The Hidden Hormone Disruptor
Stress is everywhere and it’s inevitable. It’s something you encounter every day and it could be significantly impacting your hormonal balance and PMS symptoms.
Stress is a powerful hormone disruptor that can wreak havoc on your hormonal system, making PMS symptoms worse and creating a cycle of discomfort many of you mistakenly accept as normal.
The Stress-Hormone Connection
Stress isn't just a mental state—it has profound physical impacts, especially on your hormones. When you're stressed, your body releases cortisol, aka your "stress hormone" and put you in a state of “fight or flight”.
Here's how chronic stress can throw your hormones out of balance:
Cortisol Disruption: Chronic stress can lead to chronic high cortisol levels, which can interfere with the production and balance of other hormones, including estrogen and progesterone.
Progesterone Depletion: Stress can lower progesterone levels, potentially leading to estrogen dominance (it’s like a see saw)—both are common causes of PMS symptoms.
Thyroid Imbalance: Chronic stress can suppress thyroid function, affecting your metabolism and energy levels.
Insulin Resistance: Stress can contribute to insulin resistance, which can exacerbate hormonal imbalances and increase inflammation.
Stress & PMS: A Painful Cycle
Not only can chronic stress contribute to hormonal imbalances, but it can also make existing PMS symptoms feel worse.
Pain: Stress lowers your pain threshold (!!!) making cramps and other physical symptoms more intense.
Moodiness: Stress intensifies mood swings, irritability, and anxiety often associated with PMS. The interplay between stress hormones and neurotransmitters can intensify emotional symptoms.
Poor Sleep: Stress can interfere with sleep quality, leading to fatigue, and further hormonal disruption, plus it messes with appetite and blood sugar levels. Poor sleep often increases more stress, creating a vicious cycle.
Inflammation: Chronic stress promotes inflammation in the body, which can worsen PMS symptoms. Inflammation is increasingly recognized as a key factor in many menstrual disorders like PCOS and endometriosis.
Strategic Nutrition:
Magnesium-Rich Foods: Dark leafy greens, pumpkin seeds, and dark chocolate help regulate cortisol levels and support the nervous system. Magnesium deficiency is linked to increased stress sensitivity and helps to regulate estrogen and progesterone.
Omega-3 Fatty Acids: Found in fatty fish like salmon and sardines, these essential fats help reduce inflammation, support brain health, improving stress resilience, while also being a building block for building hormones.
Complex Carbohydrates: Whole grains and sweet potatoes help stabilize blood sugar and boost serotonin production for better moods.
These nutrients work together to support your body's stress response system and help maintain hormonal balance.
Adaptogenic herbs
Adaptogenic herbs are your allies when building stress resilience and restoring hormonal balance. Here's how these powerful herbs support your endocrine system:
Reishi: This medicinal mushroom regulates cortisol production, enhances sleep quality, and supports your immune system's response to stress. Studies show it may help reduce anxiety and fatigue.
Eleuthero: Known as Siberian ginseng, this root strengthens adrenal function, improves stress recovery, and helps maintain steady energy levels without the crashes common with caffeine.
Ashwagandha: Research shows this ancient herb can reduce cortisol levels by up to 30%, while reducing anxiety symptoms. It's particularly effective for stress-related sleep issues.
Consider incorporating these adaptogens through teas, tinctures, or supplements under professional guidance.
Breaking the Stress Cycle: A Simple Technique
While we can't eliminate all stress from our lives, we can change how we respond to it. Next time you go into high stress mode, notice your breath. Are you fully breathing from your lower gut and bringing your lungs along? Probably not. Shallow breathing creates more anxiety and stress.
Try this simple counting breath technique…
Counted Breath:
Inhale slowly while counting to 5
Exhale slowly for the same count
Gradually increase the count as you become more comfortable
While this exercise may appear easy, it effectively activates your parasympathetic nervous system, aka your “rest and digest” state and can help you reduce stress and promote relaxation instantly.
Try incorporating it into your daily routine so that it becomes a habit. That way, by the time your period comes, you’ll have set up this nourishing tool into your routine.
Stress management isn't just about feeling calmer all the time, that’s unrealistic—it's a fundamental part of hormonal and your overall health.
Ready to have less stressful periods and cycles?
Sign up for my upcoming online course, Femme Balance: 6 weeks to PMS-free living, designed to promote cycle regulation and PMS relief using food, natural approaches, and stress-reduction techniques to sync you with your hormones and cycles — so that you feel stronger, healthier, and more confident in your body.
