Busy Lives, Busy Minds: The Mental and Physical Health Impact on Women Today

These are common symptoms of living a life of urgency, and signs that it may be time to slow down or take a break:

• Feeling perpetually exhausted
• Imbalanced hormones
• Adrenal fatigue from the over production of stress hormones
• Challenges with menstrual cycle
• Craving sugar
• Feeing like there is never enough time
• Feeling guilty if you take a break
• Struggling to sleep
• Feeling like you need to speed everywhere you go

When time is tight, it’s easy to rely on quick, processed foods. But these often spike blood sugar and leave you drained. Nourishing your body with whole, fresh foods helps regulate hormones, stabilise energy, and support your stress response.

Focus on:

• Complex carbohydrates for steady energy

• Protein to support hormone health and satiety

• Magnesium, B vitamins & vitamin C, which are often depleted during stress

• Omega-3 fatty acids to reduce brain fog and improve focus

And remember: healthy doesn’t mean complicated. Simple, nourishing meals that come together in 10–15 minutes can fuel you for the whole day.

As the world evolves and we are able to do more without leaving our house and car, our movement naturally decreases. We can order our food online and have it delivered to our home, we can drive thru to get our take-away coffee without leaving the car and can take lifts or moving walkways to ease our efforts in buildings and airports.

Exercise is important for our physical and mental health. There are numerous health concerns that are associated with a sedentary lifestyle.

As much as sources vary, many describe a sedentary lifestyle as spending 6 or more hours in a day sitting or lying down and taking part in little or no physical activity. I know that if I don’t make a conscious effort to take a break to move during the work day, I can finish the time at my desk with less than 2,000 steps.

The World Health Organisation suggests 150 minutes of moderate activity each week. There is extensive research to show the benefits of regular movement rather than an exercise session once during the day. It is moving our body throughout the day that is the key.

I like to encourage my clients to ‘exercise snack’ throughout the day. Making use of the precious pockets of time; the 5 or 10 minutes that you may have, has many benefits for your mind and body.

When life feels like a race, being present is your superpower. Constantly rushing leads to burnout, anxiety, and disconnection. Presence allows you to slow your thoughts, connect to the moment, and bring calm to your day.

Being present helps:

• Lower stress and overwhelm

• Improve clarity and decision-making

• Foster deeper relationships

• Create space for rest and self-care

Start small—take three deep breaths before your next task, savour your coffee, or pause for 60 seconds between meetings. Tiny moments of mindfulness add up.

Sleep is often the first thing women sacrifice when life gets busy—but it’s foundational for everything else.

Poor sleep impacts:

• Emotional regulation and resilience

• Hormone balance

• Metabolism and weight

• Immune function

• Mental clarity

Set a bedtime routine, avoid screens late at night, and create a calm sleeping environment.

This blog shares quick tips for quality sleep.

You can’t do it all—and that’s OK. One of the biggest mindset shifts you can make is recognising what’s within your control and letting go of the rest.

You can control:

• How you respond to stress

• What you prioritise each day

• The way you treat your body and mind

• Your routines, boundaries, and self-talk

Letting go of things you can’t control—other people’s emotions, opinions, or unexpected changes—lightens your mental load and creates space for calm and clarity.