Cortisol, a vital hormone naturally produced by our bodies, plays a crucial role in maintaining our health. Its impact on managing stress during menopause can either be beneficial or detrimental, depending on its levels within our system.

In the morning, cortisol serves as our wake-up call, providing the necessary motivation and energy to start our day. Typically, cortisol production follows a natural cycle, peaking upon waking and tapering off towards bedtime. This decline aligns with the rise of melatonin, promoting restful sleep.

However, prolonged periods of elevated or diminished cortisol levels can disrupt our overall well-being, posing potential health risks.

What is Cortisol and its Importance During Menopause?

Cortisol is like the behind-the-scenes hero in your body, often called the 'stress hormone'. Your adrenal glands are the stars of the show, producing this hormone that's basically a big deal for keeping your body running smoothly.

But here's the cool part: cortisol doesn't work alone. It's like the lead singer in a band, collaborating with other hormones to make sure everything's in harmony for your overall well-being. Together, they're like the dream team of bodily functions.

Now, when things get a bit intense, like during stressful times or menopause, cortisol steps up its game alongside its buddy adrenaline. They're like your body's dynamic duo, helping you stay energized, focused, and alert when you need it most.

But here's the kicker: too much stress for too long can throw cortisol levels out of whack, causing all sorts of trouble like health issues and hormonal imbalances. It's like your body's internal orchestra suddenly playing off-key.

But wait, there's more! Cortisol's got some other neat tricks up its sleeve. It can give you a quick energy boost by upping your blood sugar levels, keep your blood pressure in check, and even swoop in to fight off inflammation like a superhero tackling villains in your body.

Why Stress Exacerbates Menopausal Symptoms

When stress levels are sky-high, cortisol can go into overdrive, which isn't always a good thing. Consistently elevated cortisol levels can tire out your adrenal glands, leading to what's known as adrenal fatigue, and throwing your hormones even further out of whack.

Now, throw menopause into the mix, and things get even trickier. Those hormone fluctuations during menopause can turn up the dial on stress responses, making it feel like you're stuck in a never-ending loop of tension and imbalance. It's like trying to navigate a rollercoaster ride with your emotions and body in tow.

And let's not forget the toll stress takes on both your mind and body. It's like a one-two punch of anxiety, overwhelm, and all sorts of changes in how your body functions. It's no wonder things can feel pretty rough when stress takes the reins.

But here's the kicker: cortisol isn't just wreaking havoc on its own. It's teaming up with estrogen and progesterone during menopause, creating a hormonal cocktail that can seriously throw things off balance and pave the way for adrenal fatigue to take hold. It's like a tangled web of hormones and stress, making it tough to find solid ground.

Signs and Symptoms of High Cortisol Symptoms and Adrenal Fatigue

• Weight gain

• Insomnia

• Low energy

• Decreased libido

• Mood swings

• Frequent colds

• Join pain

• Food cravings

• Digestion issues

7 Steps to Balance Cortisol in Menopause

1.     Stabilize Your Circadian Rhythms

Implement healthy sleep patterns by maintaining consistent sleeping and waking times daily. Aim for a minimum of 7 hours of uninterrupted sleep, and minimize electronic device usage before bedtime. Additionally, ensure exposure to ample sunlight in the morning and midday to regulate your body’s circadian rhythms.

2.     Relaxation Techniques to Alleviate Stress

Rest and relaxation are pivotal for overall well-being. Disrupted cortisol levels can hinder relaxation efforts. Mindfulness practices extend beyond trends; they are essential for reducing cortisol in individuals experiencing chronic stress. Prioritize relaxation techniques:

a. Deep Breathing Exercises: Taking five deep, prolonged breaths can effectively calm your nervous system.

b. Relaxation/Meditation: Spend 5 minutes with your eyes closed, focusing on your breath to induce relaxation.

c. Walking: Often overlooked, walking not only benefits overall well-being but also aids in stress management.

3.     Balance Blood Sugar Levels

Elevated cortisol levels result in increased blood sugar. Consuming sugary and processed foods exacerbates this issue. Opt for a diet that maintains stable blood sugar levels. Consuming foods that spike blood sugar prompts increased cortisol production. After a spike followed by a crash, cortisol is utilized to restore blood sugar levels.

