The Stress–Cholesterol–Digestion Triad (And How to Break the Cycle)

What the frizz is happening with cholesterol in midlife, around peri and menopause?

From both Western and Chinese medicine perspectives, these issues aren’t random—they’re deeply connected.

Western Physiology lens

When you're under chronic stress, your body releases more cortisol and adrenaline. This triggers a cascade of changes:

Your liver starts pumping out more glucose and cholesterol to fuel your “fight or flight” response.

Your digestion slows because your body is prioritising survival, not rest-and-digest.

Stomach acid and enzyme production drops, making it harder to break down food.

This can lead to bloating, reflux, constipation or loose stools, and nutrient malabsorption—especially if you're eating in a rush or under pressure.

Over time, this constant state of alarm inflames the gut, messes with your microbiome, and can contribute to higher cholesterol and poor elimination.

Chinese Medicine lens

We see this pattern all the time: Liver Qi stagnation disrupting the smooth flow of energy through your whole system.

When the Liver Qi doesn’t flow, it can "overact" on the Stomach and Spleen, leading to:

Bloating, irregular appetite, loose stools or constipation

Tightness in the chest or ribs

Irritability, frustration, and poor sleep

A feeling of being "stuck" emotionally and physically

Meanwhile, the Spleen, responsible for transforming food into usable energy (Qi and Blood), gets taxed—especially by overthinking, worry, or cold/raw foods. This weakens digestion and sets the stage for phlegm, dampness, and—you guessed it—cholesterol imbalances.

In midlife, we also see Kidney Yang decline, meaning your body’s deep metabolic fire is cooling off. This makes it even harder to digest fats, circulate Qi, and burn off stress in a balanced way.

The Cycle Looks Like This:

Stress→ Liver Qi stagnation → Impaired digestion → Internal dampness + poor fat metabolism → Raised cholesterol → More stress
...and round we go.

So How Do We Break the Cycle? I hear you ask! 

1. Move Your Qi

Gentle movement like qigong, walking, dancing, yin yoga keeps the Liver energy moving and helps process emotions. (Cardio at this stage could actually contribute to the negative cycle)

Daily movement also improves insulin sensitivity and fat metabolism.

2. Eat to Support Digestion

Choose warm, cooked foods over cold/raw to support Spleen Qi.

Add foods that support Liver and Spleen function:

Bitter flavour help regulate cholesterol

Barley, adzuki beans, cooked leafy veg help drain damp and nourish digestion

Good quality fats (avocado, flaxseed, olive oil) support healthy lipid balance

3. Breathe + Rest

Pause before meals. Sit. Breathe. This helps shift your body into rest-and-digest mode.

Prioritise sleep and stillness—this nourishes Kidney Yin and helps repair stress damage.

4. Process, Don’t Suppress

In Chinese medicine, unexpressed emotions can stagnate the Liver.

Journalling, therapy, embodied movement, or honest chats with friends help you digest life—not just food.

One Last Thing...

Your body is not broken. This is an adapting moment.

Stress, digestion, and cholesterol are not separate systems—they’re part of one intelligent whole. And with the right support, your system can recalibrate.

Whether it's through food, herbs, movement, or simply understanding your body's language, you can break the cycle.

If this speaks to you, you might love my 12-week Perimenopause to Power Pathway, where we go deep into healing the gut, calming the nervous system, and restoring vitality—with a whole lot of ancient wisdom and my decades of healing modalities at hand. 

Let me know if you’d like to explore more 🧡