Cortisol, Cravings & the Case for Saying ‘No’

Why managing stress is essential in perimenopause—and how to finally make time for yourself.

You know that moment when you find yourself tearing through the pantry, craving something crunchy or sweet—even though you just ate?

Or that familiar tightness in your chest as your to-do list grows longer and your patience gets thinner?

If you're in your 40s or 50s and constantly feeling anxious, overwhelmed, or stuck in a cycle of stress and sugar… it's not just emotional. It’s hormonal.

🔄 Cortisol: The Hormone That’s Running the Show

Cortisol is your body's main stress hormone. It’s there to help you survive threats—but when it's constantly elevated, as it often is in perimenopause, it throws your whole system off.

When your sex hormones start to leave the scene in perimenopause, cortisol is left in charge, and boy is she is a task master!!

Here’s what high cortisol does:

• 🧠 Disrupts sleep and increases anxiety

• 💥 Lowers progesterone and DHEA, worsening hormone imbalance

• 🍭 Increases cravings for sugar and salty snacks

• 📉 Lowers thyroid function, slowing metabolism

• 🪫 Depletes energy and leads to that wired but tired feeling

  
  

You’re not lacking willpower—your nervous system is screaming for relief.

😫 Why It Gets Worse in Perimenopause

As estrogen and progesterone start to decline, your body becomes more sensitive to stress. Cortisol stays higher, longer, and the built-in buffers that once helped you recover—like balanced hormones and deep sleep—are less reliable.

So, the things that used to be fine (skipping meals, overbooking your day, saying yes when you mean no) now send your hormones spiraling.

And then come the cravings.

🍪 The Cortisol-Craving Connection

When cortisol rises, your body thinks: We’re in danger—quick, get energy!

You start craving:

• Sugar (to boost dopamine and serotonin)

• Crunchy, salty snacks (for instant sensory relief)

• Carbs (to make more tryptophan → serotonin → calm)

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This is a biological response—not a failure on your part.

❌ The Case for Saying “No”

Saying “no” is more than a boundary—it’s a blood sugar-balancing, hormone-supporting, nervous-system-soothing act of self-care.

When you stop overcommitting and start protecting your energy:

• Cortisol drops

• Sleep improves

• Cravings decrease

• Your body starts to heal

🌿 Simple Daily Practices to Calm Cortisol

These aren't luxuries. They are essentials in midlife.

✅ Daily stress relief (just 10–15 minutes can shift your state):

• Walk outside (especially after meals)

• Deep breathing (box breath or 4-7-8)

• Journaling or intention-setting

• Insight Timer meditation (Sarah Blondin is a fave!)

• Legs up the wall before bed

• Gentle yoga, Tai Chi, or stretching

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✅ Nutrition to stabilize your mood and energy:

• Eat protein and fat at every meal

• Don’t skip meals (crashes = cortisol spikes)

• Magnesium-rich foods: dark chocolate, pumpkin seeds, spinach

• Support blood sugar with fiber and post-meal walks

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✅ Adaptogens (ask your doc first):

• Ashwagandha: Calms anxiety, lowers cortisol

• Holy basil (Tulsi tea): Balances blood sugar and stress

• Rhodiola: Boosts mood and stamina if you’re exhausted

💗 Give Yourself Permission to Slow Down

You are not meant to do it all, all the time. Especially not now.

This is your invitation to release perfection, busyness, and guilt—and replace them with space, nourishment, and presence.

💬 Want More Tools to Calm the Hormone Storm?

Join my 3-part monthly Hormones & Perimenopause Workshop Series to learn how to reduce stress, support your nervous system, and feel like yourself again—from the inside out.

🕖 Live 3 consecutive Wednesdays @ 7PM—begins 9 July.

📩 Sign up here or email me at InspirebyJill@gmail.com to reserve your spot!

🌿 Your body isn’t broken—it’s asking you to listen.