence neurotransmitters like serotonin and GABA, which help regulate mood and calm the nervous system (Soares et al., 2023).

Women in perimenopause are more vulnerable to anxiety and depression (Hickey et al., 2018), and lower estradiol levels correlate with higher anxiety and mood disturbance (Singh et al., 2021).
Recent neuroimaging research shows that as oestrogen declines, the brain increases oestrogen receptor density which is a possible compensatory response linked to mood and cognition changes (Mosconi et al., 2024).

A simple blood test can help determine whether hormone shifts are contributing to anxiety.

Calming Strategies — and How They Help the Body

  1. Slow, Deep Breathing: Activates the vagus nerve, reducing heart rate, blood pressure, and cortisol (Zaccaro et al., 2018).

  2. Mindfulness and Meditation: Decrease amygdala activity and strengthen emotion regulation (Luders et al., 2012; Goyal et al., 2014).

  3. Gentle Movement (Yoga, Tai Chi, Walking): Lowers cortisol and inflammation; boosts endorphins (Zou et al., 2018).

  4. Sleep Hygiene: Good sleep restores emotional balance (Goldstein & Walker, 2014).

  5. Cognitive Reframing: Challenges anxious “what if” thinking (Beck, 2011).

  6. Social Connection: Boosts oxytocin and lowers cortisol (Heinrichs et al., 2009).

  7. Nutrition & Hydration: Stable blood sugar and key nutrients (B vitamins, magnesium, omega-3s) support neurotransmitters (Jacka et al., 2017).

Recognise, Reflect, and Reach Out

Awareness is the first step in healing. Naming emotions activates the brain’s rational centre (Lieberman et al., 2007).

Try journaling or voice recording your thoughts—writing helps organise emotions and calm the mind (Pennebaker & Smyth, 2016).

Most importantly, talk to someone. Social connection releases oxytocin, reducing stress hormones and improving well-being.

Recent studies confirm that:

  • Older adults with stronger social support and higher oxytocin had lower anxiety and depression after surgery (Dong et al., 2023).

  • In older couples, one partner’s positive emotions lowered the other’s cortisol levels (Yoneda et al., 2024).

  • Expressive writing enhances emotional regulation when it includes acceptance of feelings (Rude et al., 2023).

Remember, anxiety and fear aren’t signs of weakness, they’re signals that your body and mind are adjusting to change. By blending self-care practices with knowledge, staying aware of possible physiological or hormonal shifts, and having the courage to seek support when needed, you can navigate this stage of life with greater calm, confidence, and resilience.

References:

Allen, L. H. (2009). Causes of vitamin B12 and folate deficiency. Food and Nutrition Bulletin, 29(2_suppl1), S20–S34. https://doi.org/10.1177/15648265080292S10

Bauer, M., Goetz, T., Glenn, T., & Whybrow, P. C. (2019). The thyroid-brain interaction in thyroid and mood disorders. Journal of Neuroendocrinology, 32(7), e12712. https://doi.org/10.1111/jne.1271

Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2012). Psychological stress and disease. JAMA, 298(14), 1685–1687. https://doi.org/10.1001/jama.298.14.168

Dong, W., Ding, Z., Wu, X., Wan, R., Liu, Y., Pei, L., & Zhu, W. (2023). The association between neuropeptide oxytocin and neuropsychiatric disorders after orthopedic surgery stress in older patients. BMC Geriatrics, 23(1), 416. https://doi.org/10.1186/s12877-023-03989-w

Gálvez-Buccollini, J. A., et al. (2021). Vitamin B12 deficiency and mental health: Mechanisms, manifestations, and management. Nutrients, 13(3), 740. https://doi.org/10.3390/nu1303074

Girdler, S. S., Klatzkin, R. R., & Thakur, M. (2019). Menopause, hormones, and mood. Psychiatric Clinics of North America, 42(2), 179–193. https://doi.org/10.1016/j.psc.2019.02.001

Goldstein, A. N., & Walker, M. P. (2014). The role of sleep in emotional brain function. Annual Review of Clinical Psychology, 10, 679–708. https://doi.org/10.1146/annurev-clinpsy-032813-153716

Goyal, M., et al. (2014). Meditation programs for psychological stress. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

Grippo, A. J., & Johnson, A. K. (2009). Stress, depression, and cardiovascular dysregulation. Stress, 12(1), 1–21. https://doi.org/10.1080/10253890802046281

Hickey, M., Elliott, J., & Davison, S. L. (2018). Hormone replacement therapy and mood disorders. Human Reproduction Update, 24(6), 652–668. https://doi.org/10.1093/humupd/dmy020

Jacka, F. N., et al. (2017). Nutritional psychiatry: Towards improving mental health by what we eat. Epidemiology and Psychiatric Sciences, 26(1), 1–2. https://doi.org/10.1017/S2045796016000309

Langan, R. C., & Zawistoski, K. J. (2011). Update on vitamin B12 deficiency. American Family Physician, 83(12), 1425–1430

Lieberman, M. D., et al. (2007). Putting feelings into words. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x

Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2018). Effects of stress throughout the lifespan. Nature Reviews Neuroscience, 10(6), 434–445. https://doi.org/10.1038/nrn2639

Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). Restricted and disrupted sleep. Sleep Medicine Reviews, 12(3), 197–210. https://doi.org/10.1016/j.smrv.2007.07.007

Mosconi, L., Rahman, A., Andrews, R. D., & Brinton, R. D. (2024). Brain estrogen receptor density and mood symptoms across the menopause transition. Nature Mental Health, 2(3), 243–255. https://doi.org/10.1038/s44220-024-00178-5

Ouanes, S., & Popp, J. (2019). High cortisol and risk of dementia. Frontiers in Aging Neuroscience, 11, 43. https://doi.org/10.3389/fnagi.2019.00043

Rude, S. S., et al. (2023). Expressive writing and emotion regulation: Effects of acceptance-based instructions. Journal of Behavioral Medicine, 46(2), 241–253. https://doi.org/10.1007/s10865-022-00352-6

Singh, P., Gupta, R., & Kumar, A. (2021). Serum estradiol levels and psychological symptoms among post-menopausal women. Indian Journal of Endocrinology and Metabolism, 25(4), 293–299. https://doi.org/10.4103/ijem.IJEM_450_21

Soares, C. N., Taylor, M., & Thurston, R. C. (2023). Menopause and mood: An update. Nature Reviews Endocrinology, 19(5), 276–290. https://doi.org/10.1038/s41574-023-00832-5

Yoneda, T., Pauly, T., Ram, N., Kolodziejczak-Krupp, K., Ashe, M. C., Madden, K., Drewelies, J., Gerstorf, D., & Hoppmann, C. A. (2024). “What’s yours is mine”: Partners’ emotions and cortisol in older couples. Psychoneuroendocrinology, 167, 107118. https://doi.org/10.1016/j.psyneuen.2024.10711

Zaccaro, A., et al. (2018). How breath control can change your life. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353

Zou, L., et al. (2018). Mind–body exercise for anxiety and depression in older adults. Frontiers in Psychiatry, 9, 63. https://doi.org/10.3389/fpsyt.2018.00063


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