What Does Cortisol Do?
Cortisol is produced by your adrenal glands in response to stress. It helps regulate blood sugar, reduce inflammation, and maintain energy levels. Think of it as your body’s alarm system—helpful in emergencies, but not something you want blaring all the time.
During perimenopause/menopause, your body is already navigating fluctuating hormones like estrogen and progesterone. Add chronic stress to the mix, and your adrenal glands can become overworked, leading to symptoms like:
- Fatigue
- Sleep disturbances
- Increased belly fat
- Irritability and mood swings
Stress and Adrenal Fatigue
Prolonged stress can lead to what some call “cortisol dysregulation.” While this isn’t a recognized medical diagnosis, the idea is simple: when your adrenals are overworked, they struggle to produce cortisol imbalance.
This can leave you feeling exhausted, foggy, and out of balance. For women in perimenopause/menopause, this added stress can exacerbate common symptoms like hot flashes, night sweats, and low libido.
How Stress Impacts Menopause Symptoms
Cortisol has a direct relationship with other hormones in your body. When cortisol levels are high, your body prioritizes managing stress over balancing sex hormones. This can make perimenopause/menopause symptoms like insomnia, weight gain, and mood changes feel more intense.
But here’s the good news: by regulating your stress response, you can help your body find its balance again.
Practical Tools to Regulate Your Stress Response
- Mindful Breathing: Take a few minutes each day to focus on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly. This simple practice can calm your nervous system and lower cortisol levels.
- Balanced Nutrition: Avoid skipping meals and focus on stabilizing your blood sugar with protein, healthy fats, and fiber. Foods rich in magnesium, like leafy greens and nuts, can also support your adrenal health.
- Prioritize Sleep: Sleep is when your body repairs itself. Create a calming bedtime routine, and try to get 7-9 hours of quality sleep each night.
- Adaptogenic Herbs: Herbs like ashwagandha and rhodiola are known for their ability to help your body adapt to stress. Always consult a healthcare professional before starting any supplement.
- Gentle Movement Exercise: Can reduce cortisol, but it’s important not to overdo it. Yoga, walking, and light strength training are great options.
Final Thoughts
Cortisol plays a vital role in how we respond to stress, but when it’s out of balance, it can make perimenopause/menopause more challenging. By incorporating simple, practical tools, you can support your body and mind through this phase.
Remember, your health journey is unique. Give yourself grace and seek support when needed. You’re not alone in this.
To learn more about how to navigate perimenopause/menopause be sure to read our blog and watch the Youtube video regarding hotflashes and nightsweats.