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Stress, a hectic life, and body changes at different life stages are all part of the deal for women these days. From the big transitions of early adulthood to the hormonal upheaval of menopause, understanding how stress impacts women’s bodies is vital to supporting long-term health and wellbeing.
The Nature of Modern Stress
Most women are juggling a hundred demands and role switching constantly – from home to work and everything in between. This constant shifting is a big part of what psychologists refer to as “chronic low-grade stress.” It may not always be obvious, but it keeps the nervous system in a near-constant state of high alert.
Biologically, women are more sensitive to cortisol, the “stress hormone”[1]. Add societal expectations to the mix – especially around emotional labour, caregiving, and physical appearance – and you’ve got a pressure cooker of demands.
No wonder women are more likely to report feeling overwhelmed and to take on the emotional load for others [2]. Without space to rest and recover, this persistent stress can lead to burnout, hormonal imbalance, and reduced immune function.
Addiction to Stress
A worrying trend is how many women unknowingly become addicted to stress[3]. We live in a culture that so often tells us productivity = worth. Constant activity is celebrated, often fuelled by caffeine, and a ‘push through’ mentality. The result? A state known as “wired but tired”. Or, in other words, a common sign of long-term raised cortisol and adrenaline levels[4].
While in the early stages, stress can increase alertness and motivation, over time, it is linked to disrupted sleep[5], poor digestion[6], and immune suppression[7]. Chronic stress can also disrupt reproductive hormones and neurotransmitters such as serotonin and dopamine, influencing mood and emotional stability[8].
The effects are especially noticeable during hormonally vulnerable stages like the postnatal period, perimenopause, and the premenstrual phase[9] – times when the body needs more rest and support, not more stress.
Physiology of Stress
When the brain perceives a threat, it signals the adrenal glands to release cortisol and adrenaline[10]. These hormones help the body react quickly to danger, but when levels stay high for too long, they can disrupt digestion, immune function, and hormonal balance.
Over time, it can contribute to fatigue, anxiety, and impact the endocrine system – the network that produces and regulates hormones[11].
The Gut–Brain Connection
To understand stress response, we need to look at the gut–brain axis[12]. This communication network links the digestive system and the brain via the vagus nerve and immune pathways[13]. Not just responsible for digestion, the gut also produces up to 95% of the body’s serotonin[14], a neurotransmitter needed for mood regulation, appetite, and sleep[15].
Chronic stress can damage the intestinal barrier, resulting in increased permeability (“leaky gut”), microbiome imbalance (dysbiosis), and systemic inflammation[16]. The knock-on effects can include mood changes, hormonal imbalances, and worsened symptoms such as PMS and perimenopausal mood swings. So, it’s not a stretch to say that your gut and mental wellbeing are closely connected, which is why stress can hit you in your stomach as much as in your mind.
Sleep and Hormonal Health
Sleep is when the body restores itself, balancing hormone production and supporting mental wellbeing[17]. Here’s what happens during deep sleep:
- Growth hormone is released – supporting tissue repair and maintenance
- Cortisol is regulated – influencing how you respond to stress
- Melatonin aligns your circadian rhythm – essential for sleep quality and duration
Just one night of poor sleep can:
- Raise ghrelin – the hormone that increases hunger
- Lower leptin – the hormone that signals fullness
- Impair insulin sensitivity – making it harder to manage blood sugar
- Raise cortisol levels – increasing the stress response
This creates a cascade of cravings, mood dips, and poor decision-making[18].
Stress, and the Gut–Brain connection
Cortisol and reproductive hormones are deeply interconnected. When cortisol stays elevated, it can compete with progesterone, which may lead to disrupted menstrual cycles, mood disturbances, and challenges with reproductive health[19].
During perimenopause and menopause, the adrenal glands take over some hormone production. If these glands are already overtaxed by stress, symptoms like brain fog, anxiety, and emotional fatigue can intensify[20].
Stress, Mood, and Cravings
Hormonal fluctuations have a powerful impact on neurotransmitters:
- Oestrogen – supports serotonin synthesis, stabilising mood
- Progesterone – promotes the calming effects of GABA, which helps soothe the nervous system
In the late luteal phase, as these hormones dip, many women experience increased anxiety, irritability, and carbohydrate cravings[21].
