Menopause hit, and all of the sudden, my cortisol ranges have been in every single place—leaving me wired, drained, and completely out of sync. Sleep? Neglect it. Stress? By means of the roof.
I went by means of menopause at 51, and looking out again, I want I had journaled extra as a result of, actually, a few of it’s a blur. However one factor I do bear in mind? Getting my cortisol examined and being stunned to see it barely above regular. Not dangerously excessive, however excessive sufficient to make me concentrate.
As a private coach and well being coach, I do know that elevated cortisol in peri and post-menopause can result in larger well being points. So, I made some adjustments.
Maintain studying to see precisely what labored to carry my cortisol ranges again to regular!
Understanding Cortisol
Cortisol is the notorious “stress hormone” that will get a foul rap. However right here’s the factor: cortisol isn’t all unhealthy. The truth is, we want it to operate. Cortisol is made within the adrenal glands and helps regulate metabolism, management blood sugar, cut back irritation, and even maintain us alert and energized all through the day.
The issue? When cortisol ranges keep too excessive for too lengthy, it creates havoc—particularly throughout menopause, when our our bodies are already navigating a hormonal rollercoaster.
Throughout perimenopause and menopause, estrogen and progesterone ranges decline. Since these hormones as soon as helped buffer the consequences of cortisol, their drop makes your physique extra delicate to emphasize.
This implies cortisol can keep elevated longer than it used to, making you’re feeling extra anxious, wired but exhausted.
Increased cortisol ranges can result in:
- Stomach fats accumulation (ugh—extra on that in a minute)
- Insomnia and disrupted sleep
- Elevated cravings for sugar and carbs
- Fatigue and burnout
- Nervousness, temper swings, and mind fog
So sure, cortisol is crucial—however when it’s chronically elevated, that’s after we begin operating into points.
That is why managing stress, prioritizing sleep, and making intentional life-style adjustments grow to be essential for retaining cortisol in verify throughout midlife.
The Cortisol & Stomach Fats Connection
I do know many midlife girls really feel annoyed when stomach fats appears to look in a single day. You’re figuring out, consuming nicely, and nonetheless… the midsection is increasing. One of many largest culprits? Persistent stress and elevated cortisol ranges.
When cortisol is excessive for prolonged intervals, your physique holds onto fats—particularly across the stomach. Why? As a result of your physique thinks you’re in survival mode. It’s making an attempt to guard you by storing power for the lengthy haul. That is why I stress understanding the distinction between fats loss vs. weight reduction.
And in case you’re pairing excessive stress with poor sleep, extreme caffeine, or over-exercising? You’ve received an ideal storm for cortisol overload and cussed stomach fats.
The excellent news?
There are actual, tangible methods to carry cortisol again into stability—and once you do, you’ll not solely really feel higher but additionally begin to see adjustments in your physique and your power ranges. Your total well being will profit.
6 Methods I Lowered My Cortisol Ranges Throughout Menopause
Deal with stress administration, diet, train, and sleep to maintain cortisol in verify and really feel your greatest by means of menopause.
1. Construct a Nice Morning Routine
I used to roll off the bed and go straight into “go mode.” Checking emails, scrolling my cellphone, consuming espresso earlier than even hydrating. Sound acquainted? Properly, that spikes cortisol proper from the get-go.
Now, I’ve discovered to start out my mornings in a different way, and it’s been a game-changer.
Easy tweaks to maintain cortisol balanced within the morning:
- Hydrate first: A glass of water earlier than espresso helps rehydrate and flush toxins. (I drink 12 oz. with my AG1 and collagen.)
- Daylight publicity: 10 minutes of morning mild helps regulate circadian rhythm (which, in flip, helps cortisol stability).
- Motion, however not an excessive amount of: A stroll or mild stretching as an alternative of instantly hitting a high-intensity exercise. I’ve a 10 minute stretch routine I do each morning.
- Keep away from doomscrolling: Checking emails and social media very first thing can set off stress mode earlier than the day even begins.
2. Prioritize Sleep (My Private Greatest Weak spot!)
I’ll admit it—I’ve at all times been a burn-the-candle-at-both-ends type of gal. Early riser, late employee, go-go-go mentality. However menopause pressured me to rethink sleep.
I lastly embraced attending to mattress earlier and let me inform you—it modified the whole lot. Sleep is when our our bodies restore, reset, and regulate cortisol. If we’re skimping on relaxation, we’re retaining stress hormones elevated.
