The stress-hormone connection
As a perimenopausal working mum of three teenagers, this is a topic very close to my heart! I’m sure many of you can relate to the ever increasing mental load, endless to-do lists, and feeling “tired but wired” at the end of the day.
What many of us don’t realise is that stress has far-reaching effects throughout the body and one of the places it has the biggest impact is in your hormones.
Your hormones are messengers. They guide your energy, your mood, your cycles and even your sleep. When daily stress becomes the norm, it can disrupt this delicate system and leave you feeling out of whack, but understanding how stress affects hormones can help you notice the signs and take simple, practical steps to feel more balanced again.
How stress alters hormone balance
When you experience stress, your body releases cortisol and adrenaline. These hormones are designed to keep you alert and ready to respond in a moment of danger. In small amounts, this is protective. But when stress is part of everyday life, cortisol stays high and begins to interfere with other key hormones.
High cortisol can reduce progesterone and affect the balance of oestrogen. Many women notice changes in their menstrual cycles, such as irregularity, heavier bleeding or more intense premenstrual symptoms when stress levels rise. Stress can also impact thyroid function, which is closely linked to energy, metabolism and mood. You may feel sluggish, find it hard to concentrate, or notice weight changes even though you haven’t changed your diet.
Insulin, the hormone that manages blood sugar, is also affected. Prolonged stress can make it harder for the body to use insulin properly, leading to dips and spikes in energy throughout the day.
Signs stress may be disrupting your hormones
Every woman responds differently, but there are common signs that indicate stress and hormones are not working in harmony:
Irregular or painful cycles
Trouble falling asleep or waking unrefreshed
Mood swings, low mood or increased anxiety
Persistent fatigue, even after rest
These are not simply inconveniences to push through. They are your body’s way of signalling that it needs support.
Practical steps to restore balance
The aim is not to remove stress completely (that would be impossible in today’s fast-paced lives) but what matters is how your body recovers and rebalances. Small, consistent changes can help your hormones return to a healthier and more balanced state.
Support your nervous system with breath
Taking a few slow breaths before meals or before bed tells your body it is safe to shift out of stress mode. Simple breathing exercises are free, accessible and surprisingly effective.
Eat to stabilise blood sugar
Balanced meals that include protein, fibre and healthy fats help keep blood sugar steady. This prevents large spikes and dips that place extra demand on cortisol. Focus on whole foods and colourful vegetables, and stay hydrated through the day.
Prioritise sleep
Sleep is when the body restores hormone balance. Create an evening routine that signals to your body it is time to wind down. Reducing screen time before bed, dimming lights or reading something calming can make a big difference to the quality of rest.
Move your body wisely
Exercise is vital, but too much intensity can raise cortisol further. Choose movement that energises without exhausting you, such as walking, yoga or strength training at a comfortable pace.
Create small pauses in your day
Even short breaks can help your body reset. A cup of tea in the sunshine, a gentle stretch, or a short walk outdoors give your nervous system space to rest.
Stress is part of modern life, but it doesn’t have to dictate your hormone health. By noticing the signs and giving your body the support it needs, you can shift from survival mode into a state of greater balance.
If you feel that stress may be impacting your health, feel free to book in for a consultation or free discovery call.