Menopause is a stage of a woman’s life that affects not only physical health but also psychological well-being. It coincides with the cessation of menstruation and ovarian function. The ovaries deplete their follicle reserves and stop producing estrogen and progestin. Menopause occurs gradually, between the ages of 45 and 55. Half of women enter this stage before the age of 50, and nine out of ten women — before the age of 55. If menopause occurs before the age of 40, it is called premature menopause.
Why is it important to maintain low cortisol levels during menopause?
The adrenal glands release cortisol, also known as the stress hormone, as a physiological response of the body that occurs during moments of stress or perceived danger.
High cortisol levels during menopause can worsen symptoms and make this period psychologically more challenging. From weight gain to anxiety and stress — the consequences of high cortisol levels affect many aspects of a woman’s life.
Dysregulation of this hormone can, among other things, cause increased blood pressure and the accumulation of visceral fat — a type of adipose tissue concentrated in the abdominal cavity and distributed between internal organs and the torso.
Visceral fat can lead to cardiovascular diseases and type 2 diabetes. In addition, excessive accumulation of visceral fat is associated with metabolic and cardiovascular complications typical of metabolic syndrome, such as hypertension, hyperlipidemia, and atherosclerosis.
What should you pay attention to?
When cortisol levels in the body are too high during menopause, symptoms such as: thinning of the skin; increased blood pressure; weight gain; fat accumulation, especially in the abdominal area; headaches; bone fragility; sleep disturbances; difficulty concentrating; irritability may occur.
What should be done?
High cortisol levels may be associated with previously experienced diseases, but during physiological hormonal fluctuations, such as menopause, or during periods of prolonged stress, there are certain measures that can help reduce cortisol levels.
Lifestyle plays a fundamental role: for example, your sleep and wake schedule should be as regular as possible. Going to bed at the same time every day in a dark, quiet, and cool environment helps you relax and reduce stress.
Avoid intense physical exercise several hours before bedtime, consuming caffeine and alcohol, as well as using devices such as tablets and mobile phones in bed. All of these factors negatively affect nighttime rest and contribute to insomnia.
Regular physical activity is important because it affects cortisol levels. During menopause, low- or moderate-intensity aerobic exercises are recommended, as well as relaxation exercises such as Pilates or yoga.
What should you eat to reduce cortisol levels?
Nutrition also plays a key role. Reducing the consumption of sugar, refined grains, and saturated fats, which contribute to increased cortisol levels, is extremely important during menopause.
Preference should be given to fruits and vegetables, legumes, whole-grain products, and unsaturated fats. In general, foods rich in magnesium and potassium, as well as fermented products, are recommended: spinach; pumpkin seeds; almonds; bananas; avocado; yogurt, kefir, sauerkraut, kimchi.
To manage stress and anxiety during menopause, you can consult a mental health specialist at the Bogolyuby Medical Center. Reducing cortisol levels does not necessarily happen quickly, but introducing healthy habits can speed up this process. For example, it is important to make time and space for yourself, engage in hobbies, or participate in relaxing activities.
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