1. The Invisible Mental Load Is Spiking Your Cortisol

You might not be fighting fires, but your brain kind of is. Remembering library day, restocking nappies, managing bedtime battles and replying to the group chat, your body reads all of that as micro-stress.

Australian data shows women aged 25 to 44 report the highest psychological distress rates in the country, with one in five feeling chronically overwhelmed. This kind of ongoing pressure elevates your cortisol, which over time disrupts progesterone (the calming hormone) and your thyroid (your energy regulator). Cue mood swings, brain fog, and fatigue.

Try this: Create a “don’t do” list. Delegate one thing. Let go of one thing. Your hormones will thank you.

2. Your Morning Coffee Could Be Making Things Worse

We all love a good flat white, but having it on an empty stomach, especially first thing in the morning, is a common stress trigger.

When your body is already running on cortisol, which spikes naturally when you wake, adding caffeine without food sends your nervous system into overdrive.

A study from the University of Melbourne found that caffeine intake can amplify cortisol levels by up to 30 percent, especially in women with already high baseline stress.

Try this: Eat something with protein first. Then have your coffee. It’s a small switch with a big hormonal payoff.

3. Skipping Meals or Eating on the Run? Your Blood Sugar Is Paying the Price

We’ve all grabbed a crust in the car or skipped lunch because the toddler was melting down, but unstable blood sugar is one of the least talked about hormonal disruptors.

When your blood sugar drops, your body perceives it as a stress signal, releasing even more cortisol, and over time, that can throw off estrogen and progesterone too.

Try this: Pair carbs with fat or protein, like toast and nut butter or apple and cheese, to prevent crashes. And try not to go longer than three to four hours without eating.

4. Late-Night Scrolling Is Shifting Your Cycle

It sounds extreme, but hear us out.

Blue light from phones and tablets at night delays melatonin production, which directly impacts your circadian rhythm, and that rhythm influences your reproductive hormones.

Poor sleep leads to elevated cortisol, which disrupts ovulation and can cause irregular or painful periods.

In a 2022 survey by the Sleep Health Foundation, 35 percent of Australian women reported sleeping fewer than six hours a night and cited screen time as the number one culprit.

Try this: Set a tech-off timer at night. Even 30 minutes of no screens before bed can help reset your hormonal sleep cycle.

5. Holding It All In? Emotional Suppression Spikes Hormones Too

You might think you’re being calm, controlled, and holding it together. But bottling emotions can spike adrenaline and cortisol just as much as yelling into a pillow.

A study published in Psychoneuroendocrinology found that women who regularly suppress emotions had significantly higher cortisol levels and disrupted ovulation patterns.

Try this: Daily voice notes to yourself. A three-minute cry. Honest chats with friends. Releasing pressure is just as powerful as any supplement.