Stress is part of our every day life. It is unavoidable. A little bit of stress can help us to take action, meet deadlines and rise to some challenges. It can also help to improve our focus, boost performance levels and even help us to solve problems, but long term, constant, chronic stress can be detrimental to our health.

In today's fast-paced world, many women find themselves juggling a ton of responsibilities — family life, work schedules, children’s schedules, social lives, and personal goals and then the pressure of social media is added on top of this. It's no wonder that stress has become a constant part of so many women’s lives. In some cases, being seen as being stressed is classed as a badge of honour, but it really shouldn’t be, as it is having a huge negative impact on the quality of life for so many women, and then in turn the quality of life for their partners and family members too.

So many women are operating at their breaking point and quite literally are only surviving. This is not how it should be. Many women are having children in later life and this results in situations that can prove to be highly stressful. Women are at an evolutionary mismatch at the moment. They are working full time and many have part time jobs as well, they still have the majority of the household responsibilities to contend with, they are dealing with children’s hectic social schedules and some times they are also dealing with ageing parents too. It is no wonder that women are feeling more stressed than ever before.

When women are having children later in life, this can result in a very volatile situation arising. This is due to the fact that their children are going to potentially be going through puberty whilst they are starting to deal with perimenopause symptoms.  I see so many women suffering in this situation and they are like a pressure cooker ready to explode. This is not a great situation and one that needs to be addressed. Now, you can’t go back and change the timing of having children but what you can do is take steps now to become aware of the impact of stress on the body and then implements simple stress management techniques that will make the situation better.

Many people believe that stress is just a mental or emotional state but is is so much more than that.

Let’s look at the definition of stress:

“Stress is the body's natural response to any demand or challenge, whether physical, mental, or emotional. It triggers a cascade of physiological changes, such as the release of hormones like cortisol and adrenaline, that help the body react to perceived threats or pressures. While short-term stress (acute stress) can be beneficial in certain situations, chronic stress—long-term exposure to stressors—can negatively impact physical and mental health, leading to issues such as anxiety, depression, hormonal imbalances, and a weakened immune system.”

As you can see stress can have a profound effect on our physical health as well as our mental health.  It is necessary in some cases in order to protect the body, but long term chronic stress is very detrimental to the body and especially when it comes to our hormones.

The connection between stress and female hormones is so complex, and it influences everything from our menstrual cycles to long-term health outcomes, our ability to manage weight and can determine how many will go through their perimenopause years.

In this blog, we'll dive into how stress impacts your hormones, explore the long-term health consequences, and discuss how it can affect your weight. Most importantly, we'll share some practical tips on managing stress and supporting hormonal balance, so you can feel your best every day.

When we talk about stress, we're often referring to how we feel—overwhelmed, anxious, or tense. How often do you answer “Oh I’m s so stressed” when some asks you how you are? I bet it is quite often and when you do you are responding to the question in an emotional manner. However, stress is more than just an emotional response; it's a physical process that involves a cascade of hormonal changes that then set off a series of responses in your body, ideally to protect you. This is ok in the short term, but definitely not when it is happening all of the time.

When you're stressed, your body releases cortisol, often referred to as the "stress hormone." Cortisol is part of the body's fight-or-flight response, helping you react quickly to danger. Cortisol is really important when it is being released when you are in danger as it is designed to prime your body to be able to escape danger - this is how our bodies evolved.

However, in today’s environment, cortisol isn’t being released when we are in physical danger but when we get an email, when the kids are looking for something constantly, when our work load is massive, when we are getting social media notifications etc etc. Cortisol levels are unfortunately is becoming higher and higher due to constant stressors and this is not good.

Chronic stress keeps your cortisol levels elevated for long periods, which can disrupt the delicate balance of other hormones in your body, particularly oestrogen and progesterone.

This hormonal imbalance can have several effects on your menstrual cycle.

For some women, chronic stress can lead to irregular periods or even cause them to stop altogether, a condition known as amenorrhea. Others might find that stress exacerbates symptoms of premenstrual syndrome (PMS) or conditions like polycystic ovary syndrome (PCOS), making them even more challenging to manage.

In the second half of your cycle, we need progesterone levels to rise, but if cortisol levels are too high, this doesn’t happen. Think of these words - “when cortisol gets high, progesterone goes shy”. When this happens you are more likely to feel anxiety, not sleep properly, feel very up tight and not be able to feel as though we can cope with things. If you are experiencing unexplained PMS symptoms, try to reduce your cortisol levels and watch things calm down again.

Many women struggle with weight management, especially after the age of 40 and stress often plays a significant role in this challenge. As mentioned above, women in their 40s are dealing with a lot in their everyday life and many things are leading to elevated stress levels which then can result in difficulties managing their weight.

Chronic stress can slow down your metabolism, making it harder to lose weight.  Constant high levels of cortisol can result in the thyroid gland being down regulated and this can result in your metabolism being slowed down.  When your body is constantly under stress, it tends to hold onto fat as a protective mechanism, particularly in the abdominal area, which can lead to weight gain.

The reason that your body stores this “protective fat” is due to the fact that the body is prepping for another stressed out occasion. I call this the “just in case fat”. Your body is slowing everything down, and stores fat “just in case” it needs it again for yet another stressful situation.

