Stress: how it’s affecting your hormones.. And what works best for the perimenopausal mum
As a Naturopath specialising in women’s health and thyroid, I often see my perimenopausal mums struggling with energy problems, headaches, low mood and motivation as well as low thyroid function.
While many factors contribute to managing hormones at this life stage, one crucial element is often overlooked: how stress is contributing and how can we effectively manage our stress better.
Let’s explore why stress management is so important and how it directly impacts your perimenopausal symptoms as well as thyroid health.
The Critical Link Between Stress, worsening perimenopause transition and thyroid dysfunction..
The connection is more significant than you might think. Here's why effective stress management is crucial:
Cortisol steals from sex hormone production – Chronic stress increases cortisol, which can divert resources (like the hormone pregnenolone) away from producing oestrogen and progesterone, which contributes to that worsening of perimenopausal hormone imbalances.
Stress suppresses thyroid function – Elevated cortisol interferes with the conversion of inactive T4 to active T3 thyroid hormones, and can also increase something called reverse T3, all of which complicate an already changing metabolism and worsens fatigue and weight gain.
Disrupts the HPA axis – Ongoing stress dysregulates the hypothalamic-pituitary-adrenal axis, which also impacts the hypothalamic-pituitary-thyroid and ovarian axes, amplifying symptoms like mood swings, hot flashes, and brain fog.
Signs of Excessive Stress
A lot of my mums realise they’re super busy, but don’t always associate that with being under chronic stress. Our bodies are certainly built to cope with stress, but it’s that chronically induced, long-term stress that starts to alter systems in the body.
Around age 41-43, I see women realising that their body has changed, and consistently start to present with these stress and depleted symptoms:
Sleep disruption and fatigue – Trouble falling or staying asleep, paired with persistent tiredness even after rest.
Digestive issues – Bloating, reflux, constipation or diarrhoea due to stress slowing or overstimulating gut function.
Muscle tension and pain – Tight shoulders, jaw clenching, headaches, or general body aches from prolonged muscle contraction.
Stress reduction techniques for my busy mums
Now we are starting to see how stress is sabotaging our health, and let’s face it… stress is always going to be a part of our lives, here’s some ways we can start to better support our body’s ability to cope with stress:
Mindfulness: activates the vagus nerve by promoting slow, deep breathing and present-moment awareness, which signals safety to the brain. This triggers the parasympathetic nervous system—your body’s "rest and digest" mode—lowering heart rate, reducing cortisol, and calming the stress response.
Mindful Breathing at Bedtime – Taking 5 slow, deep breaths while lying in bed to calm the nervous system and ease into sleep.
Present-Moment Walks – Going for a short walk without distractions, noticing the sounds, smells, and sensations around you.
Tea Ritual Pause – Taking 5 quiet minutes to sip herbal tea mindfully, focusing on the warmth, taste, and breathing deeply between sips.
Evening Journalling Wind-Down – Spending a few minutes before bed to reflect on the day, jot down thoughts or gratitude, helping to process emotions, reduce mental clutter, and support more restful sleep.
Progressive muscle relaxation (PMR): helps reduce stress by systematically tensing and then releasing muscle groups, which sends signals to the brain that the body is safe and can relax. This lowers cortisol, eases physical tension, and calms the nervous system. This technique can help reduce pain perception and improve sleep quality, both of which are vital for managing heightened pain sensitivity and fibromyalgia.
Simple PMR techniques:
Start at your feet: Tense the muscles in your feet for 5 seconds, then release and notice the difference.
Move upward: Progress through calves, thighs, abdomen, hands, arms, shoulders, and face.
Breathe deeply: Inhale while tensing, exhale as you release each muscle group.
Do it lying down or seated: Ideal before bed or during a mid-day stress break.
Overcoming Stress Management Challenges
I understand that implementing stress reduction techniques can be challenging, especially when dealing with low mood and motivation. Here are some common obstacles and how to overcome them:
Challenge 1: Lack of time
Integrate stress reduction techniques into your daily routine, such as practicing deep breathing during your commute or while waiting in line.
Challenge 2: Difficulty focusing due to pain or fatigue
Start with very short sessions and gradually increase duration. Use guided techniques that don't require intense concentration.
Challenge 3: Feeling overwhelmed by the idea of adding another 'task' to manage health
View stress reduction as an essential part of your treatment plan, not an additional burden. Start small and celebrate small victories. Once it becomes habit, it’s easier to build on this 🙂
Integrating Stress Reduction into Your Health Plan
Remember, while stress reduction is crucial for managing your perimenopausal mum-health, it's most effective as part of a comprehensive approach. Consider integrating these stress management techniques alongside:
A balanced diet tailored to your nutritional needs
Regular physical activity, starting small, building a habit, and then extending on this
Adequate sleep hygiene practices
Minimise the caffeine with caffeine free alternatives: herbal teas, bone broths, warm water, lemon water
By focusing on stress reduction in conjunction with these other strategies, you can take a proactive approach to managing your health and hormones which will improve your overall well-being.
If you're finding it challenging to incorporate stress reduction techniques into your mum-health management plan, or if you have questions about how stress specifically affects your condition, don't hesitate to reach out. My job is to help women achieve their best health, and this is always an individualised approach.
Stay calm, stay healthy!
Tash xx