4.     Adopt an Anti-Inflammatory Diet

Reevaluate your dietary choices by incorporating more vegetable-rich meals, healthy fats, and substituting refined grains with whole grain alternatives. These anti-inflammatory foods stabilize blood sugar levels and reduce the risk of weight problems, diabetes, or obesity.

5.     Supplement Your Diet

While dietary adjustments can aid in cortisol balance, certain nutrients may be deficient. Consider supplements such as vitamin C, vitamin B5, Omega-3 fish oil, magnesium, and adrenal adaptogenic herbs like Rhodiola. However, it's imperative to consult your physician before incorporating supplements into your regimen to prevent potential interactions with other medications or treatments.

6.     Motivate Yourself to Exercise Appropriately

Research indicates that exercise during menopause reduces stress responses in the brain, thus improving cortisol levels. Exercise facilitates healthy aging of both mind and body. Engage in physical activity that suits your preferences, whether it's dancing for mood elevation, yoga for stretching and relaxed breathing, or jogging and HIIT for overall fitness. Gradually increase activity levels and balance intense workouts with gentler exercises like yoga and pilates to prevent excess stress.

7.     Minimize Unhealthy Habits

Alcohol consumption, often used for relaxation, significantly elevates cortisol levels. Similarly, caffeine consumption causes a temporary but considerable increase in blood pressure and anxiety-related symptoms. If cortisol imbalance is a concern, avoid both substances to allow your body to recalibrate. The same applies to smoking.

BONUS TIP!

When I first entered menopause, my cortisol levels shot up significantly, causing weight gain, insomnia and high anxiety. The 7 steps above proved to be very helpful but one little-known supplement was the biggest game changer for me.

The supplement that immediately helped me get my cortisol levels under control is called phosphatidylserine.

Key Benefits of Phosphatidylserine:

1. Cell Structure and Function: Phosphatidylserine (PS), a crucial phospholipid, plays a pivotal role in maintaining the integrity and functionality of cell membranes.

2. Support for Adrenal Function: By aiding adrenal function, PS contributes to the regulation of various hormones, including cortisol, thereby modulating the body's stress response.

3. Hormonal Balance: Evidence suggests that PS helps regulate cortisol levels, promoting overall hormonal equilibrium.

4. Cognitive Enhancement: Particularly notable is PS's positive impact on cognitive function and memory, especially among women undergoing hormonal transitions associated with aging.

Dosage: I take 200 mg of PS 30 minutes before bed. If I wake up early, I take another 100 mg along with 100 mg of magnesium. As I mentioned earlier, it’s been a game-changer for me.

Warnings & Precautions: While the benefits of phosphatidylserine are significant, certain precautions must be noted below:

• Blood-Thinning Effect: Individuals taking blood-thinning medications like Coumadin (warfarin), anti-inflammatory drugs, or those with blood-clotting disorders should consult their healthcare provider before using phosphatidylserine. It is advisable to refrain from phosphatidylserine intake within two weeks of scheduled surgery.

• Potential Drug Interactions: Phosphatidylserine supplements may interact with medications prescribed for glaucoma, Alzheimer's disease, antihistamines, and antidepressants. Given the lack of comprehensive studies on potential interactions, consulting a healthcare professional before initiating phosphatidylserine supplementation is recommended.

Conclusion

Making changes can feel like a lot, especially when you're dealing with stress and other challenges. Taking it one step at a time is key to making those changes stick and seeing real progress.

Start by picking just one or two tips that resonate with you and fit into your routine easily. Maybe it's something simple like taking a few deep breaths when you feel stressed or setting aside a few minutes each day for mindfulness or relaxation. Once those habits start to feel like second nature, you can add in more over time.

It's all about that slow and steady approach. Like they say, "Rome wasn't built in a day!" Making small, consistent changes is often the most effective way to create lasting habits and see real results. So go easy on yourself, and remember that every little step forward is a win!

Take care and talk soon…

Sophia