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Osnaživanje, stil i inspiracija spajaju se u svakom izdanju našeg magazina.
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December 2, 2025
Research shows that if you’re a woman between the ages of 32 and 60, you have about a 30% chance of experiencing symptoms of hormonal imbalance. Whether it will be insomnia, leg cramps, or cycle irregularities depends entirely on what you “draw” on the hormonal roulette wheel. And according to experts, if you want to avoid problems, you should stay away from stress.
There’s just one issue with that recommendation: it’s nearly impossible to follow while building a career, caring for a family, and juggling endless responsibilities. Most of us quickly resort to Plan B — finding ways to keep our hormones balanced even in stressful periods.
If we want a balanced body, our hormones need to be in balance as well. Hormones are chemical messengers that regulate countless metabolic processes in the body — which is why they are at the center of every conversation about women’s health. Every month, we already deal with serious hormonal fluctuations tied to the menstrual cycle. We certainly don’t need additional imbalances.
Stress is one of the strongest disruptors of hormonal health.
When we’re under pressure, the body increases production of cortisol. When cortisol spikes due to acute stress, all other bodily processes suffer. The body enters a classic “fight or flight” mode — turning off reproductive and digestive functions because they’re no longer the priority. Metabolism slows, mood drops, productivity suffers. Chronic stress can even lead to adrenal fatigue and burnout.
They are the first to take the hit. Excess cortisol can significantly lower progesterone in the second half of the menstrual cycle, which leads to estrogen dominance. The consequences include:
migraines, heavy periods, reduced fertility, cycle irregularities — the list is long.
Thyroid hormones can also become imbalanced if you’re constantly under stress.
Stress directly slows the conversion of T4 into active T3 and increases TSH.
Feel like your metabolism has slowed, concentration is off, your hands and feet are cold, and you’re prone to weight gain?
Check these hormones — and shift your focus toward stress management.
Cortisol raises blood sugar levels, prompting the body to release more insulin. You’ll feel this as energy crashes, cravings, and fatigue.
Stress hormones also interfere with melatonin (sleep), as well as dopamine and serotonin (mood), trapping us in a cycle of insomnia and low mood.
A Mediterranean-style diet is ideal for supporting hormonal balance.
For thyroid health, include foods rich in iron, vitamin D, zinc, selenium, and iodine.
To regulate insulin, reduce refined carbohydrates and sugar, and increase protein.
For balanced sex hormones, increase intake of vitamin D, zinc, B vitamins, and magnesium.
Daily gentle movement outdoors helps regulate mood and sleep.
One study shows that just 20 minutes in nature lowers stress hormones.
This can be walking, light jogging, or any low-intensity movement.
Note: intense cardio can increase cortisol, so if you’re already stressed, temporarily switch to activities that activate the parasympathetic nervous system: stretching, tai chi, yoga.
We know — easier said than done — but aim for at least seven hours of uninterrupted sleep each night. Sleep is critical for cortisol detoxification and numerous metabolic processes.
But quality matters:
Avoid blue light before bed.
Keep phones and laptops out of the bedroom.
Let morning light in — sunlight exposure boosts melatonin production later at night.
Maintaining healthy boundaries between work and personal life is essential.
You can’t pour from an empty cup.
Set limits and say no to extra responsibilities — you can’t be everything to everyone.
Sharing thoughts and emotions with friends, family, colleagues, and neighbors builds strong social bonds that support mental health and lower stress. And find an activity you enjoy — nothing boosts dopamine and serotonin as quickly as a good hobby.
Photo: Maksim Goncharenok / Pexels.com
