CALM YOUR CORTISOL CLASS
Often referred to as our "stress hormone," cortisol plays a crucial role in our body's response to various situations. But when chronically elevated, especially during menopause, it can wreak havoc on your health, happiness and weight loss goals.
Try our cortisol calming class anytime you need to bring your stress levels down. This is especially good to do in the evenings before bed…..For more info on cortisol, read on….
What is Cortisol and How Does it Affect Menopause?
Cortisol is a hormone produced by the adrenal glands. It helps regulate energy levels, blood sugar, and the body's fight-or-flight response. During menopause, estrogen levels naturally decline, disrupting the delicate hormonal balance. This can lead to increased cortisol production, creating a vicious cycle.
The Cortisol Connection to Weight Gain:
Unfortunately, high cortisol levels can sabotage our weight loss efforts in a couple of ways:
Fat Storage: Chronically elevated cortisol promotes fat storage, specifically around the belly, leading to that stubborn belly fat we experience during menopause.
Increased Appetite: Cortisol triggers cravings for sugary and processed foods, further hindering weight loss goals.
Beyond the Belly Bulge:
Elevated cortisol doesn't just affect weight gain. It can also:
Disrupt Sleep: Cortisol suppresses melatonin, the hormone responsible for sleep regulation. This can lead to insomnia and contribute to fatigue, making weight management even more challenging.
Increase Anxiety and Mood Swings: Cortisol can exacerbate anxiety and mood swings, common symptoms experienced during menopause.
Taming the Cortisol Tiger:
The good news is there are ways to combat high cortisol levels and reclaim control.
Lifestyle Solutions:
Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. Try the new Calm Your Cortisol video above, and practice relaxation techniques like deep breathing or meditation before bed.
Manage Stress: Find healthy ways to manage daily stress, such as yoga, mindfulness exercises, or spending time in nature.
Nourish Your Body: Focus on a mostly plant based, wholefood diet that includes whole grains, beans, legumes, lean protein, healthy fats, and plenty of fruits and vegetables.
Exercise Regularly: Regular exercise is a powerful stress reliever and can help regulate cortisol levels. However, avoid over training, as this can backfire and elevate cortisol further.
HRT & Supplements (Consult Your Doctor):
Hormone Replacement Therapy (HRT): For some women, HRT can positively impact cortisol levels, especially if experiencing significant hormonal imbalances. However, HRT is not suitable for everyone, so discuss this option with your doctor.
Adaptogenic Herbs: Certain herbs like Ashwagandha and Rhodiola have shown promise in supporting adrenal health and reducing cortisol levels. Always consult your doctor before starting any new supplements, or have a chat with us about it.
Remember:
Menopause is a journey we're all on, not a destination. By addressing cortisol and adopting our healthy habits, you can improve sleep, manage stress, and regain control of your weight for a healthier, happier you.
If you’re struggling through the menopause, you’re not alone…..
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REFERENCES:
Sternfeld B, Dugan S. Physical activity and health during the menopausal transition. Obstet Gynecol Clin North Am. 2011 Sep;38(3):537-66. doi: 10.1016/j.ogc.2011.05.008. PMID: 21961719; PMCID: PMC3270074.
Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064.
Radin RM, Mason AE, Laudenslager ML, Epel ES. Maternal caregivers have confluence of altered cortisol, high reward-driven eating, and worse metabolic health. PLoS One. 2019 May 10;14(5):e0216541. doi: 10.1371/journal.pone.0216541. Erratum in: PLoS One. 2019 Aug 14;14(8):e0221354. PMID: 31075126; PMCID: PMC6510426.
Schreiber DR, Dautovich ND. Depressive symptoms and weight in midlife women: the role of stress eating and menopause status. Menopause. 2017 Oct;24(10):1190-1199. doi: 10.1097/GME.0000000000000897. PMID: 28697039; PMCID: PMC5607068.