Vogue Article Details 11 Strategies to Reduce Cortisol During Perimenopause and Menopause
According to functional diagnostic nutrition practitioner Selina Rose, hormonal changes during perimenopause and menopause can lead to disruptions in cortisol regulation, heightening anxiety and sleep disturbances. Dr. Jody-Ann McLean adds that visceral fat may also generate cortisol, further complicating the situation. Experts suggest 11 approaches, such as maintaining balanced meals for blood sugar stability, having a high-protein breakfast, adhering to regular sleep patterns, and getting sunlight exposure. Engaging in strength training two to three times a week can lower cortisol levels, while increasing magnesium and potassium intake aids adrenal health. Adaptogenic herbs like ashwagandha may decrease cortisol by as much as 30%. Daily nature interactions and brief stress-relief sessions assist in cortisol metabolism, and clinical hypnosis can lessen hot flush occurrences, as recommended by The Menopause Society. A holistic focus is encouraged.
Key facts
- Perimenopause and menopause hormonal changes increase cortisol reactivity and disrupt sleep.
- Visceral abdominal fat in menopause can generate cortisol, creating a cycle of weight gain.
- Stabilizing blood sugar with protein, fats, and fiber meals helps reduce cortisol spikes.
- A high-protein breakfast within 90 minutes of waking stabilizes glucose and cortisol.
- Consistent sleep schedules and morning light exposure regulate circadian rhythms and cortisol timing.
- Strength training lowers cortisol, improves insulin sensitivity, and preserves muscle mass.
- Magnesium and potassium intake supports adrenal function and reduces stress sensitivity.
- Adaptogen ashwagandha may reduce cortisol by up to 30%; clinical hypnosis can alleviate symptoms.
Entities
Institutions
- The Menopause Society
- British Menopause Society
- Vogue