What helped me lastly prioritize sleep?
- Oura Ring: This little system is my truth-teller—monitoring my sleep, coronary heart charge, and restoration. I can see how poor sleep impacts my stress ranges, and it holds me accountable.
- Constant bedtime: I now purpose for 9:00 -9:30 PM (as an alternative of midnight!). See precisely how I reworked my sleep routine!
- Ditching screens earlier than mattress: No scrolling in mattress—blue mild wrecks melatonin manufacturing. (I admit, I’m a piece in progress on this!)
- Cooling down my room: I sleep approach higher when my room is cooler. The overhead fan has grow to be a should in menopause.
- Magnesium supplementation: A game-changer for calming the nervous system earlier than mattress. Try the indicators it’s possible you’ll not be getting sufficient magnesium both!
When you’re scuffling with stomach fats, temper swings, or power dips—prioritize sleep first. It’s some of the underrated instruments for hormone stability.
3. Transfer Your Physique and Elevate Weights
Bodily exercise is without doubt one of the greatest methods to control cortisol—however right here’s the trick: extra just isn’t at all times higher.
For years, I believed I wanted extra cardio to burn stomach fats. However long-duration, high-intensity exercises really stored my cortisol excessive and made fats loss more durable. I nonetheless do intense train– I find it irresistible. However, I’ve discovered to place some low depth and extra weight lifting in-between.
What really works for cortisol stability?
The important thing? Discover a stability between energy, motion, and restoration.
4. Nourish Your self with Actual Meals
Blood sugar and cortisol go hand in hand. When you’re skipping meals, consuming processed meals, or overloading on caffeine, your stress hormones will keep excessive.
What helps regulate cortisol by means of weight loss plan?
- Prioritize protein: Protein stabilizes blood sugar and retains cravings in verify. Plus, girls want extra protein as they age!
- Wholesome fat & fiber: Avocados, nuts, seeds, and leafy greens help hormone well being. Get your omega-3 fatty acids too. Listed below are 8 of my favourite wholesome fat!
- Restrict sugar & refined carbohydrates: These trigger blood sugar spikes (which set off cortisol surges). Managing blood sugar ranges is vital to managing weight in midlife.
- Scale back caffeine consumption: An excessive amount of espresso = cortisol overload. I not drink caffeine after round 2 pm and it’s made a distinction.
5. Stress Administration & Boundary Setting
Midlife comes with loads of calls for—work, household, growing older mother and father, relationships. However among the finest issues I did was set higher boundaries for my psychological well being.
Methods to cut back pointless stress:
- Say no with out guilt: You don’t should say sure to the whole lot!
- Restrict information & social media consumption: Fixed negativity = stress overload.
- Schedule “white house” in your day: Time to breathe, replicate, and recharge.
- Observe deep respiration: Even 5 minutes of respiration workouts can reset your nervous system. (Strive the Wim Hof Respiratory methodology – it’s a very superior feeling!)
Want much more concepts? Try my information to lowering stress from day by day life.
6. Foster Relationships & Connection
Do you know that social connection lowers cortisol? After we interact with folks we love, our our bodies launch oxytocin, which naturally counteracts stress hormones. Oxytocin is usually often called the “love hormone” as a consequence of its affiliation with social bonding, belief, and constructive emotions associated to relationships.
These are a couple of of my favourite methods to nurture relationships:
- Find time for pals & laughter: Even a 10-minute catch-up can enhance your temper.
- Interact in a interest or neighborhood: Discovering function outdoors of labor helps decrease stress.
- Bodily contact: Hugging, hand-holding, and even petting a canine helps cut back cortisol.
Closing Ideas
Balancing cortisol isn’t about eliminating stress fully—it’s about giving your physique the instruments to get better. Small shifts, like prioritizing sleep, nourishing your physique, and managing stress, could make an enormous distinction in how you’re feeling.
When you’re feeling caught, begin with one change at a time. Possibly that’s attending to mattress earlier, swapping one HIIT session for a stroll, or setting a boundary that protects your peace.
As a result of midlife isn’t about burning out—it’s about thriving. Whenever you get to your 50s and 60s it turns into about your total wellness. And belief me, once you decrease cortisol, you’ll really feel extra energized, calm, and in management than ever earlier than.
Your total wellbeing will enhance I promise!
