Is Stress Messing with Your Hormones? Here’s How to Fix It

Do you feel constantly exhausted, overwhelmed, or like your body just isn’t working with you? Your hormones might be to blame, and they could be holding you back in more ways than you realise. When your hormones are out of balance, they can affect everything from your energy levels to your mood and even your weight. For many women, stress is a major contributor to hormonal imbalances, making it even harder to feel like your best self.

In this post, we’ll explore the signs that your body is stressed and how it’s impacting your hormones. We’ll also dive into simple, science-backed strategies you can implement to reset your hormones and start feeling more energetic, balanced, and in control again.

1. Signs Your Body is Stressed

Recognising the Hidden Signs of Stress on Your Hormones

It’s easy to ignore the subtle signs that your body is under stress, especially when juggling multiple responsibilities. However, chronic stress can wreak havoc on your hormones, leading to a variety of issues. Here are some of the most common signs:

• Constant Fatigue: You wake up tired, even after a full night’s sleep, and struggle to stay alert throughout the day.

• Weight Gain or Difficulty Losing Weight: Stress hormones, like cortisol, can disrupt your metabolism, making it harder to maintain or lose weight.

• Irregular Periods: Stress can interfere with your menstrual cycle, leading to irregular periods or even missed cycles altogether.

• Increased Anxiety or Mood Swings: Hormonal imbalances caused by stress can contribute to feelings of anxiety, irritability, or depression.

• Brain Fog or Difficulty Concentrating: When stress hormones are out of whack, it can be difficult to focus, leading to a sense of mental fog or forgetfulness.

If any of these sound familiar, stress may be playing a significant role in how your hormones are functioning. It’s important to address both the stress and the hormonal imbalance to feel more like yourself again.

2. The Science Behind Stress and Hormones

How Stress Impacts Your Hormonal Balance

When your body is under stress, it triggers the release of cortisol, a hormone that helps you respond to challenges. However, chronic stress can lead to elevated cortisol levels, which can have serious consequences for your overall hormonal health.

• Cortisol: Often called the “stress hormone,” cortisol is essential for handling short-term stress. But when cortisol remains elevated due to ongoing stress, it can interfere with other hormones in the body, such as thyroid hormones and insulin. High cortisol levels also encourages fat storage, especially around the belly.

• Thyroid Hormones: Cortisol can suppress thyroid function, leading to symptoms like fatigue, weight gain, and hair loss. An underactive thyroid can make it harder to manage stress and stay productive.

• Insulin: Chronic stress can cause insulin resistance, making it harder for your body to regulate blood sugar levels. This can lead to weight gain, especially around the belly area.

• Leptin helps regulate appetite and tells your brain when you’re full. Chronic stress can make your body less responsive to leptin, leading to overeating.

• Ghrelin is the hunger hormone that increases when you’re stressed, making you crave sugary and high-carb foods for quick energy.

When cortisol remains high, it can throw off the delicate balance of your other hormones, making it harder for you to feel energised, focused, and balanced. This is why managing stress is so important for your overall health.

3. How to Reset Your Hormones and Manage Stress

Practical Ways to Support Your Hormonal Health and Stress Levels

While it may feel overwhelming to tackle hormonal imbalances, the good news is that there are simple, everyday strategies that can help you reset your hormones and reduce stress. Here are some of the most effective ways to get your body back in balance:

1. Prioritise Sleep: Sleep is one of the most important tools for supporting hormonal health. When you sleep, your body has a chance to repair itself and regulate hormones like cortisol and growth hormone. Aim for 7-9 hours of quality sleep each night. Try to create a calming bedtime routine by dimming the lights (preferably incandescent or blue-blocking bulbs, not LEDs) and eliminating screen time after sunset.

If you need to use screens after sunset, try blue light blocking glasses designed for nighttime use with dark orange lenses. Both the blue-blocking lightbulbs and glasses are available here (feel free to use the discount code RESYNC).

2. Move Your Body: Regular physical activity helps lower cortisol levels and improves hormone balance. Exercise like walking, yoga, or strength training can help you manage stress and support your metabolism. Even 20 minutes a day can make a difference.

3. Nourish Your Body with Whole Foods: Eating a balanced diet is key to hormone regulation. Focus on nutrient-dense foods like healthy fats (mackerel, sardines, wild salmon, avocados, olive oil, nuts), protein (e.g. grass-fed beef, fish, chicken, beans), lots of colourful vegetables, and my favourite for energy, beef liver (one of the most nutrient-dense foods on the planet, often called nature’s multivitamin. I have my butcher throw some into my mince!). Avoid processed foods, refined sugars, and excessive caffeine, as they can exacerbate stress and disrupt hormone production.

4. Incorporate Mindfulness and Relaxation Practices: Stress management isn’t just about physical activity—it’s also about taking time to relax and recharge. Practices like deep breathing, meditation, or journaling can help calm your nervous system and reduce cortisol levels. Start with just five minutes a day and gradually increase your practice.

5. Stay Hydrated: Dehydration can contribute to stress and fatigue, so make sure you’re drinking plenty of water throughout the day. But hydration isn’t just about drinking water – your cells need minerals in order to use the water you drink. Try adding some lemon juice and a pinch of mineral-rich sea salt to your water.

By incorporating these strategies into your daily routine, you can start supporting your hormones and lowering your stress levels. Remember, small changes over time can have a big impact on your health.

4. Conclusion

By recognising the signs of stress on your hormones and taking proactive steps to manage your stress, you can start feeling more balanced and energetic. It’s all about listening to your body and giving it the support it needs. Whether it’s improving your sleep, moving your body more, or nourishing yourself with whole foods, these simple changes can help reset your hormones and reduce stress.

If you’re ready to take control of your health and feel better every day, it’s time to start making these changes. And if you need support along the way, I’m here to help you create a personalised plan that fits your busy life. Feel free to check out my services here.

Take action now: Start by prioritising your sleep tonight, and commit to focusing on your well-being for the next few days. Your body and hormones will thank you!