The misunderstood hormone that runs the show
Cortisol has a reputation problem. Often labelled the “stress hormone”, it’s easy to think of it as something to fight or suppress. But cortisol is vital. It regulates metabolism, supports the immune system, helps control blood sugar, reduces inflammation in the short term, and plays a critical role in our sleep-wake cycles.
In fact, we wouldn’t get through the day without it.
So what’s going wrong in midlife? Read our guide to cortisol and menopause below.
The cortisol curve and cortisol and menopause
Our cortisol rhythm is designed to follow a daily pattern: peaking in the morning to help us wake, and gradually declining throughout the day. But in perimenopause and menopause, this curve can become flattened or dysregulated. Why?
Oestrogen and progesterone help buffer stress. As their levels fluctuate and decline, the body becomes more reactive to stress signals.
Sleep disruption (a common midlife symptom) increases cortisol production.
Low-grade inflammation, triggered by metabolic shifts, adds to the internal stress load.
Life stage pressures — caregiving, work, identity shifts — elevate baseline cortisol levels even further.
When cortisol stays high or fails to follow its natural rhythm, it can lead to:
- Fatigue that isn’t fixed by rest
- Brain fog and anxiety
- Mood instability
- Increased belly fat and changes in metabolism
- Sleep disturbances
- Suppressed immunity
Sound familiar?
What long-term cortisol imbalance can lead to
Persistent cortisol elevation is linked to increased risk of insulin resistance, cardiovascular disease, depression, osteoporosis, and cognitive decline — all of which we’re already more vulnerable to in menopause.
This is why rebalancing cortisol isn’t just about managing stress. It’s a foundational piece of midlife health.
The good news: we can recalibrate
The body is constantly seeking balance. And with the right tools, we can support that recalibration. At MPOWDER, we talk a lot about whole body, whole mind approaches — and cortisol is the perfect example of why that matters.
5 ways to rebalance cortisol naturally (starting now)
1. Prioritise adaptogenic botanicals
Adaptogens help the body modulate its stress response — rather than blunt it. Ashwagandha (found in MOOD FOODand MENO-BOOST) has been shown to lower cortisol levels and improve anxiety and sleep quality. Lemon balm and bacopa, also in MOOD FOOD, support the nervous system and cognitive clarity, making them really interesting additions in our midlife recalibration.
2. Replenish magnesium daily
Magnesium plays a key role in cortisol regulation, but stress depletes it fast. Low magnesium levels are associated with anxiety, poor sleep, and increased inflammation. Look for food sources like leafy greens and pumpkin seeds — or supplement with magnesium bisglycinate or malate, both included in our blends.
3. Support your circadian rhythm
Your body needs cues to regulate cortisol. Morning sunlight, gentle movement early in the day, and reducing blue light exposure in the evening can all help. So can adaptogens like maca and vitamin B12 (found in MENO-BOOST) which help restore energy while maintaining balance.
4. Balance blood sugar to balance cortisol
Fluctuating blood sugar is a cortisol trigger. Eating protein and healthy fats at each meal, reducing ultra-processed snacks, and incorporating ingredients like chromium and zinc (both in MPOWDER blends) can support insulin sensitivity and reduce cortisol spikes.
5. Nourish your nervous system with gratitude and connection
Practices like Metta meditation (loving-kindness meditation), shown in studies to reduce inflammatory markers like CRP and IL-6, can help reduce stress reactivity. Oxytocin — the “bonding hormone” — counteracts cortisol. So community matters too.
The takeaway
Cortisol isn’t the enemy. It’s a sophisticated system that’s simply trying to keep you safe. But in menopause, the levers that regulate it can falter — making it even more important to support your body with the right nutrients, botanicals, and lifestyle practices. When you do, the shift can be profound.
References:
- https://pubmed.ncbi.nlm.nih.gov/25035267/
- https://pubmed.ncbi.nlm.nih.gov/31517876/
- Wójcik, M. et al. (2020). Magnesium and its role in stress and depression. Journal of Elementology.
- Cedernaes, J. et al. (2015). Sleep and circadian rhythms impact blood pressure and cardiovascular risk. Trends in Endocrinology & Metabolism.
- Fredrickson, B. L. et al. (2013). A functional genomic perspective on human well-being. PNAS.
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