If I Were a Woman in Yachting Right Now, These Are My Daily Non-Negotiables for Happy Hormones

The yachting industry offers amazing opportunities and experiences, but let’s be real—the impact it has on crew health can sometimes overshadow the good. So many people end up leaving because the job takes a serious toll on crew health. Between the long hours, high expectations, lack of personal space, being far from family, and constant movement, it’s way too easy to push your own needs aside.

As an ex-yacht stewardess turned Hormone Health Coach, I’ve learned the hard way what happens when you ignore your body’s signals. If I could go back, I’d absolutely do things differently when it comes to taking care of myself. That’s why I created a simple, realistic blueprint in my new ebook to help you find balance and understand the signals your body’s giving you.

The best thing you can do for yourself right now? Start tuning in and working with your body. Don’t wait until you’re drowning in burnout, exhaustion, or other health issues like I did. Your body’s always got your back; it’s not working against you—it’s sending you signals to protect you. Those symptoms we often brush off? They’re common but not normal, and ignoring them can lead to bigger problems down the road. Listen early, make small changes, and you’ll thank yourself later.

I’ve put together some daily “non-negotiables” that can help you feel your best—and thrive, instead of just survive.

1. Get Outside for 5-10 Minutes in the Morning – No Sunglasses!

If you’re an interior crew, you know what I mean when I say sometimes you go 48 hours without even stepping outside. Getting just five minutes of natural morning light (without sunglasses) helps reset your body’s internal clock, lifts your mood, and sets you up for better sleep later. It sounds small, but it’s a game changer—give it a try!

2. Add Healthy Fats to Every Meal

I know you’ve probably been told to avoid fats, but let me tell you—healthy fats are actually your friend and your body needs it. Think avocados, nuts, seeds, olive oil, or coconut oil. Even adding a small amount to each meal can help stabilise your blood sugar, keep you feeling fuller for longer, and, most importantly, support your hormone health. As yacht crew, we’re always on the move, so this is essential for keeping both your energy and hormones balanced!

3. Use Gloves with Cleaning Products

The majority of the products used onboard are packed with harsh toxins that can really mess with your hormones and overall health. Your skin absorbs what it touches, so wearing gloves when you clean is a simple way to protect yourself from long-term hormonal imbalances. It might feel like a hassle at first, but it’s way easier than dealing with health issues down the road, trust me!

4. Invest in Non-Toxic Cosmetic Products

I get it—it’s convenient to have free access to cosmetics onboard, but here’s the thing: many of them are packed with ingredients that can mess with your hormones. Investing in a few toxin-free products for yourself—like sunscreen, moisturisers, body wash, shampoo & conditioner and makeup—can make a massive difference to reduce hormone disruptors. It’s not about being perfect; small changes add up over time. Start by swapping one product at a time when it runs out and slowly build from there. You can even use apps like Yuka or ThinkDirty to scan products and see what toxins they contain.

5. Slow Down at Meals – and Mind Your Chewing!

Meal times are short, especially on a trip, but slowing down and actually chewing your food can make a huge difference. Try drinking water before or after your meal instead of during; it helps with digestion and reduces bloating. These small habits make mealtime feel better.

6. Swap Meal Replacement Shakes for Protein-Rich, Whole Foods

Meal replacement shakes are convenient, I get it, but when you can, go for whole foods instead. You’ll notice the difference—more energy, fewer afternoon slumps, and staying fuller longer. Snacks like Greek yogurt, hard-boiled eggs, or a handful of nuts are satisfying and nourishing, giving you that steady energy all day. 

7. Set a Twice-Daily Reminder for Stress-Relief Techniques

Twice a day, set a reminder on your phone to check in with yourself. You can try a few minutes of deep breathing, stretching, shoulder rolls, or even humming (yes, really—it activates your vagus nerve, which is calming!). Just a minute or two can do wonders for lowering stress levels, even in a high-energy environment.

8. Set Boundaries – and Be Okay Saying No

Setting boundaries is so important, especially in close quarters with lots of socialising. It’s easy to feel like you have to be “on” all the time, but if you’re feeling tired or just need time for yourself, it’s completely okