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How To Reduce Cortisol In Menopause

How To Lower Cortisol Levels Naturally 6 Steps

PERI AND MENOPAUSE: HOW CAN YOU REDUCE CORTISOL?

You can greatly help manage cortisol levels and regain your health by changing your diet, exercise routine, sleep and stress levels. Assuming you havent been diagnosed with Cushings disease by your doctor, here are steps you can take to help lower high cortisol levels naturally:

1. Switch to a Whole Foods, Anti-inflammatory Diet

Poorly managed blood sugar levels and high levels of inflammation can contribute to high cortisol levels and other hormonal imbalances. Following an anti-inflammatory diet low in processed foods and high in antioxidants, fiber and essential nutrients is key to balancing hormones, controlling your cravings and getting you on the right track. These same strategies can also help with adrenal support, allowing you to reach and maintain a healthy weight, boosting energy during the day and helping you sleep better at night.

Some of the most significant dietary contributors to inflammation and high cortisol levels include:

  • high-sugar, high-glycemic diet
  • consuming high amounts of refined and trans fats
  • drinking too much caffeine and alcohol
  • experiencing insufficient intake of micronutrients and antioxidants
  • not consuming enough fiber
  • not consuming enough healthy fats or protein

2. Reduce and Manage Stress

Fortunately, stress management is something you can begin without too much trouble. The natural stress relievers listed below are proven to help lower cortisol and decrease the negative impact stress has on your health:

3. Exercise Regularly

Hormone Levels And Demographics

As expected, women receiving ET had significantly higher E2 levels than women receiving PL . Groups did not differ in their progesterone levels . ET and PL did not differ in any demographic information, verbal intelligence, negative affect, positive affect, or depression scores during the sessions .

S To Get Your Cortisol Levels Under Control & Turn Down The Stress

Do you find yourself overly stressed, tired and even notice weight gain despite not changing your diet or workout frequency? Your cortisol levels may be out of whack. More specifically, they may be too high.

Cortisol is often called the primary stress hormone because its one of the main hormones we release when were under any sort of pressure and our evolutionary-based fight or flight response kicks into gear. Although most think of cortisol as a bad thing such as contributing to acne, weight gain or high blood pressure theres actually a lot more to cortisol levels than just our stress response and its unwanted symptoms. We need it to live.

While producing cortisol is a necessity for life and helps keep us motivated, awake and responsive to our environment, maintaining abnormally high circulating cortisol levels can become dangerous and contribute to long-term problems. Long-term use of corticosteroids and chronic stress are two of the biggest contributors to high cortisol. Chronic, high cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems.

The good news is there are many natural ways to get your cortisol levels in check. For instance, adaptogen herbs are known to lower cortisol, and thats just the tip of the iceberg. Read on for more ways to lower high cortisol levels naturally.

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What Happens If I Have Too Little Cortisol

Too little cortisol may be due to a problem in the pituitary gland or the adrenal gland . The onset of symptoms is often very gradual. Symptoms may include fatigue, dizziness , weight loss, muscle weakness, mood changes and the darkening of regions of the skin. Without treatment, this is a potentially life-threatening condition.

Urgent assessment by a specialist hormone doctor called an endocrinologist is required when a diagnosis of Cushing’s syndrome or Addison’s disease is suspected.

Get A Good Night’s Sleep

Resetting Your Hormones Will Make You Lose Belly Fat

Every dietitian we spoke with mentioned the positive impact an adequate night’s sleep can have on one’s cortisol levels. Cortisol rises and falls based on our sleep cycles: it’s highest just after we wake up and lowest right before we hit the hay. So, it’s no surprise that sleep and cortisol levels are so heavily interconnected.

“Due to cortisol levels being linked to circadian rhythm, making sure you are getting at least 7-8 hours of sleep each night will help keep cortisol levels normal,” explains White. “This can also help keep the fat off.” According to Wake Forest researchers, people who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on slightly less than that.

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Why Dieting Doesnt Work

The problem is that the normal methods of dieting such as cutting down calories and exercising just doesnt work because youre in this state of emergency and if you cut your calorie intake down, the bodys going, Im not getting any food. Help, this is another emergency. If you are then going down the gym and exercising like mad, the body is going, Woah, Im using up an awful lot of energy.

So not only is the body not getting enough calories, but its using up too much energy so the body will think, This is another emergency. Im going to slow down the metabolism, and this is what happens. So you end up putting on more weight even though youre cutting calories and exercising.

I actually had one woman contact me. She was down to 800 calories a day and she was exercising for an hour at a time in the gym five days a week and she was still putting on weight, and this is why normal methods just dont work. So hopefully youll have understood the explanation, but what can you do to actually help with this situation?

Menopause Belly Fat Why

Its bad enough you have symptoms of menopause but what an outrage that we women, if not careful, have to beat menopausal belly fat, flabby arms and more! In this article, Ill give you the 6 things you need to get under control to get rid of menopausal muffin tops for good.

Lets start with the pre-menopause years. First, progesterone goes down.

In fact, that can happen as early as age 25 or so. If you have PMDD , you have low progesterone for part of your cycle.

As you get older that deficiency will come full cycle. This will cause a foggy brain, anxiety, concentration issues, and sometimes worse PMDD.

It can also cause sleep disruptions. In addition, low progesterone starts the slow but steady march to menopausal belly fat.

Then, the low progesterone levels contribute to elevated cortisol levels which then speeds up the deposition of fat in the stomach or belly region. The combination of these two hormonal issues then affects your energy and sleep. Remember-you can be menopausal but still menstruating. In fact, you can have heavy periods due to endometrial thickening while you also have diminishing estradiol levels, so you start getting hot flushes too. Isnt it great to be a woman? It is, but its better after you get these symptoms under control. Speaking of which, lets touch on sleep and energy for a moment.

Energy and Sleep:

Hormones all work in harmony

First, how to lower cortisol levels?

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Causes Of Abnormal Cortisol Levels

While stress affects women and men alike, women are oftentimes more susceptible to the effects of chronic stress and cortisol imbalance. Women have a lot of roles to live up to, and that can obviously lead to stressful situations. Theyre caretakers, nurturers, wives, mothers and many times business professionals. Juggling it all can certainly become overwhelming, to say the least. When you factor in the fluctuating levels of hormones women face as they age, the combination can lead to a massive increase in cortisol release. These forms of long-term stress can create a vicious cycle where elevated stress levels contribute to adrenal fatigue which, in turn, then further contributes to high levels of stress. Elevated cortisol may be related to Cushings syndrome, and can also result from certain types of tumors. High cortisol levels in women can also beget a loss in sex drive, as well as irregularities in the frequency and strength of menstrual periods.

Cut Out Caffeine Or Consume Less

How to decrease cortisol. STRESS in menopause – what can you do?

A 2005 study in the journal Psychosomatic Medicine found that caffeine increases cortisol secretion even in people at rest. Because caffeine can stimulate cortisol production and increase blood pressure, Krista King, MS, RDN, of Composed Nutrition, offers a solution to lower cortisol: “Try doing a caffeine reset. Gradually you have each day by swapping it out for a caffeine-free or lower caffeine alternative.”

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Your Stress Toolbox Should Have:

Nutrition higher protein, moderate high quality resistant starches, healthy fat, all taken at the right time and dose food is medicine

Sleep if youre uptight just hearing this, youre likely not sleeping well, and the thought of going to bed stirs you up due to frustration. There are two dozen potential steps to support you. They cant be random or inconsistent and you dont need them all, you need to find the ones that work.

Stress exposure reduction people, toxic chemicals, situations, electronics, processed foods, food sensitivities,

Love, joy what do you do that you love, who do you surround yourself for support

Laughter, humor smiling and cortisol dont go together

Purpose it may mean you work hard, but youll do it with ease because it pulls you and lights you up

Recovery you may need this one more than any if cortisol is closing the gate on your success right now. It is not any one thing for all of us. It is your personal perception of reality that allows or prevents your ability to experience stressful situations and respond either with your health intact or have it suffer. If you didnt learn, werent taught, stress skills its never too late.

Why Does Menopause Belly Occur

Everything is related to menopausal fluctuation in hormones. During this stage, a woman experiences how the estrogen and progesterone drop and lead to symptoms and body changes such as weight gain or altered metabolism.

Besides, once estrogen drops, the body fat starts being redistributed from the thigs, buttocks, and even hips to the actual abdomen. Previously the body fat was stored outside the abdomen in a fuel reservoir-like environment for breastfeeding and childbearing.

If a woman gains only little weight, it is pretty normal, however, when the gain is calculated in more than 2 pounds, the abdomen starts accommodating visceral fat which in excessive amounts is considered a toxic fat.

The good thing about How Can I Lose My Menopause Belly is that there are many options available, and you do not need to spend ages when choosing the right approach.

As was said above, the first method is to consult a doctor or nutritionist who builds plans for menopause belly and menopause women health management in general.

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Try Ashwagandha Or Phosphatidylserine

Next, Id suggest starting with either the traditional Ayurvedic remedy ashwagandha or phosphatidylserine, depending on which symptoms of stress youre experiencing.

Ashwagandha excels at stress reduction and decreases cortisol significantly more than many other supplements.

Its a good choice if you have anxiety, insomnia, or depression caused by stress.

Phosphatidylserine is another proven cortisol reducer.

Its also an excellent brain supplement that improves memory and protects against mental decline, while enhancing physical performance.

A Drop In Estrogen Levels

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Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

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What Do High Cortisol Levels Mean

A high cortisol level can mean several things.

