Cortisol is a steroid hormone produced by the adrenal glands, often referred to as the body’s “stress hormone” because it is released in response to stress. Dr. Tina Zhang, co-director of the Women’s Wellness & Healthy Aging Program at Johns Hopkins University, explains that cortisol plays a crucial role in managing stress, reducing inflammation, controlling blood pressure, and regulating the sleep-wake cycle.

Cortisol’s Role in Perimenopause

During perimenopause, the decline of estrogen and progesterone can lead to less balanced cortisol levels, causing concern about them getting too high. High cortisol levels can make it harder to fall asleep and stay asleep, promote weight gain, and increase appetite and cravings.

Zhang advises against testing for cortisol, as it fluctuates in response to many things and is hard to interpret. Instead, she recommends focusing on better sleep hygiene, good stress management, regular exercise, and a low-inflammation diet to address symptoms associated with cortisol.

Exercise, despite what some may believe, is not the enemy when it comes to cortisol. While cortisol levels may be high immediately after exercise, consistent exercise over time can help reduce overall cortisol trends, manage weight, improve sleep, and provide stress relief.

Reducing Cortisol Levels

Sleep is a significant factor in reducing cortisol. Limiting caffeine, alcohol, and screen time before bed, and maintaining a consistent sleep schedule can help improve sleep quality. For those who struggle with sleep, talking to a healthcare provider about magnesium, melatonin, or cognitive behavioral therapy may be beneficial.

Zhang also cautions against using supplements that claim to lower cortisol, as they are less regulated than prescription medications and may not understand the hormone’s role.

Original reporting: KTBS 3 (Shreveport) — read the source article.