How to Reduce Cortisol in Menopause

You have receptors for cortisol all over your body. That means fluctuating cortisol levels can affect everything including your heart, brain, muscles, and bones. Not only that, but your cortisol levels also regulate your vital processes—your mental function, energy levels, immune responses, stress responses, and metabolism. So when your cortisol levels are off, it’s going to affect your entire body.

When you’re in menopause and your cortisol levels are too high, you may have a harder time sleeping and handling stress. Since cortisol controls food cravings and how the body digests food, you may also find that high levels of it can impact your metabolism, increase blood sugar levels, and lead to weight gain.

What’s more, a change in cortisol levels can also hinder your cognitive function. This can make it difficult to remember basic things and also heighten mental health troubles. Knowing how to lower cortisol in menopause can make a big difference in managing these symptoms.

What is Cortisol, and Why Does It Matter?

Cortisol is often referred to as the “stress hormone” because it helps your body respond to stressful situations by activating your “fight or flight” response. This hormone plays a crucial role in how your body deals with threats or challenges. However, when cortisol levels stay elevated for prolonged periods—as they often do during menopause due to hormonal changes and increased stress—it can lead to harmful effects on your health. High cortisol is associated with a variety of problems, from sleep disturbances and digestive issues to increased fat storage, especially around your midsection. That’s why understanding and managing cortisol is so important during menopause.

How Cortisol Affects Menopause Symptoms

The hormonal shifts that occur during menopause—such as declining estrogen and progesterone levels—can create an environment where cortisol levels rise more easily. These fluctuating cortisol levels can intensify menopause symptoms, including hot flashes, night sweats, and mood swings. In fact, cortisol is directly involved in regulating your body’s response to stress, and when your levels are consistently high, it can make it more challenging to cope with the emotional and physical changes of menopause. Managing cortisol is key to reducing the severity of these symptoms and maintaining a sense of balance.

Common symptoms of high cortisol levels in females

High cortisol levels can cause symptoms that differ with how high the cortisol level is and how long it remains elevated. Some signs of high cortisol in women are:

• Fatigue
• Low energy
• Weight changes
• Brain fog
• Low sex drive
• Depression and anxiety
• Insomnia
• Unhealthy food cravings
• Digestive woes and feelings of bloating
• Overall body aches

If you’re experiencing any of these symptoms, you may want to see a healthcare provider to learn ways to lower your cortisol.

Factors Contributing to Elevated Cortisol Levels in Menopausal Women

Several factors can influence your cortisol levels during menopause. Understanding these can help you identify triggers and work on strategies to lower your cortisol naturally.

Stress and Cortisol Imbalance

Stress is the number one driver of high cortisol levels. Whether it’s related to work, family responsibilities, or the changes your body is going through during menopause, chronic stress can keep your cortisol levels elevated for longer periods. This creates a vicious cycle where high cortisol leads to more stress, which in turn raises cortisol even further. Make sure to find ways to reduce stress to maintain balanced cortisol levels.

Dietary Habits

What you eat directly affects your cortisol levels. Diets high in processed foods, sugars, and unhealthy fats can cause spikes in cortisol, whereas a balanced diet rich in whole grains, lean proteins, and vegetables helps to regulate cortisol. It’s also important to eat regularly, as skipping meals can lead to blood sugar drops, triggering a rise in cortisol.

Sleep Quality on Cortisol Regulation

Sleep and cortisol regulation are closely linked. Poor sleep quality can cause an increase in cortisol levels, while high cortisol levels can make it harder to get a restful night’s sleep. This creates a feedback loop where insufficient sleep leads to higher stress levels, further elevating cortisol. Improving sleep hygiene is an important part of cortisol management during menopause.

How to Lower Cortisol In Menopause Naturally

Fortunately, there are many natural methods to reduce cortisol levels and help ease the symptoms of menopause.

Stress-Reducing Practices for Menopausal Women

Engaging in stress-reducing activities like mindfulness, meditation, or yoga can have a powerful effect on lowering cortisol. These practices help calm your nervous system, allowing your body to shift out of “fight or flight” mode and into a state of relaxation. Even short sessions of meditation or deep breathing can significantly reduce cortisol production and bring a sense of peace.

