Why does cortisol affect women in midlife: 5 Easy steps to balance cortisol in menopause

THE EFFECTS OF EXCESS CORTISOL IN MENOPAUSE

Cortisol is a hormone that is produced by our bodies and is essential to our health. It can be our best friend or worst nightmare through menopause and beyond, depending on the levels we have in our body.

But when cortisol levels become higher or lower than normal for prolonged periods, our wellbeing can be compromised.

5 STEPS TO BALANCE CORTISOL LEVELS IN MENOPAUSE

If you’re struggling with symptoms of elevated cortisol or experiencing adrenal fatigue due to a stressful lifestyle, the following self-help steps may help balance cortisol levels and recover your equilibrium.

1.      Stabilise your sleep and cardiac rhythms

Practice healthy sleep habits by sleeping and waking at the same time each day, aim for at least 7 hours of uninterrupted rest, and limiting electronics use before bedtime. Also try to get plenty of sunshine in the morning and at midday to stabilise your body’s circadian rhythms.

2.      Relaxation to relieve stress

Rest and relaxation are two of the most crucial elements we rely on for overall health. Disrupted cortisol levels may make it impossible to relax. Relaxation practices are necessary for reducing cortisol in those who experience chronic stress, so make them your priority.

3 Balance blood sugar levels

Raised cortisol causes increased blood sugar, comfort eating and a diet full of sugar and processed foods isn’t helping your problem. Focus on a diet that keeps blood sugar levels balanced. When you eat a diet that spikes your blood sugar, your body responds by producing more cortisol. When your blood sugar crashes after a cake and coffee, your body uses cortisol to bring your blood sugar back up.

4 Motivate yourself to move & exercise right

Our bodies love movement, so move it any way you like: dancing is great for lifting spirits, pilates or yoga for stretching and relaxed breathing, jogging. Even gardening is helpful in lowering stress.

Don’t overdo it, take it slowly and build up fitness levels gradually. Intense exercise without adequate nutrition can also be a source of stress via production of cortisol, so it’s good to balance something like aerobics with gentler activities like yoga and pilates.

5 Reduce unhealthy habits

Alcohol, the go-to for unwinding at the end of the day has been found to significantly increase cortisol levels. Similarly, with caffeine, creating a temporary but dramatic increase in blood pressure and related symptoms of anxiety. 

If you’re struggling with cortisol imbalance steer clear of both, give your body the chance to recalibrate itself. The same goes for smoking!

Menopause can for some, feel stressful but let’s not be too negative. We look at this phase as a positive, transformative experience. As our name suggests, it has a plus side. This transition should be a time to pause, recalibrate and evaluate life: to reflect on stress triggers we have some control over including careers, relationships, health and wellbeing.

Namaste

Denise

PS

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