And What You Can Do About It

If you’re a woman in her 40s, you’ve likely noticed some not so great changes in your body, mood and energy levels. Hot flushes, insomnia, irritability, brain fog, joint pain, weight gain and irregular periods are often solely attributed to perimenopause, but there’s often more at play than just shifting hormones. Chronic stress is a major contributor to all the symptoms of perimenopause and it’s often overlooked and not addressed.

Read on to find out more about how stress negatively affects hormone balance during perimenopause and learn some practical strategies that will help you regain control of your health naturally.

Stress and Hormone Balance

Female hormone levels naturally change and fluctuate during perimenopause, but chronic stress can disrupt what should be a gradual shift and make hormone changes a huge and unpleasant problem.

Cortisol, commonly known as the stress hormone, is essential and beneficial in the right quantities. However, when stress gets chronic, cortisol is produced by the body in excess and this interferes with the delicate balance of other key hormones, including:

• Progesterone which helps to regulate sleep, mood and relaxation
• Oestrogen which supports reproductive health, bone density and heart health
• Testosterone which is important for energy, libido and maintaining muscle mass

Excess cortisol can reduce the body’s ability to produce these hormones effectively, leading to symptoms such as:

• Poor sleep and insomnia
• Anxiety and irritability
• Brain fog and cognitive changes
• Weight gain, especially around the abdomen
• Bone density loss and increased risk of osteoporosis
• Blood sugar imbalances and insulin resistance

This effect is sometimes referred to as ‘Cortisol Steal’ where the body, out of necessity in its stressed out state, prioritises cortisol production over other hormone needs, worsening perimenopausal symptoms.

Why Conventional Medical Advice Often Falls Short

Most healthcare providers focus on treating symptoms rather than addressing root causes like chronic stressors, sleep problems, diet and lifestyle. While hormone replacement therapy (HRT) can be necessary for some women, many are prescribed it without exploring holistic, non-pharmaceutical approaches first.

Functional medicine and nervous system regulation can support hormone balance and improve overall health naturally and both put women back in control of their own health and wellbeing.

Practical Strategies To Support Hormone Balance & Reduce Stress

Here are some effective, evidence-based ways to reduce stress and help you balance your hormones during perimenopause.

1. Prioritise Sleep

Quality sleep is essential for hormone regulation and being able to function optimally. Create a consistent bedtime routine, limit screen time an hour before bed and aim for 7 to 9 hours of sleep per night.

2. Mindful Movement

Gentle exercise such as yoga, stretching or mindful walking can help to lower cortisol levels and improve overall wellbeing.

3. Spend Time In Nature

Just 5 minutes outdoors, listening to birds, feeling the breeze on your skin and enjoying the greenery can calm your nervous system and reduce stress. If you can spend longer outdoors, great. Nature is a wonderful stress reducer.

4. Heart-Focused Breathing

Focusing on the area around your heart while breathing slowly in and out for a count of five can instantly calm your nervous system and lower your stress. Find a quick demo of this here.

5. Set Boundaries & Manage Responsibilities

Evaluate your commitments and identify areas where you can say ‘no’ or delegate tasks. Reducing external stressors frees energy to focus on your health.

6. Nutrition & Functional Support

A balanced diet rich in essential nutrients helps your body produce hormones effectively and supports overall health.

Small Changes – Big Impact

You don’t need to overhaul your life overnight, that’s unrealistic and will only add to your stress and overwhelm. Small, consistent practices however: calming your nervous system, a sleep routine, eating well and setting boundaries, can dramatically improve how you feel. The goal is not perfection, but creating a life where you can move in and out of stress instead of being stuck in it.

Take Action

If you want to learn more about managing stress, supporting your hormones naturally and feeling better every day, check out The Re-Calibration 6 week course. Each week functional medicine health coach Sam Shrosbree and I cover:

• Functional medicine insights for hormone balance
• Nervous system regulation tools
• Nutrition and lifestyle strategies
• Simple, practical techniques you can integrate into a busy life

The course is designed for busy women who want evidence-based, actionable tools to improve their health and wellbeing.

Join the wait list for the next round here.

Chronic stress is a significant factor that can worsen perimenopause symptoms. By managing stress, supporting hormone balance and making small, but consistent lifestyle changes, you can take control of your health and improve your quality of life.

Watch the vlog version of this blog here or listen to the podcast below.