As female athletes, understanding the way our bodies change throughout life is key to optimizing performance, health, and well-being.
One of the major hormonal shifts women experience occurs during perimenopause and menopause, a period of life marked by significant changes in estrogen, progesterone, and cortisol levels. These hormonal changes can directly impact athletic performance, recovery, energy levels, and overall health.
In this blog post, we’ll explore cortisol, a stress hormone, and how its regulation changes during perimenopause and menopause. We’ll also look at practical ways to manage cortisol levels to keep you feeling your best as you continue to perform, train, and thrive.
What is Cortisol?
Cortisol is a hormone produced by the adrenal glands in response to stress. It plays a vital role in many bodily functions, including:
- Regulating metabolism
- Reducing inflammation
- Controlling blood sugar levels
- Supporting energy production
- Managing the body’s sleep-wake cycle
- Responding to both physical and psychological stress
In a healthy system, cortisol follows a natural rhythm, being highest in the morning to help wake you up, and gradually tapering off throughout the day, reaching its lowest point at night to allow for restful sleep.
Cortisol and the Menopause Transition
During perimenopause (the period leading up to menopause), estrogen and progesterone levels fluctuate and eventually decline. This shift has a direct impact on cortisol regulation. Here’s how:
- Decreased Estrogen: Estrogen helps buffer the body’s stress response by regulating cortisol levels. As estrogen decreases during perimenopause and menopause, cortisol levels can become dysregulated, leading to higher-than-normal cortisol production, especially during periods of stress.
- Sleep Disruptions: Many women experience poor sleep quality or insomnia due to changes in hormone levels. Since sleep is essential for regulating cortisol, lack of restful sleep can increase cortisol production, creating a cycle of heightened stress and fatigue.
- Increased Stress Sensitivity: Women going through perimenopause and menopause often report feeling more sensitive to stress. This heightened response is partly due to imbalances in cortisol, which can be exacerbated by the emotional and physical changes during this time.
- Cortisol Resistance: Just as we can develop insulin resistance, prolonged periods of elevated cortisol levels can lead to cortisol resistance, where the body’s tissues become less responsive to cortisol, leading to chronic fatigue, weight gain, and inflammation.
Impact of Elevated Cortisol on Female Athletes
For female athletes, the effects of elevated cortisol during perimenopause and menopause can be especially challenging. Here’s what to watch out for:
- Muscle Breakdown: High cortisol levels can lead to muscle catabolism (breakdown), which can make it harder to maintain or build lean muscle mass—crucial for athletic performance.
- Fatigue: Excess cortisol can interfere with your body’s ability to recover from workouts, leading to increased fatigue and prolonged recovery times.
- Weight Gain: High cortisol is linked to increased fat storage, particularly around the abdomen. This can impact body composition and performance.
- Decreased Bone Density: Chronically elevated cortisol can impair bone health, which is particularly concerning for women as they enter menopause, when bone density naturally begins to decline.
- Immune Suppression: Increased cortisol suppresses immune function, making athletes more prone to infections and injuries.
Managing Cortisol in Perimenopause and Menopause
While the hormonal changes of perimenopause and menopause are inevitable, there are strategies female athletes can adopt to help manage cortisol levels and minimize its negative effects on performance and health.
1. Prioritize Sleep
Quality sleep is one of the most powerful ways to regulate cortisol levels. Aim for 7-9 hours of uninterrupted sleep each night. Consider the following to improve sleep:
- Establish a calming nighttime routine (meditation, reading, or stretching).
- Avoid screens and bright lights at least an hour before bed.
- Keep your bedroom cool and dark.
- Experiment with magnesium supplements or herbal teas like chamomile and Holy Basil to promote relaxation.
2. Manage Stress
Mindful stress management is essential to controlling cortisol levels. Incorporating stress-relieving activities can have a huge impact, especially during hormonal transitions. Try:
- Mindfulness or Meditation: Even 5-10 minutes of mindful breathing can reduce cortisol production.
- Yoga: Gentle yoga practices, particularly those focused on relaxation and stretching, can help lower cortisol and improve mental well-being.
- Hobbies: Engage in activities outside of training that bring you joy and allow your mind to relax.
3. Balance Your Training
While intense workouts are a great stress outlet, overtraining can actually raise cortisol levels. Be mindful of balancing high-intensity training with sufficient rest and recovery. Consider:
- Incorporating low-intensity, steady-state cardio (LISS) such as walking or swimming to balance out more intense sessions.
- Incorporating active recovery days with mobility work, stretching, or light activity.
- Listening to your body—if you’re feeling unusually fatigued, take an extra rest day.
4. Nutritional Support
What you eat can have a direct impact on cortisol production and regulation. Consider these nutrition tips:
- Eat balanced meals: Include lean protein, healthy fats, and complex carbohydrates in every meal to keep blood sugar levels stable and reduce cortisol spikes.
- Increase antioxidants: Foods rich in antioxidants (like berries, leafy greens, and nuts) help combat oxidative stress and inflammation, which can be worsened by elevated cortisol.
- Adaptogens: Natural supplements like ashwagandha, rhodiola, and holy basil have been shown to help regulate cortisol levels and improve stress resilience.
- Stay hydrated: Dehydration can elevate cortisol levels, so ensure you’re drinking enough water throughout the day, especially during and after workouts.
5. Hormonal Support
If you’re struggling with symptoms of perimenopause or menopause, such as insomnia, fatigue, or severe mood swings, it may be worth speaking with a healthcare provider about hormone therapy options. In some cases, hormonal therapy can help balance estrogen levels, which may help regulate cortisol and improve overall well-being.
Conclusion
Perimenopause and menopause are natural phases of life that bring new challenges, especially for female athletes. By understanding the role of cortisol and its relationship with stress and performance, you can make informed decisions to support your body during this time. With the right strategies—prioritizing sleep, managing stress, balancing training, and eating well—you can continue to thrive athletically while maintaining your health and well-being during these hormonal transitions.
Embrace the journey, listen to your body, and make the adjustments that allow you to feel strong and empowered in every stage of life.
Need help putting all of this into a plan of action? Check out our Perimenopause Program and our Nutrition Coaching options!