Good health begins as a thought

Achieving long-term health and energy is a balancing act. Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body.

Many studies have been conducted on the mind-body connection. What we know for sure is that a positive attitude works – when we remember to nurture it.

Wholesome food, avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress?

Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food.

Winning ways to promote good mind-body health

1. EXERCISE

The release of endorphins during exercise promotes a sense of wellbeing, which has the added benefit of boosting your immune system.

During exercise, the lymphatic system – a network of tissues and organs that helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells. Unlike the blood, which is transported by the heart, lymph fluid only moves if you do. 

A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections.

Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels, which in turn puts less pressure on your immune system.

2. GET ENOUGH SLEEP

According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night. 

To aim for the recommended seven to eight hours of sleep per night, avoid caffeine, digital screens and try to turn in at the same time each evening. 

3. FOCUS ON SELF-CARE

Make an effort to do something nice for yourself every day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness. 

Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents.  If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective. 

4. MINDFULNESS

You cut in half the chances of catching a cold by meditating. A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days. Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system.

5 IT TAKES A VILLAGE…

Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’.

Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation. 

“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield, American author and Buddhist mindfulness pioneer.

Your daily habits could be wrecking your mental health - here’s how to fix them

The way you start and structure your day plays a huge role in your mental wellbeing. Small, seemingly harmless habits - like checking your phone first thing or skipping breakfast - can set off a chain reaction that affects your mood, energy, and stress levels.

Circadian rhythm disruption can worsen PCOS symptoms due to its role in hormone regulation and overall metabolic health. Specifically, disruptions in circadian rhythms can affect hormones like cortisol, melatonin, and those related to reproduction (LH and testosterone), which are already often elevated in PCOS. Maintaining a regular sleep-wake cycle and healthy circadian rhythm can help manage PCOS symptoms by improving hormone balance and potentially reducing insulin resistance. 

The good news is that you don’t need to overhaul your entire life to see improvements. Simple, strategic tweaks can have a big impact, helping you feel calmer, more in control, and more resilient to daily stress.

The stress loop - how modern life is making you more anxious

For many people, stress feels like a normal part of life. But modern habits are keeping stress levels high, even when there’s no immediate reason to feel anxious.

Cortisol, the body’s main stress hormone, follows a daily rhythm, naturally rising in the morning and tapering off at night. But common lifestyle choices - poor sleep, irregular eating, excessive screen time - disrupt this rhythm, leading to chronic stress and low resilience.

Erratic blood sugar levels can also play a role. When meals are skipped or loaded with refined carbs, blood sugar spikes and crashes, triggering cortisol release and creating a cycle of energy dips, cravings, and mood swings.

Breaking free from this loop means taking a closer look at your own daily habits and making small but powerful adjustments.

How your morning routine could be ruining your mood

Morning habits set the tone for the entire day. Some of the most common ones can actually increase stress levels, making it harder to stay focused, productive, and emotionally balanced.

• Phone before food - scrolling through emails or social media first thing in the morning spikes cortisol, putting the body into stress mode before the day has even begun.
• Caffeine on an empty stomach - coffee first thing might feel like a quick energy boost, but without food, it can cause a blood sugar crash later in the morning, affecting mood and focus.
• Skipping protein at breakfast - protein provides the building blocks for neurotransmitters like dopamine and serotonin. A low-protein breakfast (or skipping breakfast entirely) can leave you feeling sluggish and irritable.
• Lack of daylight exposure - natural light helps regulate the body’s internal clock and supports serotonin production, essential for mood and sleep. Spending the first hours of the day indoors can throw off this natural balance.

Making simple changes to the morning routine can help stabilise energy, improve focus, and set the stage for a calmer, more productive day.

5 daily habits that will boost your brain and lift your mood

- Get light before screens - exposure to natural light in the morning helps regulate cortisol and serotonin levels. Stepping outside for five to ten minutes shortly after waking can improve mood, energy, and sleep quality. If you have time for a walk, that’s great. Even sitting outside with your morning cuppa will work.

- Eat within an hour of waking - a balanced breakfast with protein, healthy fats, and fibre helps keep blood sugar steady, reducing mid-morning energy crashes and irritability. The stress hormone cortisol is naturally higher in the morning. Extending a fast until later in the morning – particularly if you’re already stressed – will cancel any positive gains you think you’re getting.

- Move more, but gently - exercise is beneficial for mental health, but intense workouts can raise cortisol levels if the body is already under stress. Low-impact movement, like walking or stretching, can be a better choice for stress resilience.

- Prioritise protein and healthy fats - protein-rich foods help produce two of the important brain chemicals that support mental wellbeing, dopamine and serotonin, while healthy fats support brain health and inflammation control. Good choices include eggs, nuts, seeds, oily fish, and avocado.

- Set a wind-down boundary - evening habits influence how well the body handles stress the next day. Limiting screen time, dimming lights in the evening, and avoiding late-night work can support better sleep and stress regulation.

