The Link Between Stress & Hormonal Imbalances
Stress might feel like an unavoidable part of modern life - but when it becomes constant, it can seriously disrupt your body’s natural rhythms, especially your hormones. In this guest article, Dr Jennifer Singh, specialist in integrative women’s health and bioidentical hormone balancing at the Marion Gluck Clinic, shares her expert insights on how stress impacts hormonal health - and what you can do to restore balance. With a root-cause approach and years of clinical experience, Dr Singh helps women reconnect with their bodies and feel more like themselves again.
Taking a root-cause approach to hormone health, Dr Singh is an advocate for combining advanced diagnostic tools like the DUTCH test with personalised care that helps women get back in balance - body, mind, and mood.
"While short bursts of stress can sometimes be helpful, motivating us to meet deadlines or avoid danger, chronic stress has profound implications for our health, particularly when it comes to hormone balance,” she told us.
Read on for more.
How Stress Affects Hormonal Health
When we're exposed to a stressful situation, the body activates its "fight or flight" response. This physiological reaction, known medically as the "adrenal response," floods the bloodstream with stress hormones such as cortisol and adrenaline. In this state, the body redirects energy away from non-essential systems like digestion and reproduction, prioritising survival mechanisms like increased heart rate, faster breathing, and heightened alertness.
Each hormone in the body has an optimal level in order to maintain hormonal balance. When there is a rise in cortisol as a result of high amounts of stress, other hormones such as thyroid stimulating hormone, insulin, and sex hormones may deplete.
This imbalance can lead to a host of physical and emotional symptoms, ranging from fatigue, anxiety, and mood swings to digestive issues and fertility problems. Cortisol, the body's primary stress hormone, essentially takes centre stage during stressful periods, pushing other hormones aside. Over time, this dominance can throw off delicate hormonal cycles, particularly in women, where elevated cortisol can reduce progesterone and lead to estrogen dominance - a known contributor to PMS, irregular periods, and difficulty conceiving.
One advanced tool that practitioners may use to assess hormone health is the Dried Urine Test for Comprehensive Hormones (DUTCH test). This test provides a detailed picture of hormone levels and how they’re metabolised in the body, offering insights into cortisol patterns, estrogen-progesterone balance, and adrenal fatigue.
Fortunately, you can take proactive steps to reduce stress and support hormone balance through lifestyle changes and targeted interventions.
Here are five expert-backed strategies:
1. Follow an Anti-inflammatory Diet
Nutrition plays a foundational role in hormone health. An anti-inflammatory, Mediterranean-style diet is rich in fresh produce, lean proteins, healthy fats (like avocados, nuts, and olive oil), and whole grains, all of which support hormonal regulation.
To maintain thyroid function, include foods rich in selenium, iodine, zinc, and iron. To balance insulin and blood sugar, limit refined carbohydrates and sugar. And to support sex hormone production, ensure adequate intake of vitamin D, magnesium, and B vitamins. Flaxseed and soy-based phytoestrogens can also help modulate estrogen levels naturally. Hydration is equally important; herbal teas such as tulsi (holy basil) are known to soothe the nervous system and support adrenal function.
2. Spend Time in Nature
Daily exposure to natural light and green spaces has been shown to reduce cortisol levels significantly. Just 20 minutes outdoors, whether walking, stretching, or gardening, can help regulate the body’s stress response. While exercise is important, overtraining with high-intensity workouts can increase cortisol. On stressful days, opt for gentler movement like yoga, tai chi, or walking, which activate the parasympathetic nervous system, your body's “rest and digest” mode.
3. Practice Good Sleep Hygiene
Sleep is when the body heals and rebalances, and it plays a critical role in hormone regulation. Even a single night of poor sleep can raise cortisol levels the following evening. Aim for 7–8 hours of uninterrupted sleep in a dark, cool environment. Reduce exposure to blue light by limiting screen time before bed and begin your day with natural sunlight exposure to reset your circadian rhythm and boost melatonin production.
If you struggle with sleep, consider establishing a wind-down routine that includes light reading, journaling, or a warm bath, practices that help transition the nervous system into a relaxed state.
4. Set Boundaries and Prioritise Self-Care
Modern culture often glorifies hustle and productivity, but constant busyness can be detrimental to your health. Set clear boundaries between work and personal time. Say no when necessary and make room for rest. Practising self-care, whether that’s a solo walk, creative outlet, or quiet moment with a book, helps restore your sense of balance and preserve emotional energy.
Remember: you can't pour from an empty cup. Recharging yourself regularly allows you to be more present and resilient.
5. Improve Social Connections and Find Your Purpose
Emotional wellbeing is closely tied to social health. Talking openly with trusted friends or family can lower stress and improve perspective. Research shows that people in socially cohesive communities report fewer mental health issues, regardless of socioeconomic status.
Finding purpose, whether through a career, hobby, or volunteer work, also fosters
resilience and a sense of joy. Engaging in activities you love boosts the release of serotonin and dopamine, further supporting emotional and hormonal balance.
Hormonal health is deeply intertwined with our stress levels and lifestyle habits. While the body is designed to handle temporary stress, long-term exposure can wreak havoc on hormonal equilibrium, affecting everything from energy levels to fertility. Fortunately, by implementing mindful dietary choices, stress-reducing routines, and supportive relationships, you can restore balance and foster long-term wellbeing.
About The Marion Gluck Clinic
The Marion Gluck Clinic is the UK’s leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues. Founded by Dr. Marion Gluck herself, the clinic uses her method of bioidentical hormonal treatment to rebalance hormones to improve wellbeing, quality of life and to slow down ageing.
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