Cortisol and menopause – what now?

Dear MHI Reader

Are you going through the menopause and wondering why you feel more stressed than ever, even though your life hasn’t changed that much? Today, we’ll look at how you can manage your cortisol levels during the menopause. That’s because cortisol has a major impact on your health, energy and mood.

Why is it important to know about cortisol? Managing cortisol can help you reduce stress levels, improve sleep patterns, control weight gain and protect heart and bone health. Understanding and balancing this hormone can help you cope with many of the challenges of menopause.

Unfortunately, many women find it difficult to control cortisol during menopause. Despite their best efforts, they suffer. Why? Let’s look at the main reasons.

Why cortisol gets out of control during menopause

One of the main reasons why cortisol gets out of balance during menopause is hormonal changes. The decline in estrogen disrupts cortisol regulation and makes the body more sensitive to stress.

Here are four other reasons why dealing with cortisol can be challenging during menopause:

• Hormonal fluctuations: the decline in estrogen means that cortisol tends to remain elevated for longer in response to stress.
• Poor sleep: menopause is often accompanied by insomnia and hot flashes, which further increase cortisol levels.
• Lifestyle factors: Stress, poor diet and a sedentary lifestyle can all increase cortisol levels, especially during menopause when the body is more vulnerable.
• Weight gain: Elevated cortisol levels are associated with fat accumulation, especially around the abdomen, which puts added stress on the body.

Don’t worry—there is hope. You can learn to effectively manage your cortisol levels during menopause with the right steps. Here’s how:

Step 1: Get enough sleep

Getting enough restful sleep each night is one of the most effective ways to control cortisol levels. When you are sleep-deprived, cortisol levels remain high, affecting everything from your mood to your metabolism.

Here’s how to get better sleep:

• Create a bedtime routine: Set a fixed time to go to bed and wake up. Limit screen time for at least an hour before bed.
• Make your sleeping area comfortable: Keep the room cool, dark and quiet, and use blackout curtains, for example.
• Limit caffeine and alcohol: Both can disrupt sleep and increase nighttime cortisol levels.

Women like Sarah, a 55-year-old teacher, have found that prioritising quality sleep helps them wake up refreshed and better able to manage stress. By using these strategies, Sarah now sleeps through the night and wakes up feeling full of energy and clarity.

Step 2: Get regular exercise

Exercise helps to reduce cortisol, but the right amount is crucial. Too much exercise can actually increase cortisol levels, while moderate exercise helps to regulate it.

Many people make the mistake of overdoing high-intensity workouts because they think it will help them burn more fat or reduce stress faster. However, this can actually backfire and increase cortisol levels instead.

For best results:

• incorporate gentle exercise daily: walking, yoga and pilates are great for reducing stress and balancing hormones.
• Combine it with strength training: building muscle helps regulate your metabolism and can lower cortisol levels.
• Avoid over-exercising: listen to your body and give yourself rest when needed. Rest days are essential for cortisol balance.

By choosing moderate exercise and rest when needed, you can keep your cortisol levels in check and support a balanced, healthy body.

Step 3: Focus on nutrition

The right foods can help stabilise blood sugar levels and prevent cortisol spikes. Many women notice a significant improvement in their stress levels when they eat a cortisol-friendly diet.

But therein lies the problem: many people reach for sugary or processed foods to get a quick energy boost, which can cause spikes and dips in blood sugar that in turn send cortisol levels skyrocketing.

Instead, aim for the following:

• Eat a balanced diet: Include protein, healthy fats and complex carbohydrates at every meal to keep your blood sugar levels stable.
• Limit sugar and caffeine: Both can trigger cortisol release. Instead, reach for natural sources of energy such as fruit, nuts and plenty of water.
• Eat foods that are rich in magnesium and B vitamins: foods such as leafy greens, nuts, seeds and whole grains help the body deal with stress.

Plant extracts in the form of dietary supplements such as ashwagandha can also be helpful: they belong to the group of adaptogens and have a regulatory effect on cortisol metabolism.

By taking these steps, you can support your body’s natural cortisol rhythm and reduce spikes that lead to stress and fatigue. Women who focus on a diet for balanced cortisol levels often report feeling less anxious and more energised throughout the day.

Feel empowered by cortisol awareness

Managing your cortisol during menopause may be challenging, but by establishing healthy habits, you can improve your energy, mood and resilience to stress. By prioritising sleep, staying active in a balanced way and nourishing your body with cortisol-friendly foods, you can set yourself up for a healthier, more stress-free menopause.

Remember, menopause doesn’t have to mean living with chronic stress or fatigue. Small, steady steps can make a big difference to your health, wellbeing and quality of life.