How Stress Wrecks Your Gut (oh and hormones too!)

We like to think we’re good at handling stress. I certainly did when I was leading advertising agencies and raising 5 children….I had it handled…who was I kidding!?

Many of us have built careers, juggled families, run households, and survived parent teacher meetings, deadlines, and airport queues.

But here’s the catch: our body doesn’t care if the stress comes from a wild inbox or a wild animal — it reacts the same way.
And our gut? It’s the first casualty.

Because when stress hits, our brain sends one clear message to our digestive system:
“Stop everything. Not now. We’re busy surviving.”

What Stress Actually Does to our Gut

When we’re stressed, our body activates the fight-or-flight response — flooding us with adrenaline and cortisol (stress hormone). That’s helpful if we’re outrunning a bear… not so much if we’re just answering our clients 11pm email.

Here’s what happens:

• Our digestion slows right down (because digesting lunch is low priority when we’re “in danger”).

• Blood flow and enzyme production in our gut decrease.

• The tight junctions that protect our gut lining loosen — creating what’s often called “leaky gut”. So food molecules end up where they shouldn’t.

• And our friendly good gut bacteria? They start packing up, making room for the more inflammatory types.

In other words, stress literally changes the terrain of our gut — which then messes with our mood, energy, and most importantly for us in midlife, our hormones.

The Hormone Domino Effect

When our gut is inflamed, it triggers more cortisol. More cortisol throws off insulin balance, messes with thyroid function, and reduces progesterone — the hormone that keeps us calm, grounded, and sleeping soundly.

So suddenly we are:

• Wired at night and exhausted in the morning.

• Craving sugar, carbs, or coffee to stay afloat.

• Snapping at our partner, then crying five minutes later.
  Sound familiar?

It’s not just “menopause mood swings.” It’s our gut and stress hormones doing the tango.

The Modern Midlife Problem

The truth is, most women in midlife are in a permanent low-grade fight-or-flight mode.
We’re over-caffeinated, under-rested, and multitasking like it’s an Olympic sport.

Our body never gets the memo that it’s safe — which means our gut never fully switches back into rest and digest mode.
That’s why even “healthy eaters” can feel bloated, foggy, and flat. You can’t digest kale in a state of chaos.

So, What Can We Do About It?

No, you don’t need to quit your job or move to Bali (though tempting). You just need to help your gut and nervous system find calm again.

Here’s how:

1. Breathe before you eat.
Three slow belly breaths before a meal tells your body, “Hey, we’re safe — it’s digestion time”. I know this might feel weird at first (it did to me), but trust me…this simple little action really helps your gut and your hormones.

2. Eat without multitasking.
No emails, no phone scrolling, no TV news. Just you and your food. Focus on what you are eating. Feel the texture. Taste your food and Bonus… you’ll eat slower, which improves digestion.

3. Move gently, not frantically.
Walking, yoga, or stretching helps lower cortisol and boost gut motility. My husband and I go out for an evening stroll after dinner…it’s a fab way to catch up and de-stresses us both!

4. Watch your caffeine and wine.
These are stress amplifiers disguised as treats. Caffeine literally opens your adrenal glands and pumps adrenaline into your system…so yes your body feels it’s being chased by a bear even if you are enjoying a nice flat white in your favourite coffee shop. Try herbal tea or sparkling water some nights — your gut will thank you.

5. Prioritise rest like it’s a meeting with the CEO.
Because it is — you’re the CEO of your health. Sleep is your foundation in health. I’ll address sleep in more detail in the coming blogs but in the meanwhile…prioritise sleep like your life depends on it…because it does!

Stress isn’t going anywhere — but how our gut and hormones handle it is within our control.
If you calm your nervous system, your digestion improves. When your digestion improves, your hormones balance out.
It’s all connected.

So next time you feel bloated, wired, or overwhelmed, don’t just blame your hormones.
Ask yourself: “Am I actually giving my gut a chance to breathe?”

Because sometimes, the most powerful midlife medicine isn’t a supplement or diet — it’s a deep exhale.

Put the mask on you first, reduce stress and thrive again!

Subscribe now to get these blogs delivered direct to your inbox and get your FREE Top Sleep Tips PDF.