Reset your cortisol and prioritise your period health

Hi lovely,

Happy New Year!

January always feels like a fresh start—a chance to pause, reset, and decide what matters most. But here’s the truth: in today’s fast-paced world, stress can quickly sneak in, taking its toll on your mind, body, and even your period.

When I learned about cortisol, the stress hormone, and how it affects our bodies, it was a game-changer. Managing it became a priority, and I can’t tell you how much better I’ve felt since. So today, I’m sharing why resetting your cortisol levels is one of the most important things you can do for yourself this year—and how slowing down can lead to happier hormones and healthier periods.

The World We Live In: Why Stress Is Everywhere

We live in a world where “busy” has become a badge of honour—constant notifications, packed schedules, late nights, and a to-do list that never ends. Our bodies are stuck in survival mode, constantly pumping out cortisol, the stress hormone that’s designed to help us in emergencies.

Here’s the problem: our bodies were never meant to stay in high-stress mode all the time. And when cortisol levels stay elevated, it wreaks havoc—on our sleep, our mood, our energy, and yes, even our periods.

What Happens to Your Period When Stress Takes Over

When cortisol is high for too long, it can throw off your entire hormonal balance. Why? Because your body prioritises survival over everything else—including your reproductive health.

Here’s what you might notice:

• Irregular Periods: Stress can delay or completely stop ovulation, disrupting your cycle.
• Heavier or More Painful Periods: Hormonal imbalances caused by cortisol can make PMS symptoms worse.
• Increased Cramps: Elevated stress can lead to inflammation in the body, which amplifies period pain.

It’s your body’s way of saying, “Slow down. I need a reset.”

Resetting Cortisol: How to Slow Down and Feel Better

The good news? Your body has its own internal pharmacy. By managing stress, you can naturally release happy hormones like dopamine, oxytocin, and serotonin—balancing cortisol and helping you feel calmer, lighter, and more in tune with yourself.

Here’s what’s helped me reset my cortisol, balance my hormones, and significantly reduce PMS symptoms:

1. Prioritise Rest and Sleep
   Sleep is when your body repairs and resets. High cortisol can interfere with deep, restorative sleep, making PMS symptoms like fatigue and irritability worse.
   • My Tip: I have a wind-down routine 1 hour before bed. I avoid screens, write down my thoughts, process the day, and plan the next. After a busy day, my brain needs time to slow down.
   • Consistency is Key: I go to bed and wake up at the same time every day—yes, even on weekends! This habit has been pivotal for improving my energy levels and reducing PMS-related mood swings.

2. Plan Meals Ahead of Time
   If there’s one thing I know, it’s this: nothing adds to stress like the dreaded question, “What are we eating tonight?”

   Every Friday, I sit down and plan what we’re eating for the following week. I order all the food in advance, so there’s no last-minute scrambling, decision fatigue, or temptation to grab something unhealthy.

   Knowing meals are sorted takes a huge mental load off me, and I find I eat better, feel better, and stress less about food.

3. Make Time for Deep Breathing or Meditation
   Stress can amplify PMS symptoms like bloating, cramps, and mood swings by spiking cortisol levels. Just 5 minutes of deep breathing or meditation signals to your body that it’s time to relax.
   • My Tip: Focus on slow, deep breaths in moments of overwhelm to instantly calm your nervous system.

4. Go Screen-Free Before Bed
   Screen time stimulates your brain and keeps cortisol levels higher for longer, which can disrupt sleep and worsen PMS-related fatigue and irritability.
   • My Tip: Staying away from screens 1 hour before bed has been a game-changer for my mood and energy levels during my luteal phase (right before my period).

5. No Caffeine After 3 PM
   Caffeine increases cortisol and can exacerbate PMS symptoms like breast tenderness, anxiety, and sleep issues.
   • My Tip: I love my coffee, but I’ve made a habit of cutting it off after 3 PM. This has improved my sleep and kept PMS-related anxiety in check.

6. Quiet ‘Me Time’ in the Evening
   Stress can make PMS mood swings even harder to manage. Giving myself just 10 minutes to sit quietly in the evening helps me slow down, process the day, and reset.
   • Why It Works: It’s like pressing a pause button for my mind—no distractions, no stressors. This small act of “me time” reduces mental fatigue and calms emotional PMS flare-ups.

7. Focus on Single-Tasking
   Trying to do too much at once can leave you feeling frazzled and fatigued. Multitasking may feel productive, but it actually increases stress and drains your energy.
   • My Tip: Focus on one task at a time. Whether it’s work, cooking, or relaxing, being fully present helps me feel calmer and more in control—especially in my luteal phase when I need to slow down.

8. Nourish Yourself
   Food can either soothe or worsen PMS symptoms. Stress-fighting, hormone-friendly foods like magnesium-rich greens, dark chocolate (yes, really!), and omega-3s help balance cortisol and reduce PMS-related cramps and bloating.
   • My Tip: Including these foods regularly has made a huge difference to my PMS symptoms and overall energy.

Cortisol and PMS Go Hand-in-Hand

When you slow down, reduce stress, and focus on balance, your body starts working with you, not against you. Managing cortisol can improve your sleep, reduce PMS symptoms, and give you the energy and calm you deserve—every phase of your cycle.

Let’s make this the year of calmer minds, happier hormones, and smoother periods.

Discover Happier Periods Here →

With love,
Rupal x