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    Why Am I Gaining Weight During Perimenopause?

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    There are some symptoms of perimenopause we’re all familiar with – the hot flushes, irregular periods, the mood changes – and some we’re less familiar with. And if you’ve noticed you’ve gained some weight or your body fat has increased despite your workout routine and exercise remaining unchanged, it may be down to this ahem period and not your efforts. Perimenopause and weight gain are a pretty common combination. Below is everything you need to know about why it’s happening and what you can do about it.What Is Perimenopause?Simply put, perimenopause is the transitional stage leading up to menopause. It means “around menopause”. There’s no set age for when perimenopause begins. It typically begins in your 40s, but many women begin to experience symptoms before that, sometimes as early as their mid-to-early thirties. What Happens During Perimenopause? During perimenopause, your ovaries gradually produce less oestrogen – the main female hormone. As oestrogen decreases, it throws off the balance with another hormone produced by your ovaries; progesterone. During perimenopause, your hormone levels can be unpredictable, rising and falling unevenly.Due to changing and fluctuating your hormones, your menstrual cycle may become irregular, with changes to the length of your cycle, your flow and the time between periods. You may also begin to experience various symptoms.READ MORE: Your Perimenopausal Weekly Workout PlanSymptoms Of PerimenopauseSome common symptoms people may experience during perimenopause include:Irregular periods

    Hot flushes

    Low libido

    Night sweats

    Vaginal dryness

    Changes to mood like depression, anxiety, irritability or mood swings

    Sleeping problems

    Fatigue

    Changes to skin and hair (thinning hair or dry skin)

    Weight gain or difficulty losing weightWhen Does Menopause Begin?After 12 consecutive months without a period you will have officially reached menopause. The post-menopausal phase begins after that.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Why Am I Gaining Weight During Perimenopause?Yes, those internal changes happening in your body might be manifesting physically. According to a 2021 study, women in late perimenopause had 10% less muscle mass than those in early perimenopause. And research also shows that the rate of fat gain could double in the two years leading up to your final menstrual period.According to the British Menopause Society, at least 50% of women are affected by weight gain during perimenopause and menopause, making it one of the most common side effects. The British Menopause Society also reported that evidence from the SWAN (Study of Women’s Health Across the Nation) study and The Healthy Women’s study suggests that women gain approximately 1.5kg per year during perimenopause. This results in an average weight gain of 10kg by the time menopause is reached.The decrease in oestrogen that happens during perimenopause could be partly to blame. Less oestrogen can cause an increase in body fat.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyOestrogen and InsulinOestrogen plays a role in optimising insulin, which moves glucose out of your bloodstream and regulates blood sugar levels. Because during perimenopause you start to have less oestrogen, you’ll have excess insulin. That means the cells in your pancreas that regulate how much insulin is synthesised and secreted will start to resist the insulin that is typically used for energy. This insulin resistance is what could cause weight gain.Oestrogen and EatingOne type of oestrogen called estradiol decreases at menopause; a hormone that helps regulate your metabolism and body weight. 2019 research also found that oestrogen helps to control hunger signals which would prevent excessive consumption of calories. However, with the decreasing levels of oestrogen during perimenopause, your ability to recognise hunger may lead to overeating and therefore weight gain.Why Am I Gaining Weight Around My Belly?Due to the hormonal changes happening during perimenopause, fat distribution in the body changes, too. This has been happening throughout your whole life, with the fat distribution of boys and girls being similar up until puberty. Then, as adolescents, girls start to have higher body fat percentages with oestrogen causing fat distribution in the breasts, buttocks and thighs (boys who have higher muscle‐to‐fat ratios due to higher testosterone levels).During a woman’s reproductive years, additional fat deposition can be found in the pelvis, buttocks, thighs and breasts. And then comes perimenopause, where most of the fat accumulates around your midsection, abdomen and upper body. This is known as visceral fat. As oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight, says The British Menopause Society. Visceral fat is concerning as it leads to serious health issues such as diabetes, heart disease and strokes. So the aim is to always focus on trying to decrease the visceral fat you have.At the same time, you’re ageing and ageing typically leads to less physical activity. The less lean muscle mass you have (which occurs naturally as you age, too), the slower your metabolic rate (which means your body burns less calories).That’s where exercise comes in. Tailoring your exercise routine to this perimenopausal period will help get you the results you want. Luckily, we’ve consulted a personal trainer to do the heavy lifting for you, so all that’s left is, well, some heavy lifting. Below, you’ll find a perimenopause workout plan (with a schedule you can download) as well as exercises to incorporate into your workout routine.What To Do Next? More

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      5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It

