Alternative Therapies, Managing Symptoms, Perimenopause, Menopause Advice, Post Menopause, Self-Care, Wellbeing
Why Stress Feels Different in Midlife
Many women describe menopause as a time of feeling “wired but tired.” Anxiety, disrupted sleep, and difficulty coping with stress can all be linked to changes in cortisol — the body’s main stress hormone.
As oestrogen and progesterone fluctuate, the stress response can become heightened. The adrenal glands, which already manage everyday stress, are asked to take on more, often leaving women feeling constantly “on alert.”
Cortisol in Action
Raised cortisol levels may contribute to:
Difficulty sleeping or staying asleep
Mood changes and anxiety
Weight gain, especially around the middle
Low energy despite feeling restless
Lifestyle Tools for Stress Reset
Lifestyle medicine offers evidence-based strategies to support the body’s stress response:
Mindfulness and breathwork: Shown to calm the nervous system and reduce cortisol.
Balanced exercise: Regular movement helps regulate stress hormones — but overtraining can worsen symptoms.
Nutrition: Reducing caffeine and sugar avoids extra cortisol spikes; magnesium-rich foods support relaxation.
Sleep hygiene: Consistent bedtimes, reduced screen use, and relaxation before sleep restore natural circadian rhythm.
Managing stress in menopause is not indulgence — it’s essential. By calming cortisol, women often find symptoms ease, sleep improves, and resilience returns.