Make Time To Relax

In today’s fast-paced world, stress has become a constant companion for many women. Chronic stress not only takes a toll on your mental well-being but also disrupts critical systems in your body, including your hormones, metabolism, and immune function.

Intentional relaxation is not a luxury – it’s an essential part of maintaining vibrant health, especially for women navigating hormonal shifts or high-pressure lifestyles.

Chronic stress is like running your body on "low battery" all the time. It doesn’t just leave you feeling mentally drained – it affects your hormones, metabolism, and immune system, too:

• Hormones: High stress levels keep cortisol elevated, throwing off other hormones like estrogen and progesterone, which can lead to irregular periods, PMS, or intensified menopause symptoms.
• Metabolism: Elevated cortisol makes your body hold onto fat, especially around your midsection, and can cause blood sugar spikes and crashes, leaving you exhausted and craving junk food.
• Immune Function: Chronic stress weakens your defenses, making it harder to fight off colds or recover from everyday fatigue.

Now imagine waiting until your phone is completely dead before charging it. It’s frustrating, it takes longer to reboot, and it might not even hold a charge as well anymore. That’s what happens when you ignore stress and don’t take time to relax until your body "forces" you to—whether it’s through burnout, sickness, or a visit to the doctor.

But when you intentionally take time to relax, it’s like plugging your phone in regularly so it’s always ready to go. Even just 10–15 minutes of deep breathing, journaling, or walking outside can reset your stress response, lower cortisol levels, and help your body function better. For example, if you spend a few minutes every evening winding down with a cup of tea and a good book, you’ll feel calmer, sleep better, and wake up more refreshed, ready to face your busy schedule without crashing.

Don’t wait for your "low battery" warning. Taking time to relax isn’t indulgent. It’s essential. It’s how you keep your body running smoothly, just like you keep your phone charged and ready to go.

Why it matters

Stress activates your body’s fight-or-flight response, raising cortisol levels to help you deal with immediate challenges. While short-term stress can be beneficial, chronic stress creates a cascade of health issues for women, including:

1. Disrupted Hormonal Balance:
   • Elevated cortisol interferes with reproductive hormones like estrogen and progesterone, leading to irregular cycles, worsened PMS symptoms, and intensified perimenopause or menopause symptoms.
2. Metabolic Dysfunction:
   • High cortisol can cause insulin resistance, making it harder to stabilize blood sugar levels and contributing to weight gain, particularly around the midsection.
3. Weakened Immune Resilience:
   • Prolonged stress suppresses the immune system, leaving you more vulnerable to illness.
4. Mental Fatigue and Burnout:
   • Chronic stress depletes neurotransmitters like serotonin and dopamine, affecting mood, focus, and mental clarity.
5. Persistent Inflammation:
   • Elevated cortisol triggers low-grade inflammation, which is linked to conditions like cardiovascular disease, autoimmune disorders, and metabolic syndrome.

The science behind it

• Cortisol and Chronic Stress
  • High cortisol levels caused by stress impact nearly every system in the body. Over time, this leads to insulin resistance, poor sleep, and systemic inflammation, creating a cycle of fatigue and burnout.
• The Role of the Parasympathetic Nervous System
  • Relaxation practices stimulate the parasympathetic nervous system (your “rest-and-digest” system), helping lower cortisol levels, reduce heart rate, and promote feelings of calm.
• Vagus Nerve Activation
  • Activities like deep breathing and meditation activate the vagus nerve, which connects the brain to the gut and plays a critical role in managing stress, digestion, and overall mental clarity.
• Hormonal Support
  • Relaxation is particularly important during perimenopause and menopause, as stress exacerbates hormonal fluctuations and can worsen symptoms like hot flashes, fatigue, and mood swings.

Start here

Practice Deep Breathing: Spend 5–10 minutes a day practicing diaphragmatic breathing. Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6 seconds.

Meditate or Reflect Daily: Dedicate at least 15 minutes to mindfulness, journaling, or quiet reflection to calm your mind and process your thoughts.

Engage in Calming Activities: Find joy in relaxing hobbies like reading, painting, gardening, or walking in nature. These activities help reduce cortisol and boost dopamine, the “feel-good” hormone.

Build a Bedtime Routine: Establish a consistent wind-down period before bed. Avoid screens, and try gentle stretches, a warm bath, or reading to signal your body it’s time to sleep.

Schedule a Digital Detox: Reduce stress by setting boundaries with technology. Dedicate time each evening or weekend to unplug from emails, social media, and notifications.

Pro tip

Listening to soothing binaural beats as a part of your evening routing – for just 12 minutes – can help train your brain and body to unwind, even at the end of your busiest days.