Mood, stress and hormones: what’s the link?

Many women will not be surprised to learn that hormonal changes can impact our stress levels and mood.

As part of our mind matters series this month, we are exploring the relationship between women’s sex hormones, oestrogen and progesterone, and their levels of serotonin and dopamine. These are brain chemicals that play an important role in regulating mood, motivation and emotional wellbeing, sending messages all over our bodies.

Serotonin helps keep us happy and calm and studies show that low levels of serotonin are linked with common mental health issues such as depression. Dopamine is associated with motivation, pleasure and the brain’s reward system.

So how is our mood impacted by our hormones?

Progesterone is key

Research suggests progesterone is the most influential sex hormone for women when it comes to affecting mood.

While progesterone is best known for its role in fertility, it also influences mood. The hormone has a calming, restorative effect in the body and helps support emotional balance. Maintaining healthy progesterone levels is important because it supports the brain’s neurotransmitters, which help regulate how we feel.

So why would we have low progesterone?

It can happen for several reasons.

For women who are menstruating, progesterone is at its lowest during the first day of a period to ovulation.

Levels also drop during perimenopause and menopause – as women age, the ovaries naturally produce less progesterone.

Another sneaky culprit when it comes to low progesterone is stress. The body relies on the same raw materials to produce both progesterone and stress hormones. When we experience stress — whether it’s a looming deadline, financial pressure or ongoing worry — the body often prioritises producing cortisol, our primary stress hormone. Over time, if the body repeatedly focuses on making cortisol, progesterone levels can drop. Which leads us to….

The problem with cortisol

High cortisol levels lead to anxiety, irritability and burnout. So, if our body is choosing to produce cortisol instead of progesterone, we are missing out on the calming effect the female hormone offers, and we have to deal with more chaos from high cortisol.

High cortisol can leave the body in a constant state of high alert. People often describe this as feeling “tired but wired”.

Over time it can lead to anxiety, irritability and burnout. It may also cause difficulty concentrating, brain fog, restlessness and mood swings.

What other hormones affect our mood?

Our thyroid hormones have a part to play in our emotional and mental health.

Hypothyroidism (Low Thyroid Hormone) is often associated with feelings of sadness, depression, apathy, and low motivation.

Hyperthyroidism (Excess Thyroid Hormone) frequently causes nervousness, irritability, panic attacks, and anxiety.

Rapid shifts in these hormone levels can also cause emotional volatility.

Testosterone is another hormone to consider – often overlooked in women’s health, low testosterone has been linked to reduced motivation, fatigue, and mood disturbances, particularly in perimenopausal and postmenopausal women.

What steps can we take to prevent hormones negatively impacting our mood?

1.    Get your hormone levels checked.Ask your GP, naturopath or other health professional what tests you can use to check your levels of key hormones such as oestrogen, progesterone, testosterone, thyroid function, and cortisol. If you are found to have persistently abnormal hormone levels, you may need support from a specialist in women's health or endocrinology. They can help you manage hormonal changes that affect your mood.

2.    Boost your progesterone

·      Pay attention to your breathing. Focus on breathing right into your belly. Imagine your belly is a balloon inflating and deflating. Breathing into your belly ensures you are breathing deeply, which sends a strong signal to your nervous system that you are relaxed.

·      Keep nutrient levels high to support production of hormones and neurotransmitters. Te Atatu Toasted muesli blends are packed with wholegrains and other nutrients your body needs.

·      Learn to say no. If you slow down and make time to rest, your stress will reduce, allowing your body to produce more progesterone and less cortisol.

·      Choose the exercise you need right now. If you are feeling wired and anxious, opt for more restorative options such as going for a walk or doing yoga or Pilates.

3.    Support your mental health naturally

·      Prioritise sleep. Poor sleep quality disrupts hormone balance and contributes to mood instability.

·      Manage stress. Techniques like mindfulness, meditation, and deep breathing can lower cortisol levels and improve emotional wellbeing.

·      Choose foods that support healthy serotonin levels, often called the body’s “happy hormone”. These include foods containing vitamin D such as salmon, sardines and eggs.

Understanding the connection between hormones, stress and mood can help you take practical steps to support better balance, energy and emotional wellbeing..

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