High cortisol may be referred to as Cushing syndrome. This condition results from your body making too much cortisol. .

Some common symptoms of Cushing syndrome include:

  • fatty deposits in the midsection, face, or between the shoulders
  • purple stretch marks

Several things can contribute to the development of high cortisol.

Stress Cortisol And Modern Life

There is no escaping it: we live in a stressed out world. The 24-hour news cycle is relentless. There is bad news of all magnitudes assaulting our brains constantly. This agitation causes our bodies to release cortisol, our major stress hormone.

Cortisol had an important role to play in our evolution. Cortisol is what triggered the flight or fight response when our ancestors encountered a predator. It has kept the human race alive.

The problem is that today we no longer face lions or bears like our ancestors did. Instead our everyday lives are burdened with demands: unreasonable bosses, annoying coworkers, entitled children, and spouses who dont seem to realize that they, too, can contribute to the housework.

Bottom line: We are overtired and overworked.

Unfortunately, this lifestyle stress causes us physical harm. We are literally embodying the stress of our everyday lives. Our bodies continue to pump out more and more cortisol to deal with everyday stress, but we dont need it. We have become adaptedor , rather, maladaptedto living in this high idle, buzzing type of life.

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No Matter What Your Body Looks Like Now You Need To Think About How You Got There Life Is A War

With stress from trying to balance career and family, going through pregnancy and childbirth, unfortunate events such as loss of a loved one, or dealing with other very difficult issues, we are only human and can only do so much and can only handle things the best we can. Stress can cause bad eating habits as a way of dealing with it, leading to weight gain. Remember that you have been through a lot, so thank yourself for pulling through.

Now its time to care for yourself and put you FIRST. You deserve it.

  • Get Hormonal Support

There are natural, healthy, supplements out there that can support your hormone levels, which may help you prevent or get rid of that stubborn menopausal muffin top.

I personally love and recommend BioTrust Ageless Body. Research found that the super nutrients in their formula reduce cortisol levels over 6 times lower. PLUS, it rolled back up to 17 years of degenerative cellular aging, and improved skin and sleep .

  • Get Social Support

Its not easy to eat healthy and exercise when no one else is doing it around you. Call up a friend or convince your partner to join you.

Role Of Cortisol In The Body

CORTISOL – HOW DOES IT AFFECT PERIMENOPAUSE?

Cortisol can:

  • help the body to manage stress
  • convert protein into glucose to boost flagging blood sugar levels
  • work in tandem with the hormone insulin to maintain constant blood sugar levels
  • reduce inflammation
  • contribute to the maintenance of constant blood pressure
  • contribute to the workings of the immune system.

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Workout And Move More

Exercise can help balance cortisol, the stress hormone. Balancing cortisol is important because having too much can cause sleep, memory, and anxiety problems, while too little could put you at risk of depression.

In addition, exercising regularly has been shown to improve insulin sensitivity, which supports healthy hormone levels amongst other benefits such as increased energy, muscle strength, and an improved outlook on life.

If you feel too fatigued for exercise, try yoga or stretching instead until you feel more energetic consider other exercise types when you feel better. Trust that you will get there.

The goal is to exercise most days of the week, including strength training, aerobic and flexibility exercises. These exercise routines can help you slow down age-related muscle loss and keep you in shape and with a healthy weight.

Exercise is one of the best natural ways to balance hormones and enjoy a great quality of life.

Last, move more through the day. Stand up and walk for a minute every hour while working park further from the store play with your young kids or grandkids go a bike ride with your grown kids or partner.

Just be the active person you are meant to be.

Natural Ways To Support Normal Cortisol Levels

There are a number of supplements that can help promote normal cortisol levels, such as magnesium, known as nature’s “relaxation mineral.”* It’s used in over 300 reactions in the human body and supports the responsiveness of the adrenal glands.* Many of us are deficient in magnesium, and it can be a great tool for supporting normal cortisol levels.* Consider the magnesium glycinate form of magnesium, as glycine is a calming amino acid and has high bioavailability and minimal gastrointestinal side effects, which are common with other forms of magnesium.*

It’s important to note that chronic cortisol elevations did not happen overnight, so it’s going to take some time and effort to bring back balance. Part of this process will be communicating to our bodies that everything is okay. Our body thrives on rhythm, so when it knows what’s going to happen, there’s no need to worry or stress. Maintaining a regular bedtime between 10:30 and 11 p.m. allows cortisol to drop to a point where an optimal amount of melatonin is being produced, and this can help ensure high-quality sleep. Getting at least seven and a half to nine hours of sleep per night also helps weight loss efforts and leptin response, which are related to cortisol.

Healing takes time. If your conditions are not improving, work with a knowledgeable health care practitioner to further assess your condition, order appropriate lab work, and devise a plan that takes into account herb, drug, and nutrient interactions.

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