Taming the Tiger: Cortisol, Menopause, and Nervous System Recovery
The rollercoaster ride begins..
Going through perimenopause and menopause is like stepping onto a hormonal roller coaster you didn’t quite sign up for. One sneaky culprit that can make this ride even rougher and more disconcerting? ..
Cortisol, the stress hormone.
Normally, cortisol helps your body deal with everyday challenges. A little bit in the morning gets you out of bed; a little boost, here and there, helps you power through a tough event or long day. But during perimenopause and menopause, when oestrogen and progesterone levels start to drop, your body becomes much more sensitive to cortisol.
A vicious circle
Here’s where a self perpetuating cycle begins. Oestrogen plays a modulatory role in the HPA axis (brain-adrenal system) exerting a generally inhibitory effect on stress reactivity. As oestrogen levels wane, during perimenopause, this regulatory brake weakens. Consequently, the adrenal glands may secrete higher amounts of cortisol even in response to routine stressors. Your body’s natural stress "buffer" has disappeared and, as a result, even small stresses - traffic jams, a badly worded email, or a poor night’s sleep - can send your cortisol levels soaring. Simultaneously, progesterone, another hormone with cortisol-buffering properties, also declines, making the whole problem somewhat worse.
The resulting high cortisol, in turn, makes it harder to sleep, harder to think clearly, and way easier to gain weight (especially around the belly). And guess what.. poor sleep and weight changes - they trigger even more cortisol. The loop has begun.
Its more than just appearance..
Raised cortisol raises blood sugar and enhances adipogenesis, particularly promoting visceral fat deposition. Laying down fat but internally. This internal, visceral fat is fat is metabolically active, secreting pro-inflammatory cytokines like IL-6 and TNF-α, which further stimulate the HPA axis and contribute to chronic inflammation. Over time, this inflammatory state increases the risk for insulin resistance, type 2 diabetes, and cardiovascular disease as well as aging us both on the inside AND the outside.
And the brain too
This hormonal chaos doesn’t just affect your body. Cognitively and emotionally, elevated cortisol impairs hippocampal function, contributing to symptoms like memory lapses, concentration difficulties, anxiety, and mood disorders. Think brain fog, inability to complete a task, inability to multi-task, feelings of panic. In addition, chronic HPA axis activation, can deplete key neurotransmitters. With lower serotonin and dopamine, we feel anxious, irritable and depressed. For many, their ability to work or run the home, let alone look after their kids or elderly parents, feels an unsurmountable task. And, in a further fair few, even the joy in life starts to fade away. When you’re feeling emotionally drained, it’s even harder to cope with daily stress, feeding the cortisol cycle all over again.
The longer term effects
Over time, if cortisol stays too high, it can set the stage for bigger health problems like heart disease, diabetes, dementia and more. The stubborn belly fat remains and this, in itself, can compound your risks for the diseases we tend to accept as an inevitable part of aging.
But here’s the good news: you’re not powerless and there’s lots that can help with the cortisol conundrum. Breaking the cortisol loop is totally possible with small, consistent changes.
Restoring calm
Targeted strategies that normalize cortisol levels can substantially improve both quality of life and long-term health outcomes for women during this pivotal life stage.
Mind body work: Evidence supports the efficacy of mind-body practices such as mindfulness-based stress reduction (MBSR), yoga, and controlled breathing techniques (breathwork) in lowering cortisol levels. Cognitive-behavioural therapy for anxiety and insomnia can also be particularly effective for addressing mood or sleep disturbances associated with cortisol dysregulation.
Diet: Nutritional strategies include maintaining stable blood glucose levels through a diet rich in protein, fibre, and healthy fats, can help minimize hypoglycaemia-induced cortisol spikes. I write my clients personalised diet plans with their individual goals or health concerns in mind.
Supplemental support: Becoming replete in key nutrients such as vitamin D, magnesium, zinc, B vitamins, or omega 3 is a key first step, if deficiency is established. Some targeted supplementation can be a valuable additional tool to diet. L theanine found in green and black teas is very helpful in restoring calm and herbal adaptogens like ashwagandha and rhodiola as well as medicinal mushrooms have demonstrated cortisol-modulating effects in clinical trials. All supplementation use, however, should be guided by a healthcare professional and especially if you currently take any GP prescribed medication.
How I can help:
Understanding cortisol’s role provides a powerful framework for addressing the interconnected physical, cognitive, and emotional symptoms of perimenopause and menopause. Sometimes, however, you may need some professional support. My aim, in both my clinic consultations and private or corporate talks, is to provide personalised and powerful strategies that normalize cortisol levels and improve both quality of life AND long-term health outcomes for women during this pivotal stage of life.
Survival tactics:
Most importantly, giving yourself permission to slow down and take care of yourself isn’t a selfish tactic, it’s survival. Your body is asking for a new kind of support, and listening to it can make all the difference. Understanding how cortisol plays into this stage of life can help you feel more in control, less overwhelmed, and more hopeful about what’s ahead.
You deserve to feel good again. And with a little strategy and a lot of kindness toward yourself, you absolutely can.