Perimenopause – this phase of hormonal change occurs when the ovaries start to produce less hormones resulting in changes to your menstrual cycle. Women often overexercise to their detriment in this phase as they notice weight gain around the middle appear.

At The Lucy Rose Clinic, we teach our patients how to incorporate exercise correctly based on their adrenal hormone status. This is identified from cortisol level testing, which is done with saliva tests done at 3 specific times of the day.

The most common cortisol picture we see in perimenopause is cortisol dominance. If the body already has high cortisol, doing cardio styles of exercise will only further increase the cortisol. This drives sugar mobilisation into the blood stream, insulin resistance, and belly fat accumulation. If done with carb restriction, often muscle wastage occurs, and the belly doesn’t shift – the most frustrating and complained about phenomena in perimenopause.

In this case, strength training, yoga, and walking can be the best exercise to help keep cortisol level in better balance.

Signs that you have high cortisol levels:

• Persistent Fatigue: High cortisol levels can lead to disrupted sleep patterns, making it difficult to get quality rest. This can result in persistent fatigue and a feeling of exhaustion even after sleeping.
• Weight Gain: Cortisol can influence metabolism and appetite regulation. Elevated cortisol levels might lead to increased cravings for high-calorie foods, especially those high in sugar and carbohydrates, which can contribute to weight gain, particularly around the abdomen.
• Anxiety and Irritability: Cortisol is linked to the body’s stress response. High levels of cortisol can lead to heightened anxiety, nervousness, and irritability.
• Difficulty Concentrating: Chronic stress and high cortisol levels can affect cognitive function, leading to difficulty concentrating, memory issues, and mental fog.
• Sleep Disturbances: While stress can initially cause difficulties falling asleep, chronic stress and high cortisol levels might eventually lead to sleep disturbances, including waking up during the night and struggling to fall back asleep.
• Digestive Problems: Elevated cortisol can impact digestion, leading to issues like stomach-aches, indigestion, and irritable bowel syndrome (IBS).
• Weakened Immune System: Prolonged high cortisol levels can suppress the immune system, making you more susceptible to infections and illnesses.
• Blood Pressure Fluctuations: Cortisol can influence blood pressure regulation. High cortisol levels might lead to elevated blood pressure, which can increase the risk of cardiovascular issues.
• Muscle Tension: Stress and cortisol can cause muscle tension and contribute to conditions like tension headaches, migraines, and overall muscle soreness.
• Changes in Skin: High cortisol levels can lead to skin issues such as acne, eczema, and hives.
• Low Libido: Chronic stress and high cortisol levels might lead to a decrease in libido and sexual desire.
• Low Thyroid hormone conversion: High cortisol impacts thyroid hormone conversion, resulting in symptoms of fatigue, weight gain, brain fog, and more – even though your tests will come back in range.

Our programs include detailed information and guidance on exercise and movement in line with your current hormonal blueprint. This is assessed with testing first using sensitive functional pathology. The results are then discussed with you with a registered naturopath trained in holistic thyroid and hormonal correction. Then an individualised plan is crafted to get you back into health and balance.

Would you like to speak with one of the team about a truly holistic approach to hormonal balance and better health? Then feel welcome to book a free appointment here – https://thelucyroseclinic.com.au/book-a-free-consultation/

I am a patient of The Lucy Rose Clinic and they have helped me with several symptoms that were not resolving with straight MHT, which is why I am so grateful to have them collaborate with me on this important topic, and to raise awareness about the Meno change. You can see the professionals I have engaged with on my journey at the Positively Charged reference page here.