Managing Cortisol Levels During Menopause: Tips and Impacts

DID YOU KNOW:

During perimenopause & menopause, stress levels can increase due to hormonal changes, raising cortisol (the stress hormone).

WHY?

Cortisol is a hormone (produced in the adrenal glands) and is responsible for managing and responding to stress. It has receptors in nearly every part of the body.

Cortisol supports the function of; regulating metabolism to ensure there is a steady supply of glucose, suppressing inflammation, regulating blood pressure and controlling the sleep-wake cycle.

During perimenopause, the adrenal glands take over the production of oestrogen. If the adrenal glands are making stress hormones, they might not be able to make oestrogen and progesterone.

As you then progress further through the menopausal journey, the decline in oestrogen and progesterone levels can therefore lead to dysregulated cortisol release, causing a heightened stress response.

WHAT AFFECT DOES THIS HAVE ON OUR BODIES?

Estrogen typically has a calming effect on the brain, influencing the regulation of stress hormones like cortisol. When estrogen levels drop, cortisol may be released in greater amounts during stress, making everyday challenges feel more overwhelming.

Additionally, the reduction of progesterone, which also has calming and mood-regulating properties, can further exacerbate anxiety and irritability.

As a result, during perimenopause and menopause, you may notice that you react more intensely to stressors that previously didn’t provoke such a strong response.

This heightened sensitivity can cause situations that previously felt manageable or non-threatening to suddenly trigger stronger emotional or physical stress reactions which may manifest as increased anxiety, irritability, or mood swings in response to stress. It can also provoke other menopausal symptoms.

THE IMPACTS INCREASED STRESS LEVELS CAN CAUSE ON MENOPAUSE SYMPTOMS

Hot flushes – can be triggered by stress due to increased pressure on the nervous system

Sleep disturbances – low oestrogen affects the ability to get to sleep and stay asleep long enough. Stress can increase by being awake and frustrated with not being able to sleep

Mood swings – the response to stressful situations may change, being triggered by little things or worry/feel unable to cope more

Weight gain – can increase as the body finds other ways to increase oestrogen production by storing fat around the stomach. This can cause cravings of sweet or unhealthy foods which actually causes an increase fatigue and weight gain

Digestive troubles – when stressed, it can cause indigestion, bloating, constipation and feeling generally uncomfortable

TIPS TO SUPPORT

Avoid alcohol, smoking, processed foods and high-sugar diets
A balanced diet with a variety of fruits, vegetables and good quality protein (e.g. lean meat, oily fish, eggs, pulses help keep you fuller for longer)
Drink plenty of water or non-caffeinated fluids throughout the day, aiming for 1.5 to 2L a day.
Doing exercise and movement to increase heart rate and strengthens muscles e.g. dancing, brisk walking, Pilates, strength training etc.
Listen to meditation or mindfulness tracks to help promote a sense of calm through the body, or keep a journal to write down thoughts and feelings
RELAX (far easier said than done!) but make time for things that you enjoy and find calming e.g. reading, listening to music, exercising, spending quality time with family & friends etc.

SUMMARY

As with everything in life, we are all different and therefore so are our responses to stress. Being aware of the changes in cortisol levels during perimenopause and menopause and learning to manage these new sensitivities will hugely help and support you through this transitional stage of your life.