Cortisol and Menopause: Free Wellness Hacks for Women

For anyone in perimenopause or going through menopause, it's no surprise that your stress levels have increased, or your ability to handle stress. This is because with shifting hormones comes shifting cortisol levels. We have an increase in cortisol and that affects our ability to handle stress.

Even small changes in our daily routines can have a big impact on how our bodies function and how we feel. Simple adjustments can support digestion, energy, hormones, and emotions in a positive way—especially during the transition through menopause. I realized the other day that so many of the things that keep me healthy are free.  There are things that I love that are not free (acupuncture, massage) but there are so many free tools, too.  Self-care does not need to cost a lot of money.  Read on for some great wellness behaviors that anyone can accomplish.

Cortisol and Menopause - 5 hacks to help balance your mind and stress levels.

1. Walk.  In the last few months, I have been aiming to hit 10,000 steps every day.  Before I set this goal, even though I worked out 3-5 times a week I could easily be at 3,000 steps on a workday without exercise.   I realized that even with physical activity I was sedentary some days.  This goal has really motivated me to get moving.  My husband and I now go for walks at night and in the morning with the dogs.  Make realistic goals for yourself. If you are walking 5,000 steps now, aim for 7,000. **Make sure to eat something before your morning walk so you don't have LEA - low energy availability

   
   

2. Meditate.  Ugh, meditation. It is so hard to get motivated to meditate, isn't it? I love the Insight Timer app with free GUIDED meditations.  If I am left to my own devices my mind will wander. Listening to guided meditations is an easy way to get started. I also love Kirtan Kriya for brain health. It is a type of medication that includes chanting and whispering which helps me stay on track.

   
   

3. Sleep and more sleep. This is a daily goal of mine.  I don’t always achieve it with a work-life balance. Life is full!  However, I feel so much better when I get 8 hours. My outlook is better, I crave less carby stuff, and I just feel better overall. Sleep is critical to healthy weight, lowering food cravings and healthy weight.

   
   

4. Cook.  You all know I love to cook.  Well actually, I love to eat.  So cooking ensures I get to eat healthy, yummy food every day.  It costs less than eating out and I get more steps towards my daily goal.

   
   

5. Make time for people.  For me this could be a hug, a listening ear, making lunch dates, calling a friend, date night with my husband, etc.  This meta-analysis of 148 studies clearly established that one’s social relationships (social networks and support one gleans from their social network) are an independent risk factor for all-cause mortality. In this review, social stress was more impactful than smoking, inactivity, and alcohol on health!