Living In Hormonal Harmony: How To Optimise Cortisol Changes Throughout Your Cycle
As women, we are truly privileged to experience the complex interplay of hormones throughout our menstrual cycle, which can influence our physical and emotional well-being. Among these hormones, cortisol, the stress hormone, plays a crucial role in our body's response to stress and overall health. Recent research has shed light on the dynamic changes in cortisol levels during different phases of the menstrual cycle and how this impacts the rhythm of our daily lives. Understanding these fluctuations and making conscious lifestyle changes can help us maintain hormonal harmony and enhance our overall well-being. In this article, we delve into the findings of this intriguing research and explore lifestyle tips to balance cortisol levels across the menstrual cycle.
The Cortisol-Menstrual Cycle Connection
Studies have shown that cortisol levels vary significantly between the follicular and luteal phases of the menstrual cycle. During the follicular phase, which occurs before ovulation, cortisol levels tend to be naturally higher. Conversely, in the luteal phase, which begins after ovulation, cortisol levels may decrease. This hormonal dance is intricately choreographed in the body by the levels of progesterone and its metabolites, as well as estradiol, which regulates the activity of the hypothalamic-pituitary-adrenal (HPA) axis.
Lifestyle Changes for Hormonal Harmony
Given the natural fluctuations of cortisol throughout the cycle, managing excess stress levels is essential in keeping the body in a state of equilibrium. Sometimes this can be easier said than done - speaking from experience! Here are some lifestyle changes that I’m currently trying to integrate and I hope that they, too, can help you navigate the shifting hormonal landscape across your menstrual cycle:
Prioritise Stress Management: Since stress and cortisol are intertwined, it's crucial to incorporate stress-reducing practices into your daily routine. Consider mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to ease stress and promote relaxation. Sometimes simply acknowledging the stressors in your life can help ease the impact of them on your nervous system.
Balanced Nutrition: Adopt a well-balanced diet that includes whole foods, lean proteins, healthy fats, and a variety of fruits and vegetables. Avoid excessive caffeine and sugary foods, as they can impact cortisol levels.
Regular Exercise: Engaging in regular physical activity can help stabilise cortisol levels and enhance mood. Aim for a mix of cardiovascular exercise, strength training, and activities you enjoy but tailor to the various phases of your cycle. If you’re an avid runner like me, utilise the naturally higher cortisol levels during the first half of your cycle (follicular and ovulatory phases) with a high-intensity run. Shift gears during the luteal phase when cortisol levels are naturally lowered - switch the run for a long walk or even attend a yoga class to really let your body unwind and recalibrate.
Sleep Hygiene: Prioritise quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine - that means closing the laptop an hour before bed! Aim for 7-9 hours of sleep per night to support hormone regulation. I personally find that I need more sleep (8+ hours) during the late-luteal phase (just before my period begins) and can get away with around 7 hours the rest of the cycle.
Mindful Menstrual Cycle Tracking: Keep a menstrual cycle journal in your Notes app to track your symptoms, energy levels, and emotions throughout the month. This can help you identify patterns and better understand how your hormones affect you. Doing so has enabled me to identify patterns in my appetite, motivation and headaches throughout the month.
Strategically Social: Do you find that you naturally want to stay home with a cup of hot herbal tea instead of socialising towards the end of your cycle (post-luteal phase)? Lean into the natural patterns your body favours, and plan social commitments to align with the various stages of your cycle where you feel more energised and have more cortisol powering you through the days.
Herbs and Supplements: Some natural herbs and supplements, such as ashwagandha, rhodiola, and omega-3 fatty acids, have been shown to support cortisol regulation. Consult with a health practitioner before incorporating any supplements into your routine.
Remember, each woman's hormonal journey is unique, so listen to your body and embrace self-compassion throughout the process. Making small, positive changes can have a profound impact on your hormonal health and overall quality of life.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified health care professional before acting on any information presented here.
Further reading:
Hamidovic, A., Karapetyan, K., Serdarevic, F., Choi, S. H., Eisenlohr-Moul, T., & Pinna, G. (2020). Higher Circulating Cortisol in the Follicular vs. Luteal Phase of the Menstrual Cycle: A Meta-Analysis. Frontiers in Endocrinology, 11. https://doi.org/10.3389/fendo.2020.00311
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