The Adrenal System: Your Hidden Ally During Perimenopause and Menopause
If there’s one system in the body that deserves more attention—especially during the transition into perimenopause and menopause—it’s the adrenal system. Often overlooked, these two small glands sitting on top of your kidneys play a huge role in how you feel every single day: your energy, mood, sleep, skin, and even how you age.
Let’s dive into why your adrenals are so important during this phase of life and how supporting them can make a world of difference.
What Are the Adrenal Glands, Really?
Think of your adrenals as your body’s built-in “energy and stress managers.”
They produce several key hormones, including:
Cortisol — your main stress hormone, which regulates energy, blood sugar, and inflammation.
Adrenaline and Noradrenaline — your “fight or flight” hormones that keep you alert and focused in moments of stress.
DHEA — a hormone precursor that helps your body produce estrogen and testosterone.
In your reproductive years, your ovaries are the main producers of estrogen and progesterone. But as you enter perimenopause (the years leading up to menopause), your ovaries start to slow down—and your adrenal glands begin to pick up some of that hormonal workload.
The Adrenal Shift: Why It Matters in Midlife
During perimenopause and menopause, the adrenal glands take over part of estrogen and testosterone productionthrough DHEA. If your adrenals are already taxed—due to chronic stress, lack of sleep, caffeine overload, or simply doing too much—this transition can feel much harder.
Symptoms like:
Fatigue that doesn’t improve with rest
Brain fog
Increased anxiety or irritability
Weight gain around the midsection
Sleep disturbances
Hot flashes or night sweats
…can all be linked, at least in part, to adrenal stress.
When your adrenals are under pressure, they prioritize survival over balance. That means less energy for hormone production, detoxification, and repair—things that keep you feeling radiant and steady.
How to Support Your Adrenals During Perimenopause and Menopause
The good news? You can absolutely support and nourish your adrenals. Think of it as creating a softer landing into this new phase of life.
1. Restorative Sleep
Your adrenals recover while you sleep. Aim for 7–9 hours and try to go to bed before 11 p.m., when cortisol naturally starts to rise again.
2. Gentle Movement
Choose activities that energize rather than exhaust you—walking, yoga, Pilates, swimming. Over-exercising can spike cortisol and backfire.
3. Nutrient Support
Key nutrients for adrenal balance include vitamin C, B vitamins, magnesium, and omega-3s. Herbal allies like ashwagandha, rhodiola, and holy basil can also be wonderful—but always check with your practitioner first.
4. Balanced Blood Sugar
Skipping meals or relying on caffeine and sugar to get through the day puts extra strain on your adrenals. Eat balanced meals with protein, good fats, and fiber every 3–4 hours.
5. Emotional Regulation
Stress doesn’t always come from work—it can come from internal pressure, worry, or perfectionism. Learning to pause, breathe, and reframe your thoughts is powerful medicine for your nervous system.
The Adrenals as the Anchor of Your Second Spring
In Traditional Chinese Medicine, menopause is often called The Second Spring—a time of renewal, wisdom, and softer energy. But to feel that way, your foundation needs to be strong—and that foundation is your adrenal system. When you nurture your adrenals, you’re not just managing symptoms—you’re building resilience, grace, and longevity. You’re allowing your body to shift naturally into this next chapter with vitality and balance. So next time you feel your energy dip or your emotions spike, pause and ask yourself: “How can I support my adrenals today?” Sometimes, the answer is as simple as rest, nourishment, and a little kindness toward yourself.
Much Love,
Marine Sélénée