These cravings are not about lack of willpower, and it's not just you. They’re a biological response, often driven by unstable glucose levels. Rapid blood sugar spikes followed by crashes are responsible for intensifying mood swings, fatigue, and emotional eating[22].
Long-Term Effects
Elevated stress can suppress progesterone, which is essential for ovulation, mood regulation, and fertility. Over time, chronic stress may also make menopausal symptoms worse, as the adrenal glands struggle to compensate for hormonal changes[23].
Women also tend to internalise stress, over-thinking, self-criticising, or taking on the emotional load of others [24]. This all adds up, increasing the risk of autoimmune conditions, depression, and chronic inflammatory diseases[25].
Recognising and breaking free from the cycle of stress addiction requires conscious action:
- Set boundaries – protect your time and energy
- Prioritise rest – reframe it as essential, not a luxury
- Seek support — whether through therapy, coaching, or community
Nutritional Strategies for Hormonal and Mental Resilience
The right nutrition makes a big difference to mood stability, energy, and even those mid-afternoon cravings. Here’s where to start:
- Balance meals with quality protein, healthy fats, fibre, and low-glycaemic carbs to help keep blood sugar steady
- Include omega-3s (found in oily fish, chia seeds, and flaxseeds) to help support healthy inflammation responses and neurotransmitter balance.
- Eat magnesium-rich foods like dark leafy greens, seeds, and dark chocolate to help support the nervous system.
- Cut back on sugary processed foods which can deplete vital nutrients, and add to inflammation or hormonal fluctuations
Eating a balanced diet full of nutrients can contribute to neurotransmitter balance and may ease hormonal symptoms throughout the month.
Nutrients that Stress Steals from the Body
Chronic stress isn’t just bad news for your mood and hormones; it can also drain essential vitamins and minerals your body needs to function at its best. When your stress response is triggered repeatedly, your body burns through these nutrients just to keep going, leaving you feeling depleted.
Here are some of the nutrients impacted by ongoing stress:
- Magnesium – supports muscle relaxation, stress reduction, and mood regulation.
- B Vitamins – vital for nervous system health and energy metabolism.
- Vitamin C – helps the adrenal glands and immune resilience
- Zinc – important for immune health, tissue repair, and hormonal regulation.
- Omega-3 Fatty Acids – support brain health, balance mood, and a healthy inflammatory response
When these nutrients run low, it can leave you more prone to fatigue, poor sleep, low immunity, increased irritability, and hormone imbalances, making it even harder to bounce back from stress.
Nutrients to Combat Stress
The right nutrients can help your body cope better with stress and recover more easily. This is especially important when a busy lifestyle, hormonal changes, or gaps in your diet make it hard to get everything you need from food alone.
- Magnesium Glycinate – a highly absorbable form of magnesium that supports muscle relaxation, sleep quality, and a calmer nervous system
- Ashwagandha– an adaptogen studied for its potential to help your body adapt to stress and support mood balance
- Omega-3 Fatty Acids – help maintain emotional balance and cognitive function, particularly during mood swings
- L-Theanine – an amino acid found in green tea that promotes a relaxed, focused state without drowsiness
- Protein & Healthy Fats – stabilise blood sugar levels, reduce energy crashes, and prevent stress-related cravings.
These nutrients act like a safety net for your body, helping to shore up resilience and reduce the long-term impact of stress on your hormones, energy levels, and mood.
Want an easy way to include them in your routine?
- Greens powder – a simple scoop with 21 plant-based ingredients, including Ashwagandha KSM‑66® and Green Tea Extract for daily nourishment
- CortiSoul – a daily ritual for calm containing Ashwagandha KSM‑66® and L-Theanine
- Vegan Protein Blend – a blend of pea and white hemp provides a complete amino acid profile, helping stabilise energy and supporting a balanced diet
Supporting Women at Every Stage
Women deal with hormonal shifts throughout their lives – from the menstrual cycle, to pregnancy, perimenopause and beyond. Thriving through these stages involves tuning into your body’s rhythms and taking a proactive approach to managing stress with:
- Nutrient-dense foods that meet your hormonal needs
- Consistent, restorative sleep to support mind and body recovery
- Mindful movement, think: yoga, walking, or dancing
- Time in nature and digital downtime to help reset your nervous system
- Emotional connection and social support to strengthen resilience
Being intentional with stress management can help you feel more grounded and supported, whatever stage of life you’re at.
