Nutrition Tip - Menopause

Keeping Stress Hormones in check during and after Menopause

Cortisol, often called the "stress hormone," is a natural part of our body's response to stress. However, during and after menopause, cortisol levels can become imbalanced, leading to a range of health issues that can affect our cycling performance, recovery and health.

Why should we care?

Elevated cortisol can disrupt sleep, reduce muscle recovery, cause weight gain, especially around the abdomen, and even lead to bone density loss. For us mature female cyclists, this makes managing cortisol crucial for staying fit, strong, and resilient on our rides.

How to lower Cortisol based on science:

High Intensity Training:

High intensity training helps counteract cortisol, but some is good, more is not better! Be careful not to overtrain, as too much can actually increase cortisol levels.

Mindful Breathing and Relaxation Techniques:
Practices like deep breathing, meditation, and yoga can significantly reduce cortisol. Even just a few minutes of mindfulness each day can make a difference.

Balanced Diet:

Consuming a diet rich in whole foods, particularly those high in omega-3 fatty acids (like salmon and flaxseeds), can help regulate cortisol. Avoid excessive caffeine and sugar, which can spike cortisol levels.

Prioritise Sleep:

Aim for 7-9 hours of quality sleep:
Poor sleep is directly linked to higher cortisol levels, so creating a relaxing bedtime routine can be beneficial.

Stay Connected:

Social support and spending time with loved ones can naturally lower cortisol. Our cycling community is a great place to start!

By managing cortisol levels, we can continue to enjoy our rides and live life to the fullest during and after menopause.