Menopause is a season transition — often accompanied by physical changes, emotional shifts, and unexpected stress. If your life feels too full to breathe and your nervous system is always “on,” you may be facing chronically high cortisol levels. High cortisol can be managed through lifestyle,nutrition, and most of all relying on your creator.
But ladies, while you may not be able to change your circumstances, you can gently support your body, mind, and spirit. Here’s how..
🌿 What Is Cortisol and Why Does It Matter?
Cortisol is the hormone your body releases when you’re stressed. In healthy doses, it helps you wake up, respond to challenges, and heal. But too much — especially over time — can leave you feeling:
- Wired but exhausted
- Anxious or emotionally flat
- Sleepless or foggy-headed
- Bloated or gaining weight (especially belly fat)
🙏 1. Start Your Day With Bible Reading and Prayer
Try this prayer
Inhale — “Lord, I receive Your shalom.”
Exhale — “I release this burden to You.”
📖 Scripture: “Be still and know that I am God.” – Psalm 46:10
- Read a Psalm every day
- Write out some scriptures on sticky notes or note cards to meditate on
- Color while praying to keep focus
- Journal your thoughts
💤 2. Prioritize Rest (Even if You Can’t Sleep Well)
If deep rest is scarce, embrace naps:
- Afternoon quiet time (15–20 min)
- Magnesium-rich baths or teas
- Herbal support (with a practitioner’s guidance)
- Daily circadian rhythm reset with early morning light
- Limit blue light after sundown
🥦 3. Nourish to Support Your Hormones
Try meals that balance blood sugar:
- Eat regular meals with protein, healthy fats, and fiber
- Avoid skipping meals or excessive fasting
- Support progesterone with B complex, vitaminC, Omega-3, zinc, magnesium, DIM or calcium D-glucarate
- Support you liver detox with cruciferous vegetables, dandelion tea, lemon water
- Optimize gut microbiome with probiotics, fermented foods, fiber
- Cut back on sugar and caffeine
- Ashwagandha: modulates cortisol, supports thyroid
- Red Raspberry or Red Clover tea
🧘♀️ 4. Gentle Movement Over Intensity
Instead of high-intensity workouts, try:
- Walking in nature or strolling if you use a wheelchair
- Stretching, Gentle movement
- Dancing in your kitchen, Hebraic dance
💛 5. Practice Holy Stillness
Even 5 minutes with God can reset your day.
📖 Scripture:”Be still and know that I am YHVH!” Psalm 46:10
“Cast your cares upon Him, because He cares for you” 1 Peter 5:7
“He leads me beside still waters. He restores my soul.” – Psalm 23:2-3
💬 6. Speak Life Over Your Body and Mind. Remember He said it is good.
Words matter. Speak to your body gently:
- “I am not broken. I am healing.”
- “God is with me, even here.”
🙌 Final Encouragement
High cortisol doesn’t mean you’re failing. It means your body is trying to keep up. May you find gentle rhythms, soul-nourishing rest, and shalom in the middle of your very real life.