As a woman leading in the business world, stress is an unavoidable part of the journey. But unlike men, who have a 24 hour hormonal cycle, women navigate a much more complex biological journey – from monthly menstrual cycles to pregnancy, perimenopause, and beyond. And here’s the catch: unmanaged stress doesn’t just lead to overwhelm; it can have a profound impact on your hormones, showing up as nagging symptoms which in turn can impact your energy, focus, and overall performance.

We’re not asking for special treatment here – although workplace policies acknowledging biological differences would be a step in the right direction. But, with mindful awareness, we can work with our biology instead of against it to unlock greater productivity, mental clarity and resilience.

The stress-hormone connection: why it matters

Research shows that burnout rates spike in women over 40, with Deloitte finding that more than a quarter of women experience health challenges due to hormonal changes, often working through pain and discomfort. And yet, most of us were never taught how to work in sync with our hormones – until we hit a wall.

As a health coach, I’ve seen one major culprit behind hormone related symptoms time and time again: chronic stress.

Think you’re not stressed? Your body might tell a different story. From skin issues like acne and eczema, frequent infections, brain fog, unpredictable weight gain or irregular or disruptive periods? These could all be signs that stress is throwing your hormones off balance.

At this point it might be helpful to clarify what is meant by “hormones”. So often, as women, we are referring to the reproductive hormones, estrogen and progesterone, which both have far reaching effects on the body. But the human body makes over 50 hormones, working as part of a complex system, reacting and communicating with each other. From thyroid hormones, to stress hormones like cortisol and adrenaline. The interplay of hormones and the daily stressors of modern life – endless to-do lists, processed food, poor sleep, and the pressure to always be “on” – can quietly throw our bodies out of balance. Symptoms like fatigue, painful periods and digestive issues aren’t just inconveniences; they’re signals, urging us to listen and respond.

Turning burnout into balance: my own wake-up call

For years, I brushed off my own symptoms – weight gain, acne, brain fog, and emotional rollercoasters – as simply ‘hormonal.’ Like many, my solution at the time was to go on the pill, cut calories and do high intensity exercise.

Months later, I found myself in full-blown burnout, experiencing panic attacks and crippling anxiety. Only with hindsight did I realise that chronic stress had been the underlying trigger. I was pushing myself through whilst ignoring my body’s signals, and paying the price.

When I began to prioritise my nervous system, intentionally nourish my body and introduce some self-compassion, things began to change. This is what inspired me to train as a health coach.

The truth is our bodies evolved for a very different world. If we want to thrive as leaders, we have to be intentional about our health. Understanding more about our hormones and stress management needs to be a core part of that.

Practical strategies: how to support your hormones under pressure

1. Track your cycle: your secret leadership advantage

Understanding your hormonal fluctuations can be a game-changer. Energy, focus, and resilience fluctuate throughout the month – so why not use that knowledge to your advantage? With so many cycle tracking apps these days, it’s a no-brainer.

You can’t always rearrange meetings around your cycle, but small shifts – like scheduling big presentations during high-energy phases and allowing for deep work when focus is strongest – can make a difference. You can even tweak your workout routines and nutrition to support different phases of your cycle to manage symptoms.

This knowledge is your power – even as you come into perimenopause and things begin to change. When you have the data, you are better equipped to advocate for your own health and to have conversations with health professionals when extra support is needed.

2. Fuel your body for resilience

Skipping meals, relying on caffeine or eating on the go? These habits spike cortisol (your stress hormone) and wreak havoc on blood sugar levels, leading to energy crashes, mood swings, and stubborn weight gain.

Instead, focus on stress-buffering nutrition:

• Protein at breakfast to stabilise blood sugar and support brain function
• Healthy fats to nourish your nervous system (think avocado, nuts, and olive oil)
• Fibre from fresh fruit and veg supports a healthy gut microbiome, which in turn boosts mood by producing serotonin and other neurotransmitters
• Complex carbs (not the ultra-processed kind) to keep energy steady
• Limit processed foods which increase inflammation and stress on the body

3. Move smarter, not harder

Exercise is a fantastic stress reliever and daily movement is essential – but not all movement is created equal when it comes to hormonal balance.

• Higher intensity workouts (Running, HIIT, spinning) are best in the first half of your cycle when estrogen is higher
• Gentler movement (walking, yoga, strength training) is better pre-menstruation when progesterone needs support and recovery can be harder
• Morning workouts help align with natural cortisol rhythms. Intense evening exercise can spike your cortisol levels when they would normally be lower, leaving you feeling wired and make it harder to drop off to sleep, so keep these on the gentle side

4. Rest like your success depends on it – because it does

Women in leadership often juggle high-pressure careers, family responsibilities and personal obligations. But being constantly busy doesn’t make you a better leader. Without the balance of rest and downtime – it makes you less effective in all of your roles.

Simple, doable ways to reset:

• Five-minute mindfulness moments: No need for an hour-long meditation – just a few deep breaths away from your screen can reset your nervous system
• Tech boundaries: Shut down screens at least 30 minutes before bed to protect melatonin and support quality sleep
• Movement breaks: Even a short walk between meetings can lower cortisol and improve focus

The long game: Thriving beyond 40

Perimenopause and menopause bring hormonal shifts that can impact productivity, focus, and emotional resilience. The good news? Proactively managing stress through nutrition, movement, and rest can significantly ease this transition. The earlier you start, the lower your risk of severe symptoms of menopause

Key areas to prioritise:

• Muscle strength (strength training helps prevent muscle loss and boosts metabolism and even improves cognitive function)
• Bone health (calcium, vitamin D, and weight-bearing exercise reduce osteoporosis risk)
• Brain health (omega-3s, hydration, and quality sleep support cognitive function)

Stress isn’t going anywhere – but the way we handle it can make or break our performance. By understanding how stress and hormones intersect, female leaders can take control of their health, energy and impact.

The more we normalise these conversations, the more empowered women will be to lead – not just by pushing through stress, but by proactively supporting their bodies alongside it.

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