Menopause Metabolism and the Secrets of Cortisol and Glucose for a Smoother Transition
- Brainz Magazine
- Apr 2
- 9 min read
Chanelle DeGraff, MS, CNS, is a Clinical Nutrition Specialist and Captivating Nutrition & Wellness founder. She specializes in gut health, autoimmune conditions, and women's wellness and empowers her clients with personalized nutrition strategies. Her approach combines academic knowledge with real-life experience as a mother of seven.
Menopause is an important time in a woman's life, marked by major hormonal changes that can affect her health. During menopause, cortisol, often called the "stress hormone," can become unbalanced, and the body's ability to manage glucose or blood sugar may also decline. These changes can lead to common symptoms like weight gain, trouble sleeping, and mood swings.
Recent studies show that changing one’s diet can help ease these symptoms by balancing stress hormones and blood sugar levels. This article looks at how cortisol and glucose interact during menopause and offers clear nutrition tips to help restore balance. Strategies may include eating foods with a low glycemic index, practicing stress management techniques, and keeping a regular eating schedule to maintain stable blood sugar levels.
Hormonal shifts and metabolic disruption in menopause
Estrogen’s role in insulin sensitivity
Estrogen is important for helping the body use insulin effectively, which keeps blood sugar levels stable. It works by allowing muscle and fat cells to take in glucose. Before menopause, women's levels of estradiol, a type of estrogen, usually range from 30 to 400 picograms per milliliter (pg/mL). This range supports good glucose metabolism.
After menopause, estrogen levels drop to less than 30 pg/mL. This sudden drop reduces the activity of insulin receptors, making it harder for the body to respond to insulin. As a result, many women experience insulin resistance, where their cells do not respond well to insulin.
This decline in estrogen is a major reason why about 65% of menopausal women develop prediabetes or type 2 diabetes within five years after their last menstrual period. It is crucial for women to monitor their blood sugar levels and maintain a healthy lifestyle during and after menopause to lower their risk of these health issues.
Progesterone’s impact on cortisol
Progesterone helps balance the effects of cortisol, a hormone related to stress, by binding to GABA receptors in the brain. This action promotes calmness. In women before menopause, progesterone levels usually range from 1.5 to 150 ng/mL. These levels help manage stress responses effectively. After menopause, however, progesterone levels drop significantly, often falling below 0.5 ng/mL. This drop allows cortisol to act without opposition, which can increase stress levels.
High cortisol levels can lead to gluconeogenesis, a process that creates more glucose in the liver. As a result, fasting glucose levels can rise by 12% to 18% in menopausal women. This increase in blood sugar can pose health risks, including a higher chance of insulin resistance and type 2 diabetes. Understanding these hormonal changes is important for managing stress and maintaining health during and after menopause.
Cortisol’s dual role in menopausal symptoms
The stress-fat storage cycle
Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, which raises cortisol levels. During menopause, high cortisol levels can cause two main issues:
Increase in visceral fat storage: High cortisol boosts an enzyme called lipoprotein lipase in fat cells. This causes the body to store more fat in the abdomen. A 2024 study found that menopausal women with high cortisol had 3.2 times more visceral fat than those with normal levels.
Disruption of sleep: Cortisol can disturb sleep by reducing REM (Rapid Eye Movement) sleep. REM sleep is important for memory and emotional health. Less REM sleep leads to lower growth hormone release, which is essential for repairing the body. Women with high cortisol levels at night report experiencing 47% more hot flashes. This shows how stress and hormonal changes can impact comfort during menopause.
Cortisol-induced insulin resistance
Cortisol, a hormone released during stress, can have harmful effects on the body when levels stay high for a long time.
First, it lowers the amount of GLUT4 transporters on muscle cells. This makes it harder for muscles to take in glucose from the blood, which can lead to higher blood sugar levels.
Second, cortisol increases glucose production in the liver by activating an enzyme called PEPCK. This means the liver releases more glucose into the blood, which can worsen insulin resistance.
Finally, high cortisol levels trigger inflammation in the body. This happens through a process called NF-κB signaling, which can damage insulin receptors in cells. When insulin receptors are damaged, the body struggles to control blood sugar levels effectively.
Overall, these effects of prolonged cortisol exposure can seriously affect a person's metabolic health.
Glucose dysregulation and symptom exacerbation
The blood sugar rollercoaster
Menopausal glucose instability can show up in two main ways:
Reactive hypoglycemia: When estrogen levels drop during menopause, the body struggles to respond to low blood sugar. This can cause blood sugar to fall below 70 mg/dL after eating. About 38% of women in menopause experience this issue, which can lead to tiredness, irritability, and dizziness after meals.
