words by Nicola de Burlet
As we enter midlife, we experience significant hormonal changes, and cortisol—a hormone produced by the adrenal glands—can play a pivotal role in our overall health and well-being. While it’s essential for various bodily functions, such as stress response, metabolism, and immune regulation, chronically elevated levels can lead to a range of health issues.
Becks Heath, Senior NHS Nurse and Perimenopause Expert for the new supplement brand Valerie explains: “I view cortisol as ‘the bad girl’; the hormone that really messes things up. During perimenopause, there are several factors that can lead to increased stress. Psychological and biological symptoms like low mood, poor sleep, hot flashes, and weight gain can all contribute to long-lasting or chronic stress.”
Understanding the effects of cortisol in midlife—and how to manage them—can help us feel our best as we navigate this life stage.
What Is Cortisol?
Becks continues: “Our adrenal glands produce two key hormones when we experience acute stress: adrenaline and cortisol. Adrenaline increases heart rate and blood pressure, providing an energy boost and engaging our ‘fight or flight’ response. Cortisol, on the other hand, increases blood sugar levels and suppresses digestive and reproductive functions.”
During midlife, especially around perimenopause and menopause, hormonal fluctuations can lead to higher cortisol production. Factors like life stressors, sleep disruptions, and weight gain can exacerbate this situation.
Effects of Elevated Cortisol
Dr. Thom Phillips, NHS GP and Clinical Lead at Forth, notes that symptoms of chronically high cortisol levels fall into three categories: physical, emotional, and behavioural. Some common symptoms include:
- Physical: Fatigue, weight changes, high blood pressure, digestive issues, and frequent headaches.
- Emotional: Anxiety, low mood, irritability, and feelings of being overwhelmed.
- Behavioural: Difficulty concentrating, frequent cravings (especially for high-fat, high-sugar foods), and trouble relaxing.
High cortisol can worsen menopausal symptoms, such as hot flashes, night sweats, mood swings, brain fog, weight gain, and decreased bone density.
Dr. Thom explains, “Given its close link to sleep, cortisol levels also impact cognitive abilities. High cortisol interferes with working memory, which allows us to hold and manipulate information in our minds for short periods. This function is essential for problem-solving, decision-making, and learning.”
Cortisol and Midlife Weight Gain
Dr. Thom adds that cortisol directly affects hunger hormones, particularly ghrelin, which drives appetite. The combination of cortisol and ghrelin increases cravings for high-fat, high-carbohydrate foods. Additionally, cortisol influences how our body stores these nutrients. Long-term high cortisol can lead to insulin resistance, making it challenging to manage blood sugar levels and contributing to weight gain, particularly around the middle.
The NHS recommends a waist measurement of no more than 80cm for optimal health. If you’re concerned about insulin levels, consult your doctor.
Managing Cortisol Levels
With modern life’s constant demands, managing cortisol effectively requires lifestyle adjustments, stress management techniques, and supplements. Dr. Thom advises, “Do the simple things well and in moderation. Aim for an 80/20 rule—good habits 80% of the time.”
Tips for Managing Cortisol
Dr. Sophie Shotter, an award-winning aesthetic doctor, suggests the following lifestyle practices:
- Prioritize Sleep: Aim for 7.5 hours of quality sleep and maintain a regular sleep schedule, even on weekends.
- Balanced Diet: Focus on fibre and protein, minimize ultra-processed foods, and avoid added sugars to prevent glucose spikes.
- Limit Caffeine: Excess caffeine can stress the body’s management system.
- Exercise Moderately: Avoid excessive HIIT; instead, include strength training, flexibility, and low-intensity cardio.
- Spend Time in Nature: Natural daylight and outdoor time are beneficial for mood and wellness.
- Practice Mindfulness: Techniques like meditation and mindfulness can help reduce cortisol over time.
- Consider Supplements: B vitamins and adaptogens, like ashwagandha, can support stress management and adrenal health.
- Stay Connected: Spending time with friends and family helps reduce stress levels.
Additional Insights and Resources
In her book The Menopause Reset, Dr. Mindy Pelz advocates for intermittent fasting in midlife, suggesting a feast/famine cycle to relieve overworked adrenal glands and manage cortisol. She notes that cortisol typically dips around 3 p.m., which can cause a mid-afternoon slump and cravings for caffeine or sweets. To counter this, try completing critical tasks earlier in the day.
As we navigate midlife, understanding cortisol’s effects and adopting strategies to manage it can significantly impact our health and well-being. By recognising symptoms of elevated cortisol early and implementing these strategies, we can improve our resilience and overall quality of life.
Additional Resources and Inspiration:
