Chronic stress can affect everything from sleep and mood to belly fat and energy levels. Experts explain how strength training, walking, yoga and better recovery can help support healthy cortisol levels
Cortisol, produced by the adrenal glands, is commonly referred to as the “stress hormone.” However, as well as its response to our emotional stressors, it also regulates the body’s metabolic rate, maintains blood pressure and controls inflammation among other things.
Good lifestyle choices and following healthy habits have been shown to be the best ways to support a balanced level of cortisol, with regular exercise being up there as the main benefit.
Numerous scientific studies have proven that a regular practice of mindful movement – such as yoga and meditation – can reduce cortisol spikes and lower overall stress hormone levels. However, experts explain any type of exercise can help.
According to sports medicine specialist Dr. Mariam Zakhary, Clinical advisor of IKON Recovery Centers, combining two to three sessions per week of progressive resistance training (e.g. weightlifting), moderate intensity aerobic exercise (e.g., walking), and/or flexibility/balance training (e.g., yoga) has been shown to improve the body’s capacity to recover from stressful events.
“Intense exercise increases cortisol levels temporarily, which is a normal physiological response, but repeated exposure to this type of training over time will help your body recover better from future stressors,” she explained.
“Supporting sleep, providing enough time for rest/recovery after working out, consuming adequate amounts of protein, and avoiding over-training are all as crucial to cortisol levels as the specific types and amounts of exercise completed. Maintaining muscle strength/function is also one of the most evidenced-based methods to promote healthy aging for postmenopausal women, regardless of what their level of cortisol may be.”
Dealing with the menopause
On the topic of menopause, for women going through this stage of life, the transition can cause stressors that indirectly increase cortisol levels.
“As estrogen drops many women may start to experience symptoms such as hot flashes, irritability, depression, weight gain, or vaginal dryness. When these symptoms are coupled with the stressors of everyday life such as work, family, and other health related concerns it can result in an increase in cortisol,” explained physician Sergio Guiteau.
“The best way to manage these symptoms and keep cortisol in balance is to become hyper-focused about self-care. Women should be aware of how their bodies are changing after the age of 50 and start to implement lifestyle changes that can help minimize stress and promote cortisol regulation.
“When it comes to the symptoms of menopause, don’t be afraid to ask your doctor about supplements or hormone replacement options that can help reduce your post-menopausal symptoms.”
For many of her patients, Dr Sergiog often recommends a healthy mix of resistance training and cardiovascular fitness.
“While it’s important to lift weights to help stimulate bone health, cardiovascular exercises such as running, walking, cycling, or Zumba can also go a long way towards helping to regulate cortisol levels in postmenopausal women.
“Lastly I can’t emphasize the importance of self care or as I like to call it “self aware care”. I’m referring to activities that help you focus on your personal and mental wellbeing such as meditation, massage, tai chi, prayer, or whatever activity you find that is both relaxing, enjoyable, and introspective.
“Menopause and the subsequent symptoms and affect on cortisol levels can be difficult for many women. Taking the time and effort to focus on your personal health and mental wellbeing is key to managing this transition.”
Habits to help hormonal wellbeing
In total agreement is physician Dr. Robert Thompson, of https://carepointboston.com/ who advises his patients to create habits to help promote overall hormonal and metabolic wellbeing.
“Many forms of regular physical activity including brisk walking, strength/resistance training, and mind/body exercises (such as yoga or Tai Chi) can enhance sleep, preserve bone/muscle mass, and reduce perceived stress,” he explained.
“Managing menopausal symptoms and sleep disorders, consuming a well-balanced diet, and appropriately addressing anxiety/depression can all positively impact a woman’s quality of life as she completes the menopausal transition and beyond.”
One of the side effects of having elevated cortisol is increased abdominal fat accumulation, changes in blood sugar regulation, insulin resistance, sleep disruption, mood changes, and increased food cravings. Visceral fat around the abdomen appears to be particularly responsive to cortisol, which may help explain why many women notice increased weight around the waist during midlife.
According to menopause expert Dr. Anna Cabeca, one of the most effective ways to support healthy cortisol levels is by addressing the underlying sources of chronic stress.
“Prioritising consistent sleep, eating a nutrient-dense diet, maintaining stable blood sugar, spending time outdoors, practising mindfulness, and nurturing meaningful social connections all support a healthier stress response.
“I recommend an anti-inflammatory, whole-food approach to nutrition, such as my Keto-Green lifestyle, which emphasizes vegetables, healthy fats, quality protein, and minimizing highly processed foods and excess sugar. Some women also benefit from time-restricted eating or intermittent fasting, although this should be individualized and may not be appropriate for everyone.
“Activities that stimulate relaxation, such as meditation, deep breathing, singing, spending time with pets, or connecting with loved ones, may increase oxytocin, which helps promote calm and may help counterbalance the effects of chronic stress.”
What’s the best exercise?
As for the best exercise to do, Dr Cabeca points to walking being one of the most effective and accessible forms of fitness for women over 50.
“Regular brisk walking supports cardiovascular health, improves mood, promotes better sleep, helps regulate blood sugar, and may help reduce abdominal fat when combined with healthy lifestyle habits. Aim for at least 150 minutes of moderate-intensity physical activity each week, as recommended by current exercise guidelines.
“Yoga and tai chi are also excellent choices because they combine movement with breathwork and mindfulness, helping reduce perceived stress while improving balance, flexibility, and overall well-being.
“Higher-intensity exercise, including interval training and strength training, can absolutely be beneficial for women over 50. The key is recovery. If you’re already under significant stress or sleeping poorly, avoid doing intense workouts every day. Balance challenging exercise with restorative movement so that exercise becomes a tool for resilience rather than another source of stress.”
It may not be so easy to get enough sleep, but the amount of shut eye you get can really balance cortisol. In fact, James Chao, Co-Founder & Chief Medical Officer of VedaNu Wellness insists “sleep is more powerful than any supplement you can buy.
“Getting seven to nine hours per night and waking up around the same time every day grounds your cortisol rhythm at its healthiest point. Caffeine has a half life of about five hours so that afternoon pick-me-up is still stimulating your adrenal glands when you want them to wind down. “Finally, try breathing slowly at about six breaths per minute for ten minutes as this helps lower cortisol levels in your blood.”