Dawn phenomenon: The Dawn Phenomenon happens when cortisol, a hormone, increases in the early morning, usually between 4:00 AM and 6:00 AM. This rise in cortisol can raise fasting blood sugar levels to between 110 and 125 mg/dL. Many women may feel extra tired and sluggish in the morning because of this, adding to the difficulties of menopause.
Glycemic variability and hot flashes
Rapid changes in blood sugar levels can activate nerves that lead to hot flashes. Continuous glucose monitoring shows that 68% of hot flashes happen within 30 minutes of a glucose change of more than 30 mg/dL. This link suggests that keeping blood sugar levels stable may help reduce these symptoms.
Dietary strategies to modulate cortisol and glucose
Cortisol-reducing foods
Magnesium-rich options:
Leafy greens: One cup of cooked spinach offers 157 mg of magnesium, a key mineral for managing stress. Magnesium helps lower the amount of corticotropin-releasing hormone (CRH) your body produces. Eating spinach can support relaxation and well-being.
Pumpkin seeds: A quarter cup of pumpkin seeds gives you 190 mg of magnesium. These tasty seeds add crunch to meals and are rich in healthy fats and zinc, which are good for your heart and immune system. Eating this amount of magnesium can lower ACTH levels by 18% in stressed women, making pumpkin seeds helpful for reducing stress.
Omega-3 fatty acids:
Wild salmon: A 3-ounce portion of wild salmon contains 1.5 grams of EPA and DHA, two types of omega-3 fatty acids. Eating wild salmon can lower cortisol levels, which are hormones linked to stress, by 19% in just six weeks.
Chia seeds: Consuming 2 tablespoons of chia seeds gives you 5 grams of ALA, another type of omega-3 fatty acid. Chia seeds can help reduce inflammation in the body. Research shows that they can lower levels of IL-6, a marker of inflammation, by 22%.
Adaptogenic herbs:
Ashwagandha is a herb that helps reduce stress. Taking 300 mg of ashwagandha twice a day can lower cortisol levels by 27%. It can also improve sleep, helping people fall asleep 45% faster.
Rhodiola is another herb that helps manage stress. A daily dose of 200 mg can increase stress resilience. In one study, it reduced perceived menopausal stress by 39%.
Glucose-stabilizing foods
Low-glycemic carbohydrates
Steel-cut oats are a good source of beta-glucan fiber. This fiber helps slow down how quickly food leaves your stomach, which can reduce spikes in blood sugar after meals. A 40-gram serving of steel-cut oats lowers blood sugar response by 32% compared to refined oats.
Lentils are another healthy option. A half cup of cooked lentils contains resistant starch, which can lower insulin response by 28%. Including lentils in your meals can help manage your blood sugar while providing important nutrients.
Insulin-sensitizing spices
Cinnamon: Adding 1 teaspoon of cinnamon to your daily diet can improve insulin sensitivity by 29%. Cinnamon helps activate pathways that regulate energy and insulin.
Turmeric: Curcumin, the main ingredient in turmeric, helps move glucose transporter type 4 (GLUT4) to the surface of cells. This process allows cells to take in more glucose. Over 12 weeks, taking curcumin regularly can lower fasting blood glucose levels by 11%, which helps control blood sugar better.
Meal timing and composition strategies
The 3-3-2 plate method
Include 3 ounces of protein in your meals to support muscle health and lower the risk of sarcopenia by 41%. Good choices are grass-fed beef, tempeh, or salmon, which all provide essential nutrients.
Eat 3 cups of non-starchy vegetables, such as broccoli, kale, and mushrooms. These veggies are low in calories and high in fiber. They also contain chromium, which helps your body manage insulin and blood sugar levels.
Add 2 tablespoons of healthy fats to your diet. Avocado and olive oil are great choices. These fats help slow down how quickly carbohydrates are absorbed, which can help prevent spikes in blood sugar.
Circadian-aligned eating
Eat most carbs early: Plan to eat 70% of your daily carbohydrates before 3 PM. This helps your body take advantage of the natural drop in cortisol levels. By doing this, you can lower your evening glucose levels by 18%, which helps prevent blood sugar spikes.