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      It’s official: ‘cortisol belly’ is the new ‘cortisol face’. The phrase – used to describe water and fat that accumulates around the mid-section from stress – has gone viral on TikTok, but experts warn that, like its trending counterpart, there’s much more to it than is shared online.Scroll the app and you’ll find hundreds of thousands of videos of the topic, including people sharing ‘before and after’ style videos of their journey from bloated to flat stomach and ‘experts’ offering solutions to rid your cortisol belly for good.While we know that stress is bad for our health, we have questions about the cortisol belly trend. Namely, is cortisol belly real, or is it just weight loss-pushing and insecurity-driving in disguise? And how do you tell cortisol belly apart from other types of bloating?To dig into what you need to know about the trend, we turned to Dr Gaurav Agarwal, a GP at the Nuffield Health Tunbridge Wells Hospital and Hannah Alderson, nutritionist and hormone expert. Surprisingly, they say this is a trend with some truth behind it.READ MORE: 4 Expert-Backed Tips For Stress Relief, Energy And BalanceWhy Does Cortisol Belly Happen?“Cortisol is a hormone produced by the adrenal glands. It is essential in helping our body respond to stress (physical, mental, social, or emotional), deal with perceived threats (the fight-or-flight response), maintain our sleep-wake cycle, strengthen memory, and maintain muscle tone,” explains Dr Agarwal.Alderson says cortisol is best thought of as ‘the fog horn hormone’: it will shout loudly and expose problems. “Chronic longer-term elevations of cortisol can drive disease, endocrine disorders, obesity and the notorious belly fat. Your body is hardwired to survive, and as a protective mechanism, it will store fat if it feels under threat,” she explains. “Cortisol and high stress also increases insulin resistance, which will often present itself with fat storage around the midsection.”This isn’t just an aesthetic issue. Excess fat storage around the midsection is linked to a higher risk of serious health problems like heart disease, diabetes and certain cancers, regardless of weight. However, that’s true of visceral fat – the type that is found deep in the body, around your organs – more than subcutaneous fat, which is under the skin. You can have health issues with or without cortisol belly.How Do I know If I Have Cortisol Belly?Most daily stress won’t result in extremely high cortisol that stores around your midsection. Instead, “recent studies have shown an association between uncontrollable stress and abdominal fat distribution,” notes Alderson.“More research is needed to explore this connection, but where there is more stress, there can be more abdominal fat, and where there is more abdominal fat, you may produce more cortisol.” In short: it’s a two-way street.Dr Agarwal adds: “Each of our bodies responds differently to hormone levels and their fluctuations; a small rise in cortisol can manifest significantly in some, while a large rise may hardly be noticeable in others.”“More important than the absolute hormone level is how long it stays elevated. An extremely high (medically elevated) level will cause similar but more pronounced changes and may be due to medical conditions such as Cushing’s syndrome, where an adrenal or pituitary gland lesion could be the cause.”Be cautious not to label your stomach fat as ‘wrong’. Remember, women in particular need to and naturally do store more fat around your midsection to protect our reproductive organs. The ‘pouch’ many have at the bottom of their stomachs is there to support your womb and ovaries and is required by the body.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow To Get Rid Of Cortisol Belly1. Go slowIf you are experiencing excess stress and seeing that come into play around your belly, don’t dive into a diet. “Restricting food and over-exercising to counteract this can backfire, raising cortisol levels further,” says Alderson.2. Focus on calming activitiesInstead of focusing on the belly, focus on the stress. “The best place to start is to remind the body that it is safe. Box breathing is great and simple, and you can do it anywhere. A 20-minute walk outside after eating will not only support blood glucose regulation after your meal, but the calming effect of nature and the exposure of the full spectrum of light can be wonderful at reminding the body how to function optimally and relax.”READ MORE: The Proven Health Benefits Of Getting Outdoors3. Connect“Increasing human connection, being kind and hanging out with the people you love can harness the positive power of your love and bonding hormone oxytocin. Think of this dynamite of a hormone like cortisol’s kryptonite,” says Alderson.4. Gentle movementSlow and steady movement is the best place to start when it comes to cortisol management. If you currently do a lot of high-intensity work (which, yes, is a stress on the body), pull back and opt for walking, yoga and Pilates. These are also great places for beginners to start.5. Eat and drink well“Excessive alcohol consumption can play a role in cortisol belly,” notes Dr Agarwal. Try to limit drinking and opt for whole foods while managing your health and stress.This article by Chloe Gray was originally published on Women’s Health UK. More

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      Painful Periods? PCOS? Meet The Hormone-Balancing Supps