Small changes, big impact

Improving mental wellbeing doesn’t require a complete lifestyle overhaul. Focusing on small, sustainable habit shifts, such as getting more natural light, stabilising blood sugar, and setting healthy boundaries with screens, can make a noticeable difference in how you feel.

Trying just one of these habits for a week can be enough to see positive changes. The key is consistency over perfection. Making small but intentional choices each day can help break the stress cycle, improve resilience, and support long-term mental wellbeing. 

So where will you start? What jumps out at you.  And if you would like to talk more, don't hesitate to book in a free call with me here.

Stress and Cortisol as Drivers of PCOS

While hormonal imbalances are frequently discussed in the context of PCOS, there's an underlying factor that may be contributing more than you realize: stress and its associated hormone, cortisol. 

Research shows that stress is emerging as a significant player in driving PCOS, potentially exacerbating symptoms and influencing hormonal imbalances. Stress triggers the release of cortisol, a hormone produced by the adrenal glands in response to perceived threats. While cortisol serves a vital role in the body's fight-or-flight response, chronic stress can lead to dysregulation, impacting various systems and possibly contributing to the development and progression of PCOS.

Stress-Related Signs of PCOS

Here are some tell-tale signs that stress and cortisol may be exacerbating your PCOS:

• Irregular Menstrual Cycles: Chronic stress can disrupt the delicate balance of hormones responsible for menstrual regulation, leading to irregular periods commonly seen in PCOS.
• Elevated Androgens: Stress-induced cortisol fluctuations may influence the production of androgens, further exacerbating the hormonal imbalances inherent in PCOS.
• Insulin Resistance: Cortisol can promote insulin resistance, a hallmark of PCOS that can worsen with chronic stress.
• Weight Management Challenges: Stress-driven hormonal changes can impact appetite regulation, potentially leading to weight gain or difficulty in losing weight.
• Mood Fluctuations: Chronic stress can contribute to mood swings, anxiety, and depression – all of which are prevalent in individuals with PCOS.

How does cortisol affect our hormones?

While cortisol does not directly impact the production of female sex hormones, such as oestrogen and progesterone, it can indirectly influence the balance of these hormones through its interactions with the hypothalamic-pituitary-adrenal (HPA) axis and the hypothalamic-pituitary-gonadal (HPG) axis.

Here's how cortisol can affect the female sex hormone balance:

HPA Axis Interaction: The HPA axis, which controls the stress response, involves the hypothalamus, pituitary gland, and adrenal glands. Chronic stress and elevated cortisol levels can disrupt the HPA axis and lead to dysregulation of other hormonal systems, including the HPG (hypothalamus-pituitary-gonad) axis responsible for regulating sex hormones.

Disruption of Menstrual Cycle: High levels of chronic stress and cortisol can lead to irregular menstrual cycles or even amenorrhea (absence of menstrual periods) in some women. This disruption in the menstrual cycle can impact the balance of oestrogen and progesterone, which are essential for normal reproductive function.

Impaired Ovulation: Cortisol can affect the production of gonadotropin-releasing hormone (GnRH), a hormone that triggers the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones are crucial for ovulation and the regulation of the menstrual cycle. Disruptions in the GnRH-LH-FSH pathway due to stress and cortisol can lead to anovulation (lack of ovulation) and hormonal imbalances.

Insulin Resistance: Chronic stress and elevated cortisol levels can contribute to insulin resistance, a condition where the body's cells become less responsive to insulin. Insulin resistance is often associated with PCOS.

Progesterone Production: Stress and cortisol can also affect the production of progesterone, a hormone that is important for maintaining pregnancy and regulating the menstrual cycle. Chronic stress may lead to inadequate progesterone levels, which can impact fertility and menstrual regularity.

Managing Stress for PCOS Wellbeing

Acknowledging the influence of stress and cortisol on PCOS opens the door to a better way of dealing with it. Strategies to help decrease stress and promote cortisol balance can play a pivotal role in alleviating symptoms:

• Mindfulness and Meditation: Practicing mindfulness and meditation techniques can help regulate stress hormones and promote relaxation.
• Regular Physical Activity: Engaging in regular exercise can reduce stress, improve mood, and support hormonal balance.
• Adequate Sleep: Prioritize quality sleep, as sleep deprivation can contribute to stress and exacerbate PCOS symptoms.
• Stress-Reduction Techniques: Explore stress-reduction techniques such as deep breathing, yoga, or aromatherapy to promote relaxation.
• Support Network: Building a strong support network and seeking professional guidance can provide valuable tools for managing stress.

By addressing stress through changes in lifestyle, implementing regular stress-reduction techniques, and a supportive network, women with PCOS can take steps towards restoring hormonal balance, alleviating symptoms, and enhancing overall quality of life. Remember, stress management isn't just a nice add-on to PCOS management – it's essential.

If you’d like to chat to us about how stress might be affecting your PCOS symptoms, why not book in a free call? You can book it by clicking here.