If you do a quick Google search for “perimenopause and weight loss,” the first thing you’ll notice are paid ads and sponsored posts pushing the latest diet trends, exercise fads, or miracle supplements. Some even promote Ozempic and other injectables. You won’t find any of that here—promise.

We all want a quick fix. Believe me, I’ve been down that road, trying everything from Atkins and South Beach to Keto. The truth is, they work… but only as long as you can stick to them. For someone like me, who loves her bread and fruit, that’s a problem. These diets just aren’t sustainable, and eventually, you end up yo-yo dieting, which does more harm than good.

Why do we gain weight during perimenopause?

Perimenopause and weight loss don’t have to be enemies. The key is finding out why we gain weight in the first place. Ladies, please hear this: it’s not your fault. So, what’s to blame?

With age comes wisdom, and if there’s one thing I’ve learned, it’s this: there are no quick fixes, especially during perimenopause. What worked at 33 doesn’t work at 53. Why? One word—cortisol.

Cortisol is a stress hormone we produce during those fight-or-flight moments. In the Stone Age, it helped us outrun predators. Today, we face emotional stress more than physical threats, but evolution hasn’t quite caught up. Whether you’re stressing about bills or deadlines, your body still thinks you’re running from danger—and it responds the same way.

So, how do I lose perimenopause weight?

The short answer: anything that lowers cortisol. And that’s exactly what we’re diving into next.

The key to managing perimenopause and weight loss is finding effective ways to reduce stress. I will focus on things you can do right now on your own. No gym membership or special supplements or diet program fees required.

Menopause: Mother Nature’s way of saying, ‘You’re welcome, honey, for not having to deal with monthly mood swings and cramps anymore!’

-Anonymous

5 natural ways to lower cortisol

Normally, the brain and adrenal glands work together to regulate cortisol. Once stress passes, the body stops producing cortisol, and the levels return to normal.

However, for those dealing with chronic stress, certain health conditions, or medications, cortisol levels can remain elevated. If this applies to you, here are some ways to help lower cortisol:

1. Reducing Stress: Since stress triggers cortisol production, managing stress is key to lowering cortisol. Strategies include:
   • Prioritizing: Identify avoidable stressors and focus on what truly matters. Consider dropping anything that isn’t a priority to reduce overall stress.
   • Managing Stress: Adopt techniques like mindfulness or self-care practices to handle unavoidable stress more effectively.
   • Mental Health Support: If stress stems from anxiety or other mental health issues, therapy can help by teaching techniques to replace anxious thoughts with more balanced ones.
2. Practicing Relaxation Techniques: Engaging in relaxation exercises can help your body shift out of stress mode and stop producing cortisol. Some techniques to try are:
   • Breathing exercises
   • Guided or walking meditation
   • Yoga or tai chi
   • Visualization
3. Eating a Balanced Diet: Maintaining a well-rounded diet can help regulate cortisol levels. Focus on:
   • Dietary fibers: Vegetables, fruits, beans, seeds, lentils, and whole grains.
   • Omega-3 fatty acids: Sources like fish, flax seeds, chia seeds, and sea vegetables.
   • Fermented foods: Options like yogurt, kefir, kombucha, and apple-cider vinegar.

Studies suggest that a diet rich in carbohydrates may also help lower cortisol.

4. Establishing a Bedtime Routine: A calming routine before bed, such as showering, stretching, journaling, or reading, can improve sleep quality and reduce cortisol levels. Avoiding screens before bed is also beneficial.
5. Exercising: Physical activity supports overall health and mood, but intense exercise can raise cortisol. Low-to-moderate exercise might be better for those with high cortisol, so it’s wise to consult a doctor about the best routine for you.

Check out my recent post: 6 Ways to Go to Sleep Quickly!

Conclusion

Cortisol is a natural response to stress, but when levels remain high, it can take a toll on our health. The good news is there are several ways to help lower cortisol naturally. By managing stress through prioritization, relaxation techniques, and mental health support, eating a balanced diet, getting enough rest, and incorporating joyful activities like hobbies, laughter, and moderate exercise, you can bring those cortisol levels down and feel more balanced. While there’s no one-size-fits-all solution, small, consistent changes can make a big difference in how your body handles stress.