Cortisol & Menopause: The Stress Hormone That Won’t Quit

Cortisol & Menopause

Menopause can feel like a wild, never-ending rollercoaster, and just when you think you’ve got a handle on it—bam! Another symptom rears its head. But what if one of the biggest culprits behind these unpredictable ups and downs was cortisol, your body’s primary stress hormone?

Cortisol is like the morning coffee of hormones—essential in the right amounts but an absolute nightmare when it’s out of control. And during menopause, when your body is already undergoing significant hormonal shifts, an imbalance in cortisol can make things even more chaotic.

Cortisol and Menopause: The Perfect Storm

Cortisol, produced by your adrenal glands, is part of your body’s fight-or-flight response. It works alongside adrenaline to give you a burst of energy when you need it—great if you’re escaping danger, less great if you’re just trying to get through your day.

During short-term stress, cortisol helps regulate metabolism, blood sugar, and inflammation. But chronic stress, whether from work, family, or menopause itself, can lead to prolonged high cortisol levels, which spell trouble for your overall well-being.

How High Cortisol Affects Menopause Symptoms

When cortisol levels go haywire, they can amplify many menopause symptoms, including:

• Hot flushes and night sweats – Stress and fluctuating hormones can trigger sudden temperature surges.

• Weight gain (especially around the belly) – Cortisol encourages fat storage, particularly in the abdominal area.

• Sleep disturbances – High cortisol levels disrupt melatonin production, making restful sleep a challenge.

• Mood swings and anxiety – Too much cortisol can interfere with serotonin (your ‘feel-good’ hormone), leading to irritability and low moods.

• Fatigue and ‘brain fog’ – Chronic stress can leave you feeling mentally and physically drained.

To make matters worse, cortisol and progesterone have an inverse relationship. When stress levels rise and cortisol spikes, progesterone levels tend to dip. Since progesterone is known for its calming effects, this imbalance can intensify menopause-related anxiety, poor sleep, and mood swings.

Breaking the Cycle: How to Manage Cortisol in Menopause

The good news? You can take control of your cortisol levels with a few lifestyle changes. Here’s how:

Prioritise Sleep

Your body thrives on routine, and so does your cortisol cycle. Try to:

✔ Stick to a sleep schedule – Go to bed and wake up at the same time every day.

✔ Limit blue light exposure – Avoid screens at least an hour before bedtime.

✔ Create a relaxing wind-down routine – A warm bath, calming tea, or a few pages of a book can help.

Eat to Support Hormone Balance

What you eat directly affects cortisol levels. Keep these tips in mind:

✔ Balance blood sugar – Swap refined carbs and sugary snacks for whole grains, protein, and healthy fats.

✔ Reduce caffeine and alcohol – Both can spike cortisol and disrupt sleep.

✔ Increase magnesium-rich foods – Leafy greens, nuts, seeds, and dark chocolate can help regulate stress.

Move, But Don’t Overdo It

✔ Low-impact activities like yoga, Pilates, and walking can help lower cortisol.

✔ Strength training and short bursts of cardio are beneficial but avoid over-exercising, which can actually increase stress hormones.

4. Practise Relaxation Techniques

✔ Deep breathing – Try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale for 8.

✔ Meditation and mindfulness – Just 10 minutes a day can significantly lower cortisol levels.

✔ Journaling or gratitude practice – Focusing on the positives can reduce stress and improve overall mindset.

Can Supplements Help?

If stress management alone isn’t cutting it, certain supplements can support adrenal health and regulate cortisol:

• Ashwagandha – An adaptogenic herb known for its ability to reduce stress and balance cortisol.

• Rhodiola Rosea – Helps the body adapt to stress and improves energy levels.

• Magnesium – Supports relaxation, improves sleep, and reduces cortisol spikes.

• Phosphatidylserine – Particularly beneficial after exercise, it helps lower post-workout cortisol.

• Omega-3 Fatty Acids – Found in fish oil, these can reduce inflammation and stress-related cortisol elevation.

(Always consult a healthcare professional before starting any new supplements.)

The Takeaway: Regain Control Over Stress and Menopause

Cortisol might be an unavoidable part of life, but that doesn’t mean it has to run the show. By making small but consistent changes—prioritising rest, eating well, moving mindfully, and finding ways to relax—you can regain balance and feel more in control of your menopause journey.

Menopause is challenging enough without stress hormones making it worse. Take care of your cortisol, and your body will thank you for it!