Managing stress for hormone health
We all know stress affects how we feel, but it does a lot more than just make us tired or irritable - it has a direct impact on our hormones. Managing stress isn’t just about “feeling calmer,” it’s a key part of looking after your hormonal health and ageing well as a result.
Cortisol, the body’s main stress hormone, is designed to help us respond to challenges. In short bursts, it’s helpful - it boosts alertness, supports immune function, and regulates blood sugar. But when stress is constant, cortisol can go out of balance, which affects sleep, appetite, mood, energy levels - and even other hormones like thyroid hormones, insulin, oestrogen, progesterone, and testosterone.
That’s why stress can show up in so many ways: fatigue, weight changes, poor sleep, mood swings, and even irregular cycles. And the tricky part? These symptoms can make stress harder to manage, creating a cycle that’s hard to break.
I tell all my patients that stress management isn’t just “nice to have” - it’s essential. And three are practical steps anyone can take to support their hormones:
Move your body regularly - even a short walk, yoga, or stretching can reduce cortisol and boost mood.
Prioritise sleep - aim for consistent bedtimes, and create a calm bedtime routine.
Practice mindfulness or meditation - even 5–10 minutes a day can help the nervous system reset.
Schedule downtime - hobbies, reading, or simply doing nothing can give your body a break from constant stress.
Manage your workload and boundaries - learning to say no and delegating tasks helps reduce chronic pressure.
Connect with others - supportive relationships buffer stress and improve overall wellbeing.
At my clinic, I really see firsthand the difference these strategies can make. Patients who combine stress management with my personalised hormone assessments often notice improvements in areas that might have previously felt resistant - from better sleep and mood to more stable weight and cycles.
At the end of the day, looking after your stress is looking after your hormones. By making small, consistent changes to how you manage daily pressures, you create the conditions for your body to function at its best.