1. Hormonal Balance and
Stress Response in Women
Sherry Humphrey
Anatomy & Physiology
JFK University

2. Many changes have occurred in the Lives
of women during the last century:
 Increased options regarding
career and family choices
 Now an integral segment of
the work force
 Earning more money than in
past
 Gaining greater career
success
 Delaying marriage and
childbirth Modern superwoman who
does it all

3. Yes, women have come a long way. On the surface it would seem
great strides have been made in independence and increased
perception of societal value beyond the home.
But let’s look at this development a little more closely:
 It's not only expected but necessary to work outside the home
 They are still managing household chores, cooking, and child care
 They take care of everyone else, with little time for themselves
 More has been added to their collective plate
 Many are overworked, overscheduled, undernourished, & sleep deprived
 Often stressed beyond physiological capacity

4. During youth and childbearing years, most women are generally
able to effectively manage these multiple roles and
responsibilities.
As women get older, the effects of this additional stress become
ever more apparent: Fatigue, weight gain, insomnia, irritability,
headaches, brain fog often set it. Many have less resistance to
stress, greater anxiety, & decreased immune function
All of which could be the normal effects of stress … aging …
menopause … certainly the physiological effects of hormones
are quite significant.

5. Hormonal Fluctuations
 As women get older a major
drop in progesterone occurs
 Although estrogen declines, it
fluctuates dramatically, leading
to greater estrogen dominance
 Additional symptoms are hot
flashes, night sweats, and mood
swings
 Women are living longer, having
fewer children, and more
menstrual cycles
 As such, subjected to more
hormonal instability than past
generations
Attention Younger Women:
Symptoms can occur as early
as the mid-30s
Perimenopause can begin 10-15
years prior to menopause
Hormone levels begin to decline as
the body prepares for menopause
Unfortunately it's not generally well
known, usually misunderstood by
women going through it, & often
ignored by medical practitioners
Reiss, U. (2001). Shames, R., & Shames, K. (2005).

6. If these factors aren’t enough, another to consider is the effects
of chronic stress on the body, which many women experience
due to these multiple roles.

The sympathetic division of the Autonomic Nervous System (ANS)
is activated in circumstances of danger or threat

The adrenal glands secrete stress hormones throughout the body
that trigger physiological reactions, such as diverting blood from
the digestive system to the heart, brain, and skeletal muscles
where it is necessary to enhance function

Heart rate, blood pressure, and blood sugar levels increase which
enable an ability to run and fight more vigorously than normal
Marieb, E. N. (2009).

7. Chronic Stress Persistent stress puts the body in a
constant state of “fight-or-flight”
 The body perceives any kind of
stress as a threat and automatically
engages the ANS
 Stress hormones, adrenaline and cortisol,
are released
 Effects of hormones throughout the blood
stream linger in the body
 The daily stressors of the modern world
cause many to experience sympathetic
overload which places the system in near
constant activation
 The adrenals continuously work overtime
which severely depletes resistance to any
stress
 This leads to decreased immune function,
chronic pain, and greater vulnerability to
disease
Marieb, E. N. (2009). Shames, R., & Shames, K. (2005).Schwarzbein, D. (2002).

8. Endocrine Imbalance
Reproductive hormonal stress and adrenal fatigue are often linked
During menopause the adrenal glands increase their production of
estrogen and progesterone to make up for decreased production
from the ovaries
When chronic stress continually engages the adrenal glands to
produce high levels of cortisol, they are not able to properly
regulate overall hormone production because their resources
are being diverted
Although cortisol is necessary to normal functioning (helping to
maintain blood pressure and energy production), high levels
eventually begin to damage healthy tissues
Adrenal fatigue is an outcome, a condition in which the adrenals
stop producing these hormones altogether and the body no longer
has any capacity to manage stress
Schwarzbein, D. (2002). Shames, R., & Shames, K. (2005).Reiss, U. (2001).

9. What Can Be Done
While hormonal issues are
complex and often beyond
the scope of most women’s
coping abilities (requiring
a well-informed &
understanding medical
professional), the basic
starting point is nutrition
and lifestyle ….

10. Nutrition
 Minimize or eliminate
refined sugars and
carbohydrates, artificial
sweeteners, and trans fats
 Limit exposure to
environmental toxins,
caffeine, drugs, alcohol,
& nicotine
 Ensure adequate nutrient
intake
 Regulation of blood
sugar/insulin levels
Increase complex carbohydrates,
proteins, & healthy fats
Choose nutrient dense foods:
Legumes, dark leafy greens,
nuts & seeds, and cruciferous
vegetables
Wild, fresh-water fish,
salmon, herring, or mackerel
Helpful supplements: fish oil, high
potency multi-vitamins/
minerals (B vitamins, vitamins E
& C, zinc), and amino acids if
protein intake is low
Haas, E. (2006). Perricone, N. (2002). Schwarzbein, D. (2002). Shames, R., & Shames, K. (2005).

11. Stress Response
It is crucial in the management
of hormonal issues to learn
healthy and appropriate
stress responses
Optimum nutrition, regular physical activity, and relaxation
techniques give the body the support it needs to mitigate the
negative effects of stress
Supplementation with adaptogenic herbs, such as ginseng,
rhodiola, and ashwagandha, strengthen stress response by
having a regulating effect on the endocrine system
Shames, R., & Shames, K. (2005).Head, K. A., & Kelly, G.S. (2009). Schwarzbein, D. (2002).

12. In Conclusion
Women generally spend much of their time and energy meeting
the needs of others and ignoring their own
While caring for others can have it's own rewards, self-nurturance
needs to take place to give a foundation of strength that is
necessary to healthy functioning and aging
To claim their power, women must acknowledge their strength
as determined, complex beings & ensure they can bring these
qualities into society
Women in their 30s, 40s, & 50s are at the perfect point to do
just that
First they must focus on personal wellbeing to thrive, sustain
vitality, and remain engaged in life!

13. References
Borkin, I.M. (2000). Women's hormones. Alternative Medicine, 37. Retrieved from
http://articles.mercola.com/sites/articles/archive/2000/11/12/womens-hormones.aspx
Haas, E. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. New York,
NY: Random House.
Head, K. A., & Kelly, G.S. (2009). Nutrients and botanicals for treatment of stress: Adrenal fatigue,
neurotransmitter imbalance, anxiety, and restless sleep. Alternative Medicine Review, 14,(2), 114-139.
Marieb, E. N. (2009). Essentials of Anatomy & Physiology.San Francisco: Pearson Benjamin Cummings.
Perricone, N. (2002). The Perricone Prescription.New York: Harper Collins.
Reiss, U. (2001). Natural hormone balance for women: Look younger, feel stronger, and live life with
exuberance.New York, NY: Pocket Books.
Schwarzbein, D. (2002). The Schwarzbein principal II: The transition.Deerfield Beach, FL: Health Publications,
Inc.
Shames, R., & Shames, K. (2005). Feeling fat, fuzzy, or frazzled: A 3-step program to restore thyroid, adrenal,
and reproductive balance.New York, NY: Penguin Books.