World Humanitarian Day: How Helping Others Supports Your Hormones

When you hear “humanitarian,” you might think of large-scale missions, disaster relief teams, or doctors travelling across the globe. And yes — those incredible acts save lives.

But here’s the truth: humanitarianism isn’t just for those on the front lines. It’s any act of kindness, service, or compassion that uplifts another person. And on this World Humanitarian Day, I want to shine a light on something you might not expect…

Helping others doesn’t just make the world better. It can change your biology — especially during midlife when hormone shifts can leave you feeling flat, anxious, or worn down.

The Science of Helping Others and Hormone Health

Acts of kindness and giving spark specific, measurable changes in your body’s hormonal chemistry. These shifts are particularly helpful during perimenopause and menopause, when your estrogen, progesterone, and other key hormones can be unpredictable.

Let’s break it down:

1. Boosts Oxytocin — Your Connection and Calm Hormone

• Oxytocin is released during moments of bonding, trust, and compassion.
• Helping someone — even in a small way — gives you a natural oxytocin surge.
• Higher oxytocin levels reduce feelings of isolation and anxiety, and they can even lower blood pressure.

2. Lowers Cortisol — Your Stress Hormone

• Cortisol is essential in small doses, but chronically high cortisol (thanks to midlife stress, poor sleep, or overwork) disrupts weight, mood, and energy.
• Studies show that altruistic behaviour can lower cortisol levels, calming your nervous system and reducing inflammation.

3. Increases Endorphins — Your Natural Pain and Mood Relief

• Endorphins are your brain’s feel-good chemicals. They reduce pain perception and promote a sense of wellbeing.
• Acts of kindness can trigger what researchers call a “helper’s high,” which is similar to the boost you get from exercise.

4. Supports Dopamine — Your Motivation Hormone

• Dopamine drives motivation, focus, and pleasure.
• Helping others gives you a clear sense of purpose, which stimulates dopamine production. This is especially valuable during hormonal changes, when motivation can dip.

Why This Matters in Midlife

When estrogen levels decline, so does the regulation of serotonin, dopamine, and other neurotransmitters that influence mood and energy. Pair that with higher stress levels and changes in sleep, and it’s no wonder many women feel more anxious, less motivated, and emotionally flat.

But the hormonal cocktail triggered by helping others — more oxytocin, endorphins, and dopamine, with less cortisol — helps restore balance. This isn’t just a “feel good” effect; it’s a biological response that can improve mood stability, energy, and even resilience to stress.

How to Add More “Humanitarian Hormones” to Your Life

You don’t need a passport or a full-time volunteer role to experience these benefits. Try:

• Micro-Acts of Kindness: Hold the door open, pay a compliment, or send a message of encouragement to someone.
• Local Volunteering: Offer a few hours at a food bank, animal shelter, or community garden.
• Skill Sharing: Mentor a younger colleague or teach a skill to someone eager to learn.
• Cause-Driven Donations: If you can’t give time, contribute to a charity aligned with your values.
• Deep Listening: Give someone the space to talk without interruption or distraction.

Even just one intentional act of kindness per day can keep your “hormone helpers” activated.

Helping Others Helps You

This World Humanitarian Day, remember: you can’t pour from an empty cup — but sometimes, filling someone else’s cup helps refill your own.

Helping others doesn’t just create a ripple effect in the world. It’s a powerful, natural way to boost your hormone health, your mood, and your sense of purpose in midlife.

If you’re ready to pair this hormonal boost with the right movement, nutrition, and recovery strategies for your 40+ body, my 12-week program The Weight is (OVER) will guide you every step of the way.

Helping others might just be one of the best things you can do — for them, and for yourself.