Menopause marks a major shift in hormonal balance, with significant changes in estrogen, progesterone, and other sex hormones. These hormonal fluctuations not only bring on familiar symptoms like hot flashes, mood swings, and weight changes, but they can also create an imbalance in cortisol, often called the “stress hormone.”
Estrogen and progesterone help regulate cortisol in the body. Estrogen generally has a calming effect on the central nervous system, helping buffer against stress, while progesterone acts as a precursor for cortisol production and also aids in sleep. During menopause, declining estrogen and progesterone levels mean that cortisol levels can become less stable, making it easier for stress to trigger larger and more prolonged cortisol spikes. These elevated cortisol levels may, in turn, intensify common menopausal symptoms. For instance, high cortisol levels have been shown to worsen hot flashes, trigger mood swings, increase belly fat, and even interfere with sleep, creating a cycle where symptoms feed into each other.
Additionally, cortisol and insulin have a close relationship, and imbalances in both can lead to issues with blood sugar, weight gain, and energy levels. This complex interplay makes cortisol management especially important during menopause, as stabilizing cortisol levels can help minimize many of these uncomfortable symptoms and promote a healthier transition into this new life stage.
Incorporating strategies to help manage cortisol naturally can lead to improvements in energy, mood, and even weight stability, supporting a more balanced and empowered experience through menopause. Here are six scientifically-backed ways to help lower cortisol naturally and find greater hormonal harmony.
1. Prioritize Quality Sleep
Studies confirm that sleep has a powerful impact on cortisol levels. Chronic sleep deprivation, which can become more common during menopause due to hormonal shifts, can drive cortisol levels up, contributing to daytime fatigue and evening anxiety.
Solution: Establish a consistent sleep schedule, reduce screen time an hour before bed, and create a cool, dark sleeping environment. Consider magnesium supplements or herbal teas like chamomile, which have been shown to improve sleep quality. Melatonin may also be beneficial, as it regulates sleep cycles and has been associated with lower cortisol levels.
2. Add Mindfulness Practices to Your Routine
Meditation, breathing exercises, and mindfulness practices can make a measurable difference in cortisol levels. Studies show that mindfulness-based stress reduction (MBSR) and yoga not only reduce stress but also stabilize cortisol levels.
Solution: Incorporate 10–15 minutes of mindfulness or meditation each day. Apps like Headspace or Insight Timer make it easier to start, and gentle yoga can combine the benefits of both movement and mindfulness.
3. Reduce Sugar and Processed Carbs
Studies have found that diets high in sugar and refined carbs may contribute to elevated cortisol and insulin resistance. During menopause, these foods can exacerbate cortisol’s effects by impacting metabolism and weight regulation.
Solution: Focus on balanced meals with whole grains, vegetables, healthy fats, and lean proteins. Reducing sugary snacks and high-carb foods can help manage blood sugar levels, leading to steadier energy and lower cortisol.
4. Regular Exercise – But Not Too Much!
Exercise helps manage cortisol, but the key is moderation. High-intensity workouts can spike cortisol in the short term, which may not be ideal for everyone, especially during menopause. Instead, lower-impact activities, like brisk walking, swimming, and Pilates, have been found to be effective in reducing cortisol without overtaxing the body.
Solution: Aim for a balanced workout plan that includes 150 minutes of moderate activity per week, with an emphasis on walking, gentle strength training, or low-impact cardio. This can help keep cortisol balanced, support cardiovascular health, and enhance mood.
5. Consider Adaptogenic Herbs
Adaptogens are natural herbs that help the body adapt to stress by regulating hormones like cortisol. Herbs such as ashwagandha, rhodiola, and holy basil have been shown to reduce cortisol levels and improve overall resilience to stress.
Solution: Consult a healthcare provider about taking adaptogenic herbs. Many studies support the safety and efficacy of these herbs, but they can interact with other medications, so professional guidance is recommended.
6. Eat More Omega-3 Fatty Acids
Omega-3 fatty acids, found in foods like fatty fish (salmon, sardines), flax seeds, and walnuts, are known for their anti-inflammatory properties and their role in brain health. Research suggests that omega-3s may also reduce cortisol levels in response to stress, helping to ease anxiety and improve mood during menopause.
Solution: Aim for at least two servings of fatty fish per week or add a daily omega-3 supplement, such as fish oil, after consulting with your healthcare provider. Omega-3s can also improve cardiovascular health, which is particularly important during and after menopause.
Embracing Balance Through Menopause
Hormonal health is a journey that evolves with each stage of life. By tuning into your body’s needs, you can stay balanced, energized, and confident no matter your age. At New Moon New You Wellness, we’re here to guide you through each step with a personalized approach tailored to your unique hormonal journey. If you’re ready to take charge of your health and feel your best, we invite you to schedule a consultation with us today. Let’s work together to create a path to vibrant health, balance, and well-being!
