Dear Friend,
Hormone imbalances can wreak havoc on our physical and mental health in midlife. Most of my clients suffer from a hormone imbalance when they first begin working with me -- not sleeping well, aches and pains, low energy…It is a very frustrating place to be. Estrogen, testosterone, and progesterone are key players, but they aren’t the only ones. Cortisol, insulin, and thyroid hormones are vital for optimizing our health and feeling our best. This week we are examining cortisol, the stress hormone, and its role in midlife hormone health.
Cortisol is your body’s primary stress hormone and is naturally produced in response to a perceived threat. When we encounter a stressor, the brain releases a hormone to communicate that there’s a potential threat. The pituitary gland responds by sending a message to our adrenal glands which results in cortisol production. Cortisol helps us deal with the threat: it raises our blood sugar levels so we have enough energy to either run or fight, and it suppresses normal functions like digestion and reproduction, so we can deal with the threat and survive.
Once the threat passes, our body reverses this cascade, and cortisol levels return to normal. Unless you stay in a chronic state of stress and don’t return to normal. In which case, over time you may develop an array of symptoms including:
Chronic disease
Brain fog
Poor digestion
Increased fat between your shoulder blades, face, and midsection
Excessive hair growth
Muscle weakness, especially in your upper arms and thighs
Moodiness
Sugar and carb cravings
Sleep disruptions
Weak bones, osteoporosis, or fractures
Low cortisol levels can result in:
Fatigue
Unintentional weight loss
Poor appetite
Low blood pressure
Fortunately, there are lifestyle habits that can go a long way in keeping cortisol in check so you feel your best.
Prioritize sleep. Strive to get seven or more hours of good-quality sleep. Sleep deprivation can cause your body to release more cortisol during the day.
Regular exercise can improve overall health, help you sleep better, and reduce stress. If you have high cortisol symptoms be careful not to over-exercise, which can further raise cortisol levels. Aim for 150 to 200 minutes a week of moderate exercise.
Mindful practices help you recognize stressful thoughts and manage them better. They can reduce stress and help lower cortisol. Consider daily breathing exercises, yoga, meditation, journaling, or a combination.
A Nutrient-dense diet can help lower cortisol levels. Eat whole vegetables and fruits, high-quality protein, prebiotic and probiotic foods, whole grains, legumes, and beans, and small amounts of healthy fats and dark chocolate. Consider drinking green tea and plenty of water daily. High-sugar foods, alcohol, processed meats, and ultra-processed foods may raise cortisol levels.
Supplementation. Talk to your doctor about taking a fish oil or ashwagandha supplement. Studies show having high levels of omega-3s in your blood is associated with lower levels of inflammation and cortisol. The traditional herbal treatment of ashwagandha reduces stress and anxiety. Ashwagandha extract taken daily has been shown to lower cortisol in as little as two months.
Get outside. Being outdoors reduces cortisol levels by up to 20%. Cortisol levels remain 12% lower after you return to an indoor environment. A great reason to take an outside break during the day!
Hormone imbalances during midlife can be very challenging. Healthy lifestyle habits can help balance your hormones so you feel better. I want you to know that you CAN feel your best in midlife and I can show you how. I am accepting a few new clients this month and would love to talk to you about how I can help you feel healthier, stronger, and more energized. You know, AMAZING!