TLDR
- Stress can influence both physical and emotional wellbeing.
- Your hormonal system is highly sensitive to stress, and chronic or unaddressed stress may contribute to hormone-related shifts such as low energy, changes in digestion, sleep challenges or mood fluctuations.
- Supportive habits such as sleep, movement, balanced eating and targeted supplementation may help you maintain resilience.
How stress affects the body
Stress is a normal part of life, but persistent or overwhelming stress can influence how you feel both physically and mentally. In Australian surveys, many adults report that stress affects their energy, sleep, mood and general wellbeing.
Common stress responses include:
- Muscle tension
- Digestive discomfort
- Headaches
- Low energy
- Changes in sleep patterns
- Feeling overwhelmed or flat
These experiences are linked to the way stress interacts with your hormonal system.
The connection between stress and hormones
Your endocrine system produces the hormones that regulate mood, energy, metabolism, sleep, reproductive function and more. This system is designed to adapt quickly when short-term stress arises. For example, hormones like adrenaline help you respond to immediate challenges.
The concern arises when stress becomes ongoing and your body has little opportunity to reset. Long-term stress may influence hormone production and the communication pathways your body relies on for balance.
Common signs that stress may be affecting hormonal balance include:
- Changes in digestion
- Shifts in appetite or metabolism
- Low mood or reduced motivation
- Poor sleep quality
- Lethargy or “wired but tired” feelings
- Changes in menstrual regularity for women
These experiences are usually temporary when stress is well managed.
Practical ways to support stress and hormonal balance
1. Identify your stress triggers
Understanding what contributes to your stress can help you respond more intentionally. You might notice patterns linked to work, relationships, sensory overload or certain environments.
Creating small, predictable “decompression” habits - like a short walk, journalling or speaking with a friend - can help your body come back to baseline.
2. Prioritise rest and sleep
Sleep and stress influence each other in both directions. Adults benefit from 7–9 hours of quality sleep to support recovery and hormone regulation.
A calming wind-down routine may include:
- Reducing bright screens before bed
- Gentle stretching
- Magnesium supplementation
- Breathing exercises or meditation
3. Move your body regularly
Regular movement helps regulate stress hormones and supports mood, energy and sleep. It doesn’t need to be strenuous - walking, yoga, Pilates or light strength training can all be helpful.
4. Support your body with nourishing foods
Balanced meals that include protein, fibre, healthy fats and colourful plants provide the nutrients your body relies on during stressful periods.
Nutrients commonly used for stress resilience include:
-
Ashwagandha, traditionally used to support a healthy stress response
-
B vitamins, which support energy and mood pathways
-
Magnesium, known for supporting muscle relaxation and nervous system balance
5. Consider supportive supplements
Alongside lifestyle foundations, supplements can help create a simple, consistent stress-support routine.
Many people choose:
- Ashwagandha for stress resilience
- Magnesium for relaxation and sleep
- B Complex for energy and mood pathways
- Ginkgo + Brahmi for cognitive support
Vitable offers personalised daily vitamin packs so you can include the nutrients that fit your health goals.
The bottom line
Stress is often unavoidable, but the way you support your body makes a meaningful difference. By focusing on sleep, movement, nourishing food and targeted nutrients, you can help maintain hormonal balance and overall wellbeing.
To build a tailored routine, explore your personalised Vitable vitamin pack. Take the quiz.
Last updated November 2025
