Did I Have a Good Excuse for Acting That Way? Was I imbalanced?

For all of us women over 50, our bodies go through a natural but significant shift—hormones change, sleep patterns shift, and stress can feel more overwhelming than ever. With all that we put on our plates, we tend to say things like “we are just getting old” and except it. But, we can do something about if we know why things are changing. One key player in this complex equation is a hormone called cortisol, often known as the “stress hormone.”

Understanding cortisol—how it works, what throws it off balance, and what we can do about it—is essential to maintaining our physical, mental, and emotional well-being in living out our life.

🌡️ What Is Cortisol?

Cortisol is a hormone produced by the adrenal glands. It plays a vital role in helping the body respond to stress, regulate metabolism, manage inflammation, and control blood sugar levels. It’s a hormone we need—but when it's chronically elevated or imbalanced, it can wreak havoc. Unfortunately, most of us have no idea what cortisol is and how being imbalanced can make us feel like we are going a little bonkers.

🚩 Symptoms of Cortisol Imbalance in Women Over 50

As we age, especially after menopause, estrogen and progesterone decline, which can make us more sensitive to cortisol fluctuations. Here are some signs your cortisol might be out of balance:

Increased belly fat (especially resistant to diet and exercise). Yes, there is a reason this happens to us as we age.
Chronic fatigue or low energy- Why we tend to say things as “when I was young”….I could do that!
Irritability, anxiety, or mood swings- Oh, it’s not my fault that I slammed the door.
Poor sleep or waking up in the middle of the night- I thought it was the wine!
Brain fog and forgetfulness- Thank goodness I have an excuse.
Cravings for sugar or salt- Why I was addicted to triscuits?
Low libido- So, we don’t have a headache?
Thinning skin or hair loss- Yikes!
High blood pressure or blood sugar- A good reason to want to balance.
Weakened immune system- Ditto.

⚠️ Common Causes of High Cortisol in Midlife

Chronic stress – Emotional stress, caregiving (maybe aging parents or grandchildren), work pressure, or health concerns can all raise cortisol.
Poor sleep habits – Irregular or insufficient sleep disrupts cortisol’s natural rhythm. We do need sleep. Remember, this is when our body repairs itself.
Poor diet – High sugar, caffeine, and processed foods can keep cortisol levels elevated. I am cutting down my caffeine. I was drinking 5-6 cups of coffee a day.
Lack of movement or excessive exercise – Both too little and too much can stress your system. I don’t think I need to worry about excessive here.
Menopausal hormone shifts – Lower estrogen makes us more vulnerable to cortisol imbalances.
Underlying health issues – Thyroid dysfunction, inflammation, or adrenal fatigue can contribute. Check with you doctor.

🌿 How to Naturally Balance Cortisol

The good news? There are simple, natural ways to calm your nervous system and help your body regulate cortisol levels.

1. Practice Gentle Movement

Walk, stretch, do yoga or palates. Movement reduces cortisol—especially when it's something you enjoy. Find something you love and move your body. I want to be able to use the restroom in private when I am 80. Seriously.

2. Prioritize Quality Sleep

Aim for 7–9 hours of sleep. Keep a consistent sleep routine and limit screens before bed. Magnesium and herbal teas (like chamomile) can help too. I am hearing a lot about the benefits of magnesium at night. Also, get rid of those phones at least an hour before bedtime. I know it’s hard, but it will help.

3. Eat to Nourish, Not to Numb

Balance your meals with protein, fiber, and healthy fats. Reduce sugar, alcohol, and caffeine. Don’t skip meals—it can spike cortisol. Yes, I used to skip breakfast and now I have a protein drink.

4. Breathe and Meditate

Even 5 minutes of deep breathing or mindfulness can lower cortisol. Sounds corny but I promise this has been a game changer. I do deep breathing by breathing in my nose counting to five-hold my breath-counting to five-then exhaling counting to seven. It’s called the 5-5-7 breathing technique and it works.

5. Connect With Joy

Laughter, time with loved ones, creative hobbies—these naturally lower stress hormones. Yes, even funny cat videos can do the trick. I choose music- oldies but goodies. I go pull weeds in my garden. It soothes me and takes my brain usually to the little bugs eating my flowers lol.

6. Set Boundaries and Say No

Now’s the time to protect your energy. Saying no is a gift to your health. My family knows, I protect my sleep. I cannot sleep in so I want to be in bed by 11pm-only special occasions will keep me up. Or, what if you are asked to do a favor and you know it will be draining? Learn to say no.

Gardening is my go to for stress release!

💬 Final Thoughts

If you're feeling "off," tired, wired, or just not yourself—it’s not all in your head. That is how I would feel. Cortisol might be the silent saboteur behind the scenes. But with awareness and small lifestyle shifts, you can reclaim your calm, your energy, and your joy.

You deserve to feel vibrant, clear-headed, and strong—at any age. Start with one small change today, and your body will thank you tomorrow. Promise.