Cortisol not only slows your metabolism but also promotes fat storage, especially around your midsection. This is due to the fact there are 4 times the amount of receptors for cortisol in belly fat than anywhere else. This is why highly stressed women, who drink lots of coffee (spikes cortisol), have stubborn belly fat.

Cortisol increases your hunger levels in order to get you to eat more food for energy (to run away from the stress). The kind of food that you will eat when cortisol levels are high, tends to be sugary and fatty foods, to keep building your energy stores in case the stress and threat continues. However, constant high levels of cortisol also blunts your cells response to insulin and you become insulin resistant.  This then causes further fat storage.

This type of fat, known as visceral fat, and it is highly dangerous as it is stored around vital organs. It’s also associated with an increased risk of metabolic syndrome, which includes conditions like high blood pressure, high blood sugar, and abnormal cholesterol levels.

Have you ever found yourself reaching for a packet of biscuits, bar of chocolate, packet of crisps or even a glass of wine, after a stressful day? Yes? Well you’re not alone. Stress often triggers emotional eating, leading to cravings for unhealthy, high-calorie foods.

This creates a cycle where stress leads to weight gain, which in turn can cause more stress, making it even harder to maintain a healthy weight.

When you're stressed, finding the motivation to exercise can be challenging. You might feel too exhausted or overwhelmed to stick to a regular workout routine, which is crucial for both stress relief and weight management. Exercise in itself is actually a good stress for the body and one that can really benefit you. Unfortunately, by skipping your workout it will then contribute to weight gain, further increasing stress levels.

Over time, these hormonal imbalances can contribute to more serious health issues. For instance, prolonged exposure to high levels of cortisol can lead to unwelcome weight gain and it can also have an impact on other areas of the body.

It can also weaken bones, increasing the risk of osteoporosis which is dangerous in women over 40 that are going through perimenopause. It may also raise blood pressure, cause insulin resistance, leading to Type 2 Diabetes and an increased risk of heart disease.

Additionally, chronic stress is linked to mental health disorders such as anxiety and depression, which can further complicate overall well-being.

The good news is that there are many strategies you can adopt to manage your stress and support your hormonal balance, helping you feel more in control of your health.

Practicing mindfulness and meditation can be incredibly effective for reducing stress. Techniques like deep breathing, guided imagery, or even just taking a few moments each day to focus on the present can help lower cortisol levels and bring your hormones back into balance.

This practice doesn’t have to be a complicated one. It can simply be taking a couple of deep breaths and calming the body during the day. Getting outside whilst you are doing this will have even more benefits. The power of nature is huge at reducing our stress levels.  I highly recommend going outside in your bare feet and standing on the grass and grounding yourself. Doing this for even as little as 5 minutes a day can have a profound effect.  This is a practice that I use myself if I feel stress rising in my body. Check out the benefits of grounding in this Pinterest post.

What you eat plays a crucial role in managing stress and supporting hormonal health.

Eating a minimally processed diet that is designed to support your body has a powerful impact on your stress levels and coping mechanisms.  Eating The SMASH Way has helped many women manage their stress responses in such better ways.

Incorporate foods rich in omega-3 fatty acids, such as salmon and flaxseeds, to help reduce inflammation and support brain health. Lean proteins, healthy fats and plenty of fruits and vegetables can also help keep your hormones in check.

Try to avoid excessive caffeine, sugar and alcohol, as these can increase stress and disrupt your hormonal balance.

Regular physical activity is a great way to manage stress, as long as it doesn’t add extra stress into your daily routine. You don't have to spend hours the gym doing intense workouts for stress relief but instead think of gentle exercises like yoga, walking, or swimming to start off with. Going for a walk first thing in the morning is a great way to start the day and keep stress levels under control.

These activities help lower cortisol levels, improve mood, and support weight management.

Never underestimate the power of a good night's sleep.

Quality sleep is essential for managing stress and maintaining hormonal balance.
Many women struggle with sleep due to stress levels and it tends to be a catch 22 situation trying to improve sleep and reduce stress.

Aim for 7-9 hours of sleep each night, and try to establish a regular bedtime routine to improve sleep quality. Start to introduce a bedtime routine that will signal to your body that it is wind down time and a better nights sleep should ensue. Do not bring your phone to your bedroom as it is one of the biggest triggers for stress and a huge disruptor of quality sleep.

When you sleep better, you will be able to manage situations better, keep stress under control and make better food choices.

If you're feeling overwhelmed by stress or struggling with hormonal imbalances, it's important to seek professional help. A qualified health coach can offer personalised advice and healthy options for stress management, whether that's through counselling, or recommending professional alternatives.  Don't hesitate to reach out—taking care of your mental and physical health is the best investment you can make.

Managing your stress is crucial for maintaining a healthy balance of hormones and supporting your long-term health. While stress is an inevitable part of life, you can take proactive steps to reduce its impact. By practicing mindfulness, eating The SMASH Way, staying active, and prioritising rest, you can protect your health and achieve your weight management goals.

Remember, you don't have to do it all on your own, we have The SMASH Community here to help. Seek support when you need it, and take small steps each day to manage stress and care for your body.

If you found this blog helpful, don't forget to subscribe for more tips on women's health and wellness. And feel free to share your own experiences with stress and hormone management in the comments—I’d love to hear from you!