Healthy Eating Tips to Control Cortisol Levels

Adopting a diet rich in whole, unprocessed foods can help manage cortisol levels. Focus on eating a variety of fruits, vegetables, lean proteins, and healthy fats like those found in nuts, seeds, and avocados. Foods rich in omega-3 fatty acids, such as salmon and flaxseed, are particularly helpful for reducing inflammation and balancing hormones. Be sure to limit caffeine, alcohol, and sugar, as these can cause cortisol levels to spike.

Sleep Hygiene Strategies to Improve Hormonal Balance

Improving your sleep routine can have a dramatic impact on your cortisol levels. Try going to bed and waking up at the same time each day to regulate your body’s internal clock. Make your bedroom a calm, relaxing environment, and avoid using electronic devices in bed, as the blue light from screens can interfere with sleep. Incorporating relaxation techniques before bed, such as reading or taking a warm bath, can also promote deeper, more restful sleep.

Effective Exercise Routines to Combat Cortisol Imbalance

Exercise is one of the most effective ways to lower cortisol levels, but the type of exercise you choose matters. While intense exercise can temporarily raise cortisol levels, moderate physical activity like walking, swimming, or practicing yoga can help reduce overall cortisol levels. Aim for regular, moderate exercise that feels good to your body rather than pushing yourself too hard.

Supplementation and Hormone Therapy for Cortisol Regulation

Key Supplements to Support Cortisol Regulation in Menopause

Key supplements supporting cortisol regulation include calcium, which is essential for bone health. If you’re not eating enough calcium-rich foods (think: dairy products and leafy greens) and you’re not able to add more to your diet, your doctor may recommend a calcium supplement. It’s important not to take calcium before talking to a professional—too much of it in your body can contribute to hypercalcemia, which is a build-up of calcium in your bloodstream.

Vitamin D may also be a good fit, as it aids in calcium absorption. Over a third of Canadians have inadequate vitamin D levels. If that’s you, you may benefit from the sunshine vitamin. Ask your doctor if it’s a good option.

Another supplement that may help soothe menopausal symptoms is ground flaxseed (also known as linseed). While research on it is mixed, some people find it helps ease hot flashes. Plus, ground flaxseed also contains omega-3s, which are a key element to a healthy diet. But note: flax contains phytoestrogens, which have estrogen-like effects on the body. That means it’s important to check with your doctor before taking ground flaxseed if you’re receiving treatment for uterine or breast cancer.

Hormone Replacement Therapy to Balance Cortisol Levels

Hormone replacement therapy (HRT) is a treatment used to alleviate the symptoms of menopause. It works by supplementing your body with hormones like estrogen and progesterone through medication to help restore the body’s hormonal balance. Recent studies show HRT can also counteract the negative effects of high cortisol levels. That means it can help you stress less and sleep better. HRT can be administered in many forms, such as a patch, gel, and vaginal ring. In Canada, it’s most commonly taken as a pill. 

Personalised treatment for high cortisol levels in females

Every woman’s experience with menopause is unique, and so are her treatment needs. Personalised care that takes into account your specific symptoms, lifestyle, and health concerns can help you manage cortisol levels more effectively. Your healthcare provider can guide you toward treatments and strategies that best suit your situation.

Consulting with Healthcare Professionals for Cortisol Balance

It can be helpful to seek professional help for managing your cortisol levels and menopause symptoms. If you have a family doctor, schedule a visit. But be prepared: You may not have as much time with them as you’d like. There’s a family doctor shortage in Canada, which means they generally have limited time for each patient. To make the most of your visit: 

• Think through your main concerns and write them down so you can make sure to address them all.
• Describe your symptoms and concerns thoroughly, including how they impact your life, so your doctor can offer a treatment plan best suited for you.
• Use “I statements” to explain the symptom and the effect it has on you, such as “When I sneeze, I pee a bit, which is inconvenient and makes me feel embarrassed.”

If you don’t have a family doctor or if you’re looking for more information and help with managing symptoms of menopause, consider Maple for virtual care. We can match you with a range of doctors, including a:

• Physician or nurse practitioner who can help discuss your symptoms with you and offer a personalized treatment plan
• Online therapist or psychologist who can help you manage stress, anxiety, and depression
• Registered dietitian who can teach you easy ways to adopt a health diet
• Naturopath who can recommend supplements that could ease menopausal symptoms
• Weight management consultant who can create a tailored plan around food, fitness, and in some cases, medication
• Sleep therapist who can provide advice and exercises to help you get your vitamin Zzz

Virtual care is not meant for medical emergencies. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.