Manage Stress, Manage Your Well-Being

Manage Stress, Manage Your Well-Being

Welcome to Top Notch Vitality, where our team of highly trained practitioners is dedicated to helping you achieve optimal health and well-being through personalized care, including addressing the link between stress and hormone health.

Stress is a natural part of life, but chronic stress can take a significant toll on your body, including your hormones. Research has shown that chronic stress can lead to hormone imbalances, such as high cortisol levels, which can contribute to symptoms such as weight gain, low energy, and sleep problems (Choudhary, 2016).

At Top Notch Vitality, we understand the importance of managing stress in order to achieve overall health and well-being. Here are three methods for reducing stress:

  1. Exercise: Regular physical activity has been shown to reduce stress and improve overall well-being (Focht, 2015). Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. This can be as simple as going for a daily walk or jog, joining a fitness class, or hitting the gym.

  2. Deep breathing: Deep breathing techniques can help to activate the body’s relaxation response and reduce stress (Goyal, 2014). Try this simple deep breathing exercise: Close your eyes and take a deep breath in through your nose, filling your lungs completely. Hold for a few seconds, then exhale slowly through your mouth. Repeat this several times. You can do this anywhere, anytime, and it only takes a few minutes to feel the benefits.

  3. Mindfulness meditation: Mindfulness meditation involves focusing on the present moment and paying attention to your thoughts and feelings without judgment (Kabat-Zinn, 2013). This can be as simple as finding a quiet place to sit or lie down, closing your eyes, and focusing on your breath. You can also try guided meditation apps or classes to help you get started.

Incorporating these stress-reducing techniques into your daily routine can help to improve your overall well-being and manage chronic stress.

At Top Notch Vitality, we believe in taking a holistic approach to wellness. In addition to hormone therapy, we offer a range of services to support your overall health and well-being, including stress management techniques. Our team, led by Derek Hazelwood FNP-C, is here to help you achieve your health goals and feel your best.

If you’re ready to take control of your health and feel your best, we invite you to schedule a consultation with Derek Hazelwood FNP-C and our team. We are here to support you and help you achieve your wellness goals. Thank you for choosing Top Notch Vitality.


Choudhary, D., & Cappuccio, F. P. (2016). Sleep, stress and cardiovascular disease. Current Opinion in Cardiology, 31(6), 604-610.

Focht, B. C. (2015). Exercise as a stressor: A closer look at the stress concept. Journal of Physical Education, Recreation & Dance, 86(8), 28-32.

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. New York, NY: Bantam Books.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.