Try overnight fasting: Consider fasting for 12 to 14 hours each night. This can improve your insulin sensitivity by 23%. It may also help reduce the number of hot flashes you experience. Fasting gives your body a break from food, which supports better metabolism and hormonal balance.
Stress Management Techniques
Breathwork Protocols
The 4-7-8 Breathing Technique helps reduce stress. To use this method, breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and then breathe out through your mouth for 8 seconds. Studies show that doing this for 10 minutes can lower the stress hormone cortisol by 31%.
Resonant Frequency Breathing involves breathing 6 times per minute for 15 minutes each day. This practice can cut stress linked to heart rate variability by 44%. Doing these breathing exercises can help calm your mind and improve your emotional health.
Sleep optimization
Magnesium glycinate: Taking 400 mg of magnesium glycinate before bedtime can help you sleep better by increasing your REM sleep by 22 minutes and reducing the number of times you wake up at night.
Temperature cooling: Keeping your bedroom temperature between 60°F and 67°F can make a big difference. This range can reduce wake-ups caused by hot flashes by 33%, helping you sleep more soundly through the night
Sample 3-day meal plan
Day 1
Breakfast: A fluffy spinach and mushroom omelet, prepared with organic eggs and folded with sautéed fresh spinach and earthy mushrooms, served alongside half of a creamy avocado.
Lunch: A perfectly grilled salmon fillet, rich in omega-3 fatty acids, placed on a bed of gently massaged kale, dressed with a zesty lemon-tahini vinaigrette that enhances the flavors.
Dinner: Hearty turkey chili made with lean ground turkey, black beans, and a medley of spices, served over a base of cauliflower rice for a flavorful and nutritious dinner experience.
Day 2
Breakfast: A delicious chia pudding, made by soaking chia seeds overnight in almond milk, topped with plump blueberries bursting with flavor and crunchy walnuts for added texture. Lunch: A vibrant sardine salad featuring canned sardines on a bed of assorted mixed greens drizzled with high-quality extra virgin olive oil for a healthy dose of fats and flavor.
Dinner: A savory grass-fed beef stir-fry features tender strips of beef stir-fried with crisp broccoli and earthy shiitake mushrooms, creating a colorful and nutritious dish.
Day 3
Breakfast: A refreshing kefir smoothie blended with creamy kefir, collagen for an extra protein boost, and fragrant cinnamon, resulting in a nutritious and satisfying morning drink.
Lunch: A comforting lentil soup simmered with aromatic turmeric and rich coconut milk offers a warm and nourishing meal.
Dinner: Succulent roasted chicken thighs, seasoned to perfection, served alongside caramelized Brussels sprouts and fluffy quinoa, creating a wholesome and delightful dinner plate.
Menopause significantly heightens the influence of the cortisol-glucose axis, which can lead to various metabolic health challenges for women. However, a well-planned nutritional strategy can serve as a strong protective measure against these issues.
To help stabilize blood sugar levels and reduce excess cortisol production, women should focus on incorporating a variety of magnesium-rich leafy greens, such as spinach and kale, into their diets. These greens not only provide essential nutrients but also support overall metabolic function. Additionally, including omega-3 fatty acids from sources like fatty fish, walnuts, and flaxseeds is crucial for reducing inflammation and promoting better hormonal balance during this transitional period. Opting for low-glycemic carbohydrates, such as quinoa, sweet potatoes, and legumes, can further help in managing glucose fluctuations without causing rapid spikes in insulin levels.
It is also vital to align eating patterns with the body’s natural circadian rhythms. This means consuming the majority of daily calories when the body is most active, typically earlier in the day, to support energy metabolism and enhance overall well-being.
Moreover, integrating stress-reduction practices such as mindfulness meditation, yoga, or regular physical activity can amplify the benefits of these dietary changes. This combined approach fosters a holistic method for alleviating menopausal symptoms and promoting long-term health.
Read more from Chanelle DeGraff
Chanelle DeGraff, Clinical Nutrition Specialist
Chanelle DeGraff, MS, CNS, is a Clinical Nutrition Specialist and Captivating Nutrition & Wellness founder. She holds a Master's degree in Clinical Nutrition and is certified as a Nutrition Specialist, bringing a wealth of knowledge to her practice. Chanelle specializes in gut health, autoimmune conditions, and women's wellness, and she empowers clients through personalized nutrition strategies. As a mother of seven, she understands the challenges of balancing nutrition with real-life demands. Chanelle's approach focuses on intuitive eating and whole foods, encouraging clients to abandon calorie counting and adopt a natural approach to nourishment.
