Cortisol, often referred to as the “stress hormone,” plays a vital role in your body’s response to stress. However, chronic high cortisol levels can take a toll on your brain health, especially for women over 40.
A groundbreaking 2018 study published in Neurology found that higher cortisol levels in women were linked to worse cognitive performance and physical changes in the brain, similar to those seen in Alzheimer’s disease and dementia. The effects were particularly pronounced in tasks requiring memory, organization, visual perception, and attention.
Let’s explore how high cortisol impacts your body and brain—and what you can do to keep it in check.
Cortisol’s Effects on the Brain and Body
Key Findings From the Study:
- Women with higher cortisol levels performed poorly on tasks related to executive function, attention, and working memory—skills essential for problem-solving and decision-making.
- High cortisol levels were linked to lower brain volume in women, although this wasn’t observed in men.
Symptoms of High Cortisol:
Chronic elevated cortisol levels can lead to a wide range of physical and mental symptoms, including:
- Weight gain, especially around the midsection.
- Fatigue and persistent brain fog.
- Mood swings, anxiety, or irritability.
- Insomnia and poor sleep quality.
- Low sex drive.
- Digestive issues and frequent colds.
- Cravings for unhealthy foods.
Why Women Over 40 Are More Affected
As women age, cortisol levels naturally rise, and hormonal imbalances during menopause can amplify cortisol production. This imbalance can also reduce the body’s response to progesterone, increasing the risk of adrenal fatigue and its associated symptoms.
How to Balance Cortisol Levels Naturally
The good news is there are practical steps you can take to reduce cortisol and support your brain health.
1. Lifestyle Changes
- Regular Exercise: Engage in moderate activities like yoga, walking, or swimming to lower cortisol without overexerting yourself.
- Healthy Diet: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and refined sugar, which can spike cortisol.
- Adequate Sleep: Aim for 7-9 hours of quality sleep nightly. A consistent bedtime routine can help regulate cortisol rhythms.
2. Stress Management
- Mindfulness & Meditation: Practices like meditation or yoga can significantly lower cortisol levels.
- Deep Breathing Exercises: Techniques like diaphragmatic breathing and progressive muscle relaxation can reduce stress on the spot.
- Leisure Activities: Dedicate time to hobbies or activities you enjoy to offset daily stressors.
3. Natural Supplements
- Adaptogens: Herbs like ashwagandha, rhodiola, and ginseng can help balance cortisol and support your adrenal glands.
- Vitamin C and B Complex: These vitamins are crucial for adrenal health and managing stress.
4. Professional Guidance
- Hormone Testing: Speak with your healthcare provider about testing your cortisol and hormone levels to understand your unique needs.
- Tailored Care Plan: Work with a medical professional or naturopath to create a plan that supports your health goals.
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