Last Updated:July 05, 2025, 18:52 IST
Research has revealed that women are more prone to hormonal shifts due to stress. An expert shares how to restore the hormonal imbalance.
Small lifestyle adjustments can aid stress and hormonal health.
Ever noticed a breakout right before a big meeting, or an irregular menstrual cycle during emotionally exhausting months? It’s not just a coincidence. Stress doesn’t just rattle your mind; it unsettles your hormones, too.
Women, in particular, are more vulnerable to stress-related hormonal shifts. According to the American Psychological Association, women consistently report higher stress levels than men, often ranking them at an eight or above on a 10-point scale. But the real impact goes beyond emotions; chronic stress disrupts the endocrine system, your body’s hormone command centre.
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Dr. Sajili Mehta, Consultant Paediatric Endocrinologist at Surya Mother And Child Super Speciality Hospital, Pune, mentions that when stress hits, cortisol (the fight or flight hormone) surges. While useful in small bursts, persistent stress keeps the cortisol levels elevated, knocking key hormones like estrogen and progesterone off balance. The result? Irregular cycles, weight gain, insomnia, mood swings, low libido, and even fertility issues. In some cases, long-term stress is linked to PCOS, thyroid imbalances, and the early onset of perimenopause.
Reclaiming Balance: Where to Begin
Dr Mehta mentions that this hormonal imbalance can be reset. Restoring hormonal harmony starts with small, consistent lifestyle changes:
Prioritise Sleep: Aim for 7–8 hours each night – your body’s natural hormone reset.Nourish Wisely: Magnesium-rich foods (like dark chocolate, spinach), healthy fats (nuts, avocado), and B-vitamin sources can support hormonal health.Move Gently But Regularly: Activities like walking, yoga, swimming, or strength training help lower cortisol and stabilise mood.Practice Mindfulness: Just 10 minutes of daily meditation or breathwork can lower stress and regulate the nervous system.Protect Your Peace: Set boundaries. Prioritise joy. Not every hour needs to be productive.Dr Mehta says, “Hormones don’t operate in isolation, they mirror how you live, feel, and cope. Listening to that rhythm, and adjusting your pace accordingly, isn’t indulgent – it’s essential.”
Understanding the deep link between stress and hormonal health empowers women to take control of their well-being. By making small, intentional lifestyle changes, balance is within reach.
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Location :Delhi, India, India
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