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      Jooce. Kiko. Zoie. Bluum. These are just some of the burgeoning supplement brands on the market, offered as a long-awaited answer to the problem of menstrual disorders and unmanageable menopause symptoms. But how do these hormone balancing supps work – and are they effective?Women’s Health Solutions Are IgnoredIn the healthcare industry, menstrual disorders and menopause are the last to be addressed. This translates into countless women struggling for years with painful periods and hormonal issues with little to no lasting solutions. Globally, statistics reflect that only 5% of global research and development was allocated to women’s health in 2020, with 4% of that going into cancer research, leaving just 1% for all other women-specific conditions. According to a report by the World Economic Forum and McKinsey Health Institute, while women do live longer than men, they also spend 25% more of their lives in debilitating health, a figure which represents around nine years.Overall, the solutions to conditions like endometriosis, PCOS and adverse menopause symptoms are invasive, expensive and largely out of touch with women’s needs. For example, the only way to diagnose endometriosis is through surgery. As a result, many women wait ten years for a diagnosis.  Enter: Hormone-Balancing SuppsUnwilling to wait for governments and healthcare companies to catch on, independent businesses are addressing women’s dire need for assistance in battling hormonal problems. And, if you’ve been around the wellness block, you’ll be surprised to see how familiar the ingredients are: magnesium citrate, zinc, vitamin E and B vitamins. Others, while more woo-woo, are still familiar: maca root and ashwagandha, typically used for energy boosting and reducing stress, respectively. Naturally, WH decided to try them out.Reviewed: Primeve Plus

      Primeve Plus

      “This supplement’s main ingredient is evening primrose oil; I’ve been using this for my fibrocystic breasts, but it’s also been incredible for PMS symptoms. What is great about this product is that it’s filled with many vitamins such as magnesium, which helps with sleep. I felt instant relief in my breasts; the hardness, tenderness, most painful to the touch had gone. They also went down a size!”

      – Pia, Creative Director

      Reviewed: Zoie Health Cycle Calm

      Zoie Health Cycle Calm

      “I’ve been using ‘Cycle Calm’ for a few months now, and I swear by it. I take it before and during my cycle, and it helps with mood swings and cramps (thank you, magnesium!). Also, it actually tastes good – big plus when you’re craving something sweet.”

      – Chamain, Digital Editor

      The Hormone-Balancing RevolutionA quick scroll through different brands’ websites shows waves of positive reviews, from improved skin and more regular periods to weight loss and minimal period pain. One woman wrote that after a year of no cycle, her periods returned. Dr Kalantsho Maoto, an endoscopic surgeon and fertility and endocrinology specialist, points out that the term “hormone balancing” is a misnomer. “They happen to have some effect on conditions that are hormone-mediated. But it doesn’t necessarily mean that they are hormone balancing in their own right,” he says. Instead, Dr Maoto says they’re something like “inflammatory mediators in hormone-mediated conditions – but that’s a mouthful”.Before, these ingredients’ efficacy was based on traditional practices or anecdotal evidence. Now, some science backs up their efficacy. Studies are now showing that adaptogens like ashwagandha are not only great for stress but also affect hormone health, improving menopause and menstruation symptoms. And its efficacy has permeated Dr Maoto’s practice, with women walking in and asking about it. However, what’s important to remember is that conditions like PCOS and endometriosis, which many women are taking hormone-balancing supps for, are “systemic diseases”, explains Dr Maoto. It’s not just that there is a hormonal component; there are multifactorial components, including inflammatory, there’s immunology.” And, supplements don’t only work on one body part, but multiple at the same time. For inositol, something common in PCOS supplements, it would help tackle inflammatory markers and insulin levels, which in turn, would create better blood sugar levels, which would alleviate PCOS symptoms, explains Dr Maoto. But from a scientific point of view, researchers may not be concerned with this, which might be why robust studies are thin on the ground. “The real question would be, so what if you’re trying to get someone to ovulate, to get them pregnant? Does it actually have an effect on their pregnancy rates? Because that’s the thing to measure,” explains Dr Maoto.The Key Ingredients For Better PeriodsEven so, companies are meeting the need for relief from painful cycle-related symptoms. “Our Zoie Health supplements are curated by a team of pharmacists, dieticians and gynaecologists,” says Naznin Bhom, pharmacist academic intern at Zoie Health, a tech company that offers telehealth services, supplements for women and a community for women to connect. “The team selected ingredients and dosages based on rigorous scientific research, safety profiles with a focus on addressing critical aspects of women’s health. We considered ingredients with strong evidence supporting their efficacy and synergistic effects to enhance overall wellness.” Ingredients used in the Zoie Health range include chaste tree berry, ashwagandha, African potato and green rooibos. “Many of these plants originated in Africa, known for its great diversity in herbal and African medicine,” explains Bhom. “Chaste tree berry is an ancient remedy used to ease menstrual discomfort, manage PMS and promote fertility. Our very own green rooibos, indigenous to South Africa, offers anti-inflammatory and anti-ageing benefits.”Bhom notes that these supplements work to help regulate hormones for a better cycle, but they also impact many other facets of women’s health. “Hormones are powerful signals; too much or too little of them causes a drastic change in women’s bodies,” she says. Take skincare: much acne and even hyperpigmentation can be linked to hormonal changes from excess oestrogen production or pregnancy. In many cases, rave reviews from these hormone-balancing supps start with the glowing changes in skin and fewer period pains.The Hero IngredientsHere, the popular ingredients filling up hormone-balancing supps bottles: Ashwagandha

      The adaptogenic herb helps with balancing hormones. In studies of perimenopausal women, supplementing with the herb for eight weeks improved menopausal symptoms. Overall, more studies are needed to understand its role, but anecdotal evidence from women is promising.

      B vitamins

      Vitamin B1 has been shown to help ease painful periods and reduce PMS symptoms; B6 does the same, but is best used in conjunction with other B vitamins.

      Chasteberry

      Chasteberry helps normalise the menstrual cycle by increasing progesterone production and reducing prolactin, which is linked to menstrual disorders. It’s been used to help with PMS, irregular periods and more.Zinc

      Not just a hero for combating a cold, zinc is a PCOS fighter, helping to decrease insulin resistance and reducing excess hair growth. In one study, women took 50mg a day to combat excessive hair growth associated with PCOS.

      Probiotics

      Good gut health not only helps keep your bowels regular but also flushes out excess hormones, which in turn regulates your cycle. Also, a healthy gut biome helps the body absorb nutrients, creating proper conditions for the creation of hormones.

      Are Hormone-Balancing Supplements Safe?The golden rule is to always check with your doctor before taking any supplement. That said, many are not necessarily dangerous. “Most supplements don’t actually do any harm,” says Dr Maoto. “When it comes to their safety profile, most of them are fine. Most of these supplements, our bodies actually have. We’re not putting into our body something that the body doesn’t actually know.”“These supplements offer a non-invasive, natural alternative or complement to conventional treatments like hormone therapy,” says Bhom. “The implications are promising, as more women seek out personalised, accessible ways to manage hormonal disorders without relying solely on pharmaceuticals,” says Bhom.Dr Maoto adds a very important asterisk: with a good diet, you may not need supplements at all. “If you’re eating well enough, it means you have enough vitamin D, you have enough iron, you have enough inositol, you have enough coenzymes,” he says. To that end, incorporate more foods with the key vitamins and minerals you need.The Goods  A few hormone-balancing supps for period pain, overall regulation and menopause support.Bluum Menopause Support

      Bluum Menopause Support

      This natural supplement is made to support the transition from perimenopause to menopause. It helps to alleviate hot flashes, night sweats, mood swings and more.

      Vitamin Me PMS Support + Hormone Balance

      Vitamin Me PMS Support + Hormone Balance

      Containing essential vitamins and minerals known to target PMS and hormonal challenges, this PMS Support + Hormone Balance helps to alleviate PMS symptoms and hormone imbalances.

      Solal Hormone Balance Natural HRT

      Solal Hormone Balance Natural HRT

      From relieving period pain to preventing osteoporosis in menopause, this supplement, with chasteberry, black cohosh and vitamin D, is a natural version of HRT.

      Kiko Vitals Hormone Balance

      Kiko Vitals Hormone Balance

      A mix of plant sources like Dong Quai, maca and ashwagandha, this supplement aims to combat an out-of-sync cycle and promote regular periods and clear skin.

      Jooce Hormone Balance Powder

      Jooce Hormone Balance Powder

      According to Jooce, this blend of myo-inositol, magnesium, folic acid and more works to support ovarian function, prevent hormonal acne and unwanted hair growth.

      Zoie Health PCOS Pro

      Zoie Health PCOS Pro

      Made for support, this blend helps with improving metabolic health and hormonal balance. Plus, you can buy a three or six-month bundle or subscribe for a monthly supply. Lush.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      5 simple lifestyle changes that will help balance your cortisol level

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      Life

      by Ruman Baig
      56 seconds ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      Do you have high cortisol levels? 5 simple ways to combat it

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      Life

      by Ruman Baig
      2 mins ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      High cortisol can weaken your immune system: 5 ways to combat it

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      Life

      by Ruman Baig
      36 seconds ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      Did you know chronically high cortisol can disrupt sleep? 5 ways to combat it

      by

      Life

      by Ruman Baig
      1 min ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      5 effective ways to control your stress hormone on the daily

      by

      Life

      by Ruman Baig
      2 hours ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      Looking for ways to reduce your stress hormones? 5 easy steps to control your cortisol

      by

      Life

      by Ruman Baig
      2 hours ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More