We’re spending more than ever on self-care – yet we’ve never been more stressed. Could it be that we’re focusing on the wrong things? Francesca Lyon, Director of Nutrition at FUTURE WOMAN, argues that true self-care isn’t just about candles, spa days, and face masks—it’s about understanding what your body really needs to feel safe and supported.
In an increasingly fast-paced world, the concept of self-care has become a popular buzzword. Often associated with indulgent activities like bubble baths, face masks, and occasional massages, these traditional methods offer moments of relaxation. However, a closer look at surprising data (and what we see daily at FUTURE WOMAN) on stress reveals a crucial insight – most of us don’t actually know how stressed we truly are. This eye-opening reality underscores why these conventional self-care practices might only scratch the surface, and why in 2025, real, effective self-care needs to go much deeper, focusing on the intricate needs of your nervous system and taking a personalised approach to your well-being.
Understanding the Impact of Stress
We often underestimate the pervasive impact of stress on our lives. Stress can be external (stemming from life events like work, relationships, and societal pressures) or internal (arising from factors within our bodies such as hormone imbalances, lack of sleep, poor diet, and negative thoughts). What’s even more significant is that our perception of stress plays a vital role in how our bodies respond. You might not even realise you’re under stress because your body is remarkably good at adapting. However, this chronic, often unrecognised stress has profound implications for your hormones, menstrual cycle, and overall health.
Chronic stress profoundly impacts the delicate communication pathway between your brain and your ovaries (the HPO axis) and your adrenal glands (the HPA axis). This disruption can lead to a cascade of hormonal imbalances, manifesting as:
● Irregular periods or missing periods. Stress can interfere with ovulation, leading to longer or shorter cycles.
● Hormone imbalances. Stress can elevate cortisol levels, which can, in turn, affect other hormones like oestrogen, progesterone, and androgens.
● Increased inflammation. Elevated cortisol can contribute to inflammation, further exacerbating hormonal imbalances and other health issues.
● Sleep disturbances. Stress can disrupt your sleep patterns, and poor sleep itself is a significant internal stressor.
● Mood changes. The interplay between stress hormones and sex hormones can significantly impact mood, contributing to anxiety and low mood.
● Struggles with fertility. Stress can disrupt the hormonal balance necessary for successful conception.
● Hair loss. Stress can push more hair follicles into the shedding phase.
Beyond Bubble Baths: Science-backed Self-care
While a relaxing bath can provide temporary relief from the day’s tensions, it often doesn’t address the underlying physiological imbalances caused by chronic stress. True self-care in 2025 needs to be more intentional. Focusing on nurturing your nervous system at a deeper level. This involves understanding your individual stress response and implementing personalised strategies.
Here are some practical, science-backed ways to truly care for yourself and your nervous
system in 2025:
● Understand Your Stress Levels Through Testing: Consider testing your stress hormones, particularly cortisol, to get an objective understanding of how your body is responding to stress. Assessing your cortisol awakening response (CAR) can also provide valuable insights into your body’s stress management system. Many of our clients are very surprised to learn about their true stress levels.
● Identify and Mitigate Your Internal and External Stressors: Take a conscious look at the factors contributing to your stress, both within your environment and within your body. Implement strategies to reduce exposure to external stressors where possible and actively work on managing internal stressors.
● Balance Your Blood Sugar: Imbalanced blood sugar is a significant internal stressor. Focus on eating regular, balanced meals with adequate protein, healthy fats, and complex carbohydrates to stabilise blood sugar levels.
● Prioritise Sleep and Support Your Circadian Rhythm: Make sleep a main daily priority. Aim for 8-9 hours of quality sleep each night and establish a consistent sleep-wake cycle. Expose yourself to early morning sunlight and minimise blue light exposure before bed.
● Incorporate Mindful Movement: Engage in regular physical activity, but be mindful of not over-exercising, as this can add to stress, especially if your cortisol levels are low. Prioritise low-impact exercises and activities that you enjoy.
● Practice Deep Belly Breathing: Simple yet powerful, diaphragmatic breathing is a fast and effective way to calm your nervous system and shift into a parasympathetic state.
● Address Underlying Inflammation: Recognise that internal inflammation from gut imbalances, food sensitivities, or other underlying conditions can contribute to your overall stress load. Consider exploring gut health and addressing any identified imbalances.
● Learn to Recognise Your Body’s Stress Signals: Pay attention to the subtle cues your body gives you when you’re feeling stressed. This awareness is the first step towards responding effectively.
In 2025, true self-care transcends fleeting moments of pampering. It’s about gaining a deep understanding of your body’s unique stress response and adopting a personalised approach that addresses the root causes of imbalance. By focusing on nurturing your nervous system, you can move beyond the superficial and truly transform your well-being, fostering lasting resilience and vitality.