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If you’ve ever felt like you’re running on fumes despite getting a full night’s sleep, or you’ve had bursts of energy that leave you wondering if you’re a superhero, cortisol might be playing tricks on you. As women over 40, our relationship with this stress hormone becomes more complicated, thanks to fluctuating hormones, life’s demands, and the unique challenges of perimenopause.
In this blog, we’ll dive into:
The symptoms of high vs. low cortisol
The underlying causes of these imbalances
How perimenopause impacts cortisol
My cortisol crash, and what I have done to get my energy back
High vs. Low Cortisol: What Are the Symptoms?
High Cortisol Symptoms:
Feeling wired but tired (think: exhausted yet unable to wind down).
Trouble falling or staying asleep.
Increased belly fat despite no changes in diet.
Cravings for salty or sugary foods.
Anxiety or feeling on edge.
Frequent colds or infections (your immune system gets suppressed).
Low Cortisol Symptoms:
Struggling to get out of bed in the morning (hello, snooze button!).
Low energy throughout the day, especially in the afternoon.
Poor stress tolerance; everything feels overwhelming.
Difficulty recovering from workouts or illness.
Brain fog and lack of motivation.
Craving caffeine or sugar just to make it through the day.
What Causes Cortisol to Fluctuate?
Cortisol isn’t bad at all - it’s a vital hormone that helps regulate your energy, blood sugar, and your stress response. But when life throws curveballs (and let’s face it, it always does), your cortisol levels can go haywire. Here’s why:
High Cortisol Causes:
Chronic stress (work, family, finances, pollution or other toxins…you name it)
Over-exercising, under-eating (skipping meals)
Poor sleep habits or irregular schedules
Chronic infections or inflammation
Low Cortisol Causes:
Prolonged stress leading to burnout (your adrenals can only keep up for so long).
Nutritional deficiencies like B vitamins, iron or magnesium.
Underlying conditions like mold toxicity, gut imbalances (e.g., SIFO), or other infections.
Overuse of stimulants like caffeine, alcohol or high sugar which deplete your reserves over time.
Perimenopause and Cortisol:
I’ve talked about this before: during perimenopause, your body’s baseline cortisol levels often rise. Why? When your progesterone levels get low, it basically leaves room for cortisol to rise (progesterone is partly produced in the adrenal glands during productive years until the adrenals will be your single source for progesterone production in menopause and post menopause). Without sufficient progesterone (especially if you’re not using bioidentical hormone replacement therapy, or BHRT), your body feels every stressor more acutely. This can make it harder to manage energy and stress levels, leaving you feel like you are not as resistant to stress anymore than you used to. >>Go back to my previous article on Cortisol in Perimenopause here.
I just Experienced the Cortisol Crash…
December was a whirlwind. Despite still battling mold toxicity, SIFO, chronic chlamydia pneumonia, and a bad cold, I was surprised by how much energy I had. I was powering through workouts, tackling my to-do list, and feeling sharp and productive. It seemed like I had on and off herpes blisters on my lip popping up and I knew my immune system was doing overtime. It didn’t make sense given the stress my body was under, but I wasn’t questioning it - I just ran with it!
Then came the Christmas break, adding on a bit of family stress. The moment we came back to Brussels, everything came crashing down. I finally got my period. Mornings felt impossible. My usual workouts became daunting. The motivation to work? Nonexistent. I was physically and mentally drained, struggling to find my footing. Ugh.
Looking back, I realized what had happened: my cortisol levels in December were elevated (I had actually seen it on my blood work but not paid much attention to it), likely because my body was running on adrenaline to cope with the stress. That “good energy” wasn’t sustainable. When I finally stopped pushing, my cortisol crashed, leaving me in a mini-burnout.
How to Balance Cortisol and Reclaim Your Energy
I’m getting better each day now - here’s what I’ve done to support my adrenal glands:
Adrenal essential oil blend rubbed on my adrenals several times/day (this also really helped me ease the pain I had above my kidneys, where the adrenals are located)
Stress nutrients from Seeking health 3x after lunch
Extra minerals (sea salt, trace mineral drops, fulvic acid)
I didn’t change my diet but am having a snack between breakfast and lunch to accommodate my blood sugar
Still exercising but taking it more easy
Continuing to eradicate SIFO and chlamydia pneumoniae
Continuing to work on mitochondrial health for better cellular uptake, daily detox to empty my bucket (castor oil packs, infrared sauna, skin dry brushing…) and supporting my immune system (sleep & herbal tinctures)
Cortisol is like the Goldilocks of hormones: too much or too little can wreak havoc, but finding that “just right” balance is possible. As women over 40, understanding how stress, hormones, and lifestyle interact is key to navigating this season of life with energy and resilience. And remember, even when you hit a low point, your body is capable of bouncing back with the right support!
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