I’ve started losing count of the number of social media posts I see that offer to help you lower your cortisol naturally, typically with a supplement or special food plan.
The funny thing about these posts is that they tend to be presented by folks who promote finding the “root cause” of ailments without understanding that higher-than-normal cortisol is an outcome, not a root cause.
Unless we are talking about a cortisol disorder, like adrenal insufficiency or Cushing’s syndrome, cortisol levels normally fluctuate throughout the day and will increase due to stress or poor sleep. But then they return to normal. The increase in cortisol from a stressor isn’t always out of range either – it’s just higher than it would be otherwise.
We expect cortisol to rise in response to stress. That’s one of its main roles in the body – to respond to stress. A temporary increase in cortisol after stress on the body is a normal physiological response. If you read my previous article about cortisol, you might recall that cortisol has anti-inflammatory properties. This is one way it helps counteract stress. In this context, an increase in cortisol is helping your body.
Of course, we don’t want consistently elevated cortisol (or levels that are too low). In the long term, chronically high (or low) cortisol levels can lead to negative health outcomes.
During perimenopause, we are less resilient to stress, and research shows we do have an increase in cortisol levels during the menopause transition. While this isn’t cause for alarm, investing our efforts in stress reduction can help improve our health and make life more enjoyable.
In this post, I’ll share my strategies for managing stress during the menopause transition. If you implement them, you may decrease your cortisol levels, so I suppose you could say they are tips to “naturally lower your cortisol.” (Of course, we won’t really know unless we closely monitor your cortisol levels. And unless you have one of the aforementioned medical conditions, there’s really no need to do that).
What to do about stress in perimenopause
Warning: there’s no quick fix or pill to take.
Tip #1 | Start with acceptance and know that you aren’t alone
Your body is changing – and it will be forever changed when menopause is reached.
Menopause brings with it an increased risk of heart disease, bone loss, and accelerated muscle loss, among other changes.
The transition into menopause often requires extra attention and support to feel our best. We are less resilient to stress, and perimenopause typically happens during stressful and busy phases of life. Admitting this isn’t a weakness or personal failing – it’s simply acknowledging the reality of what’s going on.
By 2030, there will be over a billion people in menopause. That’s a lot. Given that number, it’s safe to assume that our experiences will not be the same.
And this is what is reflected in the research. Some people pass through the menopause transition reporting little to no symptoms (ghost menopause, if you will). Others feel debilitated. Most will experience symptoms to some extent and tend to fall somewhere in the middle when it comes to severity of symptoms.
Although many factors contribute to the diversity of experiences with menopause, the state of your physical, mental, and emotional health as you enter the transition matters – especially when it comes to being resilient to stress and feeling your best.
The good news is that there isn’t a cut-off date for when you can start engaging in practices to feel better, improve your health or manage your stress.
Tip #2 | Remind yourself that there is a lot you can do
Accept your reality, yes.
Suffer because menopause is natural and, therefore, something to shut up and endure? No f-ing way.
Just because the generations of women that came before had to suffer in silence doesn’t mean you are required to. Anyone in menopause who tells you otherwise likely had a horrendous time and didn’t get the support they needed and deserved. That’s their shit – not yours.
Where to start?
Consider your top challenges and, within your capacity, focus on improving those.
It could mean working with your healthcare provider to investigate irregular periods or reduce heavy bleeding. Is it perimenopause or something else? Is treatment for iron deficiency or anemia needed?
Perhaps you want to increase your physical activity to improve your mood and fitness level and ease joint pain.
Or it would help if you had a conversation with your doctor about whether or not menopause hormone therapy is right for you.
Or you may want to work on your nutrition to reduce the risk of heart disease and manage new or worsening digestive symptoms.
Even spending time learning about the menopause transition so you know what to expect and what your options are can go a long way in decreasing your stress related to the unknowns of a changing body.
Focus on the basics of self-care to build up your stress resilience
Regardless of how you decide to manage your menopause transition, the basics of stress resilience and self-care apply. Perhaps they are even more important to lean into.
Tip #3 | Prioritize sleep (it’s an excellent stress-buster)
As challenging as it can be, do what you can to improve your sleep quality. Research suggests that restorative sleep can help reduce stress and lower cortisol.
Here’s how you can get started with setting the stage for restorative sleep:
- Try getting up at the same time every day and going to bed when you feel tired. Shift workers might need to adopt alternative strategies.
- Create a wind-down routine before going to bed. This could be reading, journaling, doing some stretches or mobility exercises, or meditating—something calming that will tell your mind it’s time to turn off and focus on rest.
- Consider a sleep divorce (from both human and four-legged bed mates).
- Don’t wait to have sleep issues investigated if you have ongoing challenges falling or staying asleep. Sleep hygiene will not treat insomnia or sleep apnea.
This book is a go-to resource for understanding sleep and troubleshooting sleep issues.
Tip #4 | Nourish your body with balanced meals and snacks
Skipping meals or restricting your food intake can disrupt normal cortisol levels. Perimenopause is not the time for extreme dieting or cutting out carbs.
A chaotic eating pattern during the day can also lead to late-night snacking in response to cravings. Your body is trying to catch up on that missed nutrition during the day. Often, the types of foods we gravitate to in these situations are not in alignment with our health goals.
Eating large amounts of food before bed can also worsen sleep. That sets you up for feeling tired the next day and (understandably) seeking foods that provide quick energy instead of more balanced meals and snacks.
Are there any foods that can help you get rid of excess cortisol?
In theory, foods that contain nutrients that are involved in making neurotransmitters and hormones that support stress reduction may be helpful in lowering cortisol, but there are no high-quality studies to demonstrate this.
For example, just because kale contains folate, which is involved in making serotonin (one of those “feel good” hormones), that doesn’t mean that eating a kale salad for lunch will automatically mean that we are somehow lowering cortisol levels.
An eating pattern high in fruits, vegetables, beans and legumes, fish and lean protein, nuts, seeds and whole grains will provide adequate nourishment for your body to defend against stress. These foods are rich in b-vitamins, magnesium, fibre and omega-3 fatty acids, among others. These are a few examples of nutrients that support processes in your body that can help reduce stress.
Building an eating pattern to reduce stress happens with consistency over time, not with specific foods added here and there.
Tip #5 | Add more movement to your day
Find something you like (or can tolerate for the sake of your health) and stick with it. Physical activity can help improve sleep and lower cortisol.
There’s a lot of talk these days about the right or best exercise for menopause when many of us aren’t even close to meeting the minimum recommended amounts of weekly physical activity.
Don’t let these discussions distract you from getting movement into your day. In addition to reducing stress, physical activity can help relieve chronic pain and improve joint mobility. A daily brisk walk for 30 minutes is enough for pain management and general health.
If you are meeting the minimum requirements and are focusing on other goals, such as optimizing performance or building muscle, then it’s important to make sure you are getting enough rest. It’s best to keep moving, so keep your rest days active with light walking, mobility work or yoga.
Tip #6 | Connect with people and activities that leave you feeling restored
And cut out the crap that depletes you. (That you realistically can, of course).
When was the last time you got lost in a book? Went for a hike or spent time in nature? According to research, connecting with others or spending time in green spaces may help lower cortisol.
Creating a standing coffee date or monthly dinner with friends prevents the inevitable “we-should-get-together-soon” group chat that lasts for months before an actual get-together materializes.
Tip #7 | Curate a list of in-the-moment stress-management strategies
When that meno-rage kicks in, you can’t always go for a run or have a bitch-session with your bestie. Ditto for the hot flash.
Here are a few tools to consider that can calm your nervous system and prevent the “fight-or-flight” response from kicking in:
Now I know why my mother used to mutter, “This too shall pass,” under her breath all the time.
And she was right. Most symptoms of the menopause transition will decrease or go away with time, and those that are likely to remain are easily treatable. We don’t want to ignore what’s happening now or try to “suck it up,” but it’s helpful to remember that the challenges of today’s hormonal fluctuations won’t last forever.
BONUS TIP | Re-evaluate your “me-time” habits
That glass bottle of wine and Bridgerton binge isn’t helping you the way you think it is (Yes, I, too, feel attacked by this statement).
Alcohol does not improve sleep and can worsen sleep quality, can increase anxiety, and having more than 3 drinks per week increases the risk of breast cancer and osteoporosis.
It’s worth cutting back.
And I say this as someone who loves a crisp glass of Prosecco or a big, chewy red when the moment calls for it. I choose my moments wisely now.
Oh, and that revenge bedtime procrastination habit isn’t doing you any favours, either.
So if you’re doom scrolling daily on social media, counting down the minutes until wine o’clock, or spending every night with your favourite streaming service, there’s an opportunity to improve your stress management practices.
I’m not telling you that you have to stop. You’re a grown-ass adult – you are allowed to do these things.
And also, maybe these activities aren’t helping you the way you think they are.
The Takeaway
Lowering your cortisol naturally is influencer-speak for reducing your stress. (And a red flag to be on the lookout for a supplement pitch to be coming your way). Cortisol isn’t the enemy; it’s the body’s response to stress – and you want it to respond.
Stress management is a combination of consistent daily habits and a tool-kit of go-to strategies when the proverbial shit hits the fan.
If you want to add a supplement to take the edge off, be sure to find one that is third-party tested, doesn’t interact with any medications you are taking, and provides a therapeutic dose. I like this website to check the evidence for supplements. There aren’t many that are candidates for reducing stress.
Instead of saving all your R&R up for the end of the day, the weekend, or vacation, build it into your day. What can you add in the morning, afternoon, and at night?
Besides, saving all your “me time” for the weekend was never going to work. Especially if your weekend involves drop-offs and pick-ups to a million activities, cramming in all your weekly errands and chores, and finding time to smooch your partner without grossing out the kids.
