Mornings set the tone for your entire day. During perimenopause and menopause, they can even play a role in your hormone health. As estrogen levels fluctuate and decline during these periods, your body becomes more sensitive to stress, making it easier for everyday habits to trigger cortisol spikes.
We spoke to Tara Roscioli, a Certified Functional Diagnostic Nutrition Practitioner specializing in perimenopausal and menopausal women, to learn about some seemingly harmless morning habits—like checking your phone or skipping breakfast—that can make a major impact on your cortisol levels. These mistakes could result in fatigue, weight gain, mood swing, and sleep issues. Find all of Roscioli’s warnings below.
Say Bye To Wrinkles And Fine Lines — This LED Mask Is The Skin Rejuvenation Game-Changer You Need!
1. Checking Your Phone First Thing
Many of us reach for our phones to scroll and bask in the glow of that blue light first thing in the morning. But this is a major faux pas that could put your body into stress mode before the day even begins.
"Scrolling first thing in the morning or checking work emails will trigger a stress response before the nervous system has even regulated itself," Roscioli explains. "That stress response is heightened cortisol, the fight or flight hormone which allows us to interact safely with the outside world."
Roscioli suggests staying off your phone for at least 30 minutes after waking. "Spend that time with a simple breathing practice, stretching or just enjoying some quiet before reaching for any device," she says. "My favorite morning practice is the focus on 3 things I'm grateful for that morning, and it sets the tone for the day." Perfect!
2. Drinking Coffee on an Empty Stomach
Coffee offers an essential morning caffeine boost for many people. But when you sip your morning joe on an empty stomach, it's recipe for disaster when it comes to your nervous system.
"Coffee on an empty stomach causes blood sugar to drop which the body reads as a threat," says Roscioli. "This results in a cortisol response in order to regulate blood sugar and keep the body safe."
Pair your coffee with a balanced breakfast. Roscioli recommends including "about 30 g of protein and some fiber to blunt any cortisol spikes," noting that this combination also helps keep blood sugar stable throughout the day.
3. Skipping Breakfast or Intermittent Fasting
Intermittent fasting is often praised for weight loss, but it may not be ideal during menopause.
"Intermittent fasting at this phase of life creates a physiological stressor," Roscioli explains. "Skipping breakfast keeps the body fasted and in a high cortisol state throughout the morning."
Instead, eat within 60–90 minutes of waking. "I recommend perimenopausal women eat within 60–90 minutes of waking to stabilize blood sugar," she says.
4. Doing High-Intensity Workouts Too Early
High-intensity interval training (HIIT) has its benefits, especially for those aiming to stay fit and shed some pounds, but starting your day with an intense workout could back fire.
"High-intensity exercise is cortisol-raising on its own," Roscioli says. "Combine that with little to no food or recovery, and it's the perfect cortisol-raising storm."
Opt for gentler movement in the morning. Think walking, yoga, or strength training, and save intense workouts for later in the day "when cortisol is naturally on the decline," she suggests. Good to know!
5. Skipping Morning Sunlight
Sunlight in the morning is essential to your hormone health—and the light of your cell phone does not count.
"Skipping natural sunlight disrupts the body's natural Cortisol Awakening Response that happens within the first 30–45 minutes of waking," Roscioli explains. "Cortisol should be highest upon waking and gradually decline throughout the course of the day, but exposing yourself to artificial light first thing sets a woman up for cortisol spikes and dips throughout the day."
Roscioli recommends "5–10 minutes of direct morning sunlight…to support a healthy circadian rhythm."
The Bottom Line
These morning missteps can affect anyone, but they’re especially detrimental during menopause due to hormonal changes.
"Estrogen plays a critical role in buffering and regulating cortisol," Roscioli says. "As estrogen declines in perimenopause, women lose that buffer which means they are more sensitive to spikes in cortisol."
Even subtle stressors can snowball. "That chronic stress, if not identified early on, can exacerbate hot flashes, night sweats, anxiety, belly fat and sleep disturbances," she explains. "When your body is under chronic stress, every system in the body is impacted which can lead to possible diseases. Stress is truly at the root of all imbalances and disease in the body."
Your morning routine doesn’t have to be perfect, but small changes can make a big difference in supporting healthier cortisol levels and feel more better overall.
