This article was first shared in the October edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.
Stress is a universal experience, affecting every aspect of our lives.
Whether it's work, relationships or just the daily grind, high levels of stress can take a toll on both physical and mental health.
But do you know that stress can also significantly impact your hormones?
For men and women alike, chronic stress can amplify hormonal changes as we age, leading to a range of uncomfortable symptoms – from fatigue and mood swings to sleep disruptions and physical changes.
Understanding how stress affects your body is the first step toward managing it effectively.
How stress affects everyone
Stress triggers the release of cortisol, commonly known as the stress hormone.
While this hormone plays an essential role in our fight-or-flight response, prolonged stress can lead to chronically elevated cortisol levels, which wreak havoc on the body.
Over time, chronic stress can:
Disrupt sleep patterns
Increase anxiety and irritability
Weaken the immune system
Lead to physical fatigue and burnout
Impair concentration and cognitive function.
Perhaps most importantly, stress can interfere with the production of key hormones in both men and women.
Hormones like testosterone in men and oestrogen and progesterone in women are crucial for maintaining physical health, emotional balance and overall energy levels.
When stress gets in the way, these hormones become imbalanced, leading to more intense symptoms and difficulties in coping with daily life.
For women going through perimenopause, fluctuating oestrogen and declining progesterone can cause mood swings, anxiety and sleep disturbances. Add stress to the equation and these symptoms can become even more challenging to manage.
For women, continue reading 👉🏼 The intricate link between stress and perimenopause
Men also experience hormonal changes as they age, particularly a gradual decline in testosterone. Stress can speed up this process, leading to fatigue, reduced libido and emotional volatility.
For men, continue reading 👉🏼 The intricate link between stress and male hormonal changes
Tips for managing stress and hormones (for everyone)
Prioritise sleep: Hormonal balance begins with restorative sleep. Aim for 7-8 hours each night, and try to wind down with calming activities like reading or meditation.
Eat a balanced diet: Diet plays a crucial role in hormone regulation. Include nutrient-dense foods rich in healthy fats, fibre and lean protein to support both testosterone and oestrogen.
Exercise smart: Regular exercise can help reduce stress and balance hormones. Try strength training, yoga or Pilates.
Ditch perfectionism: Striving for perfection can increase stress and worsen hormonal symptoms. Be kind to yourself and remember that it’s okay not to have everything perfectly under control. Reducing perfectionist tendencies can lower cortisol levels, helping you cope better with both stress and hormonal changes. (I have to remind myself of this one every time I write this newsletter!)
Practice mindfulness: Mindfulness techniques like meditation, deep breathing or simply taking a few minutes each day to reflect can significantly reduce stress and help restore emotional balance.
Box breathing for relaxation
Box breathing helps to calm the mind and improve focus.
It involves inhaling deeply through the nose for a count of four, holding the breath for another count of four, exhaling slowly through the mouth for a count of four, and then pausing for four counts before taking the next breath.
Repeat the cycle as many times as you need to.
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