Stress, Cortisol and Menopause: Learning to Live Lighter
Cortisol spikes are a catalyst for many health issues and diseases – and they also accelerate the ageing process. With so many of us struggling to manage stress, it has never been more important to find ways to counterbalance its effects. For women navigating menopause, when cortisol spikes show up all too frequently, the need for stress management becomes even more essential. As a 48-year-old woman, wife, mother to a young family, and daughter supporting elderly parents, I know first-hand how stress can creep into every corner of life. I’m on a journey of learning to manage it so I can minimise my menopause symptoms and remain the best version of myself – both for the people who need me and for my own well-being. Being a good employer, wife, mum, and daughter matters deeply to me. But I’ve learned that none of it is possible if I don’t prioritise my health first. Without our health, we have nothing. That’s why I make my well-being my number one priority. ✨ My hope is that this blog inspires you to reflect on where you rank in your daily schedule – and encourages you to make subtle, sustainable changes that help ease stress and support you through menopause.
Why Cortisol Matters Cortisol is the body’s primary stress hormone, released by the adrenal glands. It provides a quick burst of energy by raising blood sugar and preparing you for the ‘fight-or-flight’ response.
✅ In the short-term – it’s essential for survival.
❌ In the long-term – when cortisol stays elevated, it can trigger:
● Weight gain
● Poor sleep
● Weakened immunity
● Mood swings
● High blood pressure
● Digestive problems
Hormones are the body’s chemical messengers. Without them working in balance, the body can’t function properly.
10 Ways to Reduce Cortisol
1. Prioritise Better Sleep Cortisol follows your body’s circadian rhythm, so disrupted sleep equals disrupted hormones. Menopause can make sleep harder, but small rituals can help.
Quick Tips:
● No screens after 9pm
● Try magnesium or calming caffeine-free tea
● Keep your bedroom cool and dark
● Listen to a meditation or soothing playlist
● Keep a notebook by your bed to brain-dump
✨ A calmer mind leads to calmer hormones.
2. Move with Purpose Movement is a natural stress reliever. It doesn’t need to mean hours at the gym – small daily activity counts. Ideas:
● Five minutes of morning stretches
● Walk-and-talk meetings
● Gentle yoga before bed
● Walking in nature
● Dancing while you tidy
3. Stimulate Your Vagus Nerve This tiny nerve has a huge impact on stress, digestion, and mood. You can activate it easily:
● Slow belly breaths (inhale 4, exhale 8)
● Humming or singing
● Long exhale sighs
● Gentle massage
🪷 When your nervous system calms, cortisol follows.
4. Simplify Skincare Stress shows on your skin – breakouts, dullness, dryness. Don’t overload it, keep it simple:
● Gentle, non-stripping cleanser
● Antioxidant serum (Vitamin C)
● Prescriptive Strength Vitamin A
● Daily SPF
5. Support Digestion When stressed, digestion slows. A happy gut equals balanced mood, skin, and hormones. Quick Tips:
● Eat slowly and chew well
● Add fermented foods (yoghurt, kefir, kimchi)
● Prioritise leafy greens and fibre
● Avoid sugar spikes
● Practise mindful eating – no rushing or screens
6. Embrace Mindfulness Mindfulness pulls you back when your mind races and your body tenses. Try:
● Short guided meditations (Deepak Chopra’s 21-day series is wonderful)
● A mindful pause – breathe and notice without judging
● A few minutes of presence each day
🧘 Even a short daily practice can reset your mood, skin, and energy.
7. Track Your Hormonal Connection Menopause isn’t a breakdown – it’s a wake-up call. Tracking symptoms helps you respond rather than react.
● Use tools like Dr Louise Newton’s Balance app to track moods, energy, and sleep…(it's FREE!)
● Review monthly or yearly reports to spot patterns
● Adjust lifestyle choices based on what you learn
✨ Awareness is power. High cortisol disrupts hormones everywhere – even in your skin.
8. Balance Stress with Self-Care Stress isn’t the enemy – imbalance is. Counter-balance ideas:
● Overwhelmed? Try breathwork or a walk in nature.
● Overstimulated? Slow down.
● Feeling empty? Refill with joy, rest, or connection.
💡 The goal isn’t to be stress-free. It’s to be stress-resilient.
9. Make Lifestyle Shifts Stress management is built on small, daily shifts.
Ask yourself:
● What step can I take today?
● Can I repeat it tomorrow?
● What will my future self thank me for?
10. Put Yourself First Stop making excuses. Prioritising yourself isn’t selfish – it’s essential. When you’re well, everyone around you benefits.
✨ Consistency creates calm. Small habits create resilience. This is your invitation to live lighter every day.
Final Thought
Stress is part of life, but you get to choose how you respond. By building consistent, nourishing habits, you create balance. And when you prioritise yourself, you give your family, your work, and your world the best version of you.
🌟 This isn’t about being stress-free. It’s about becoming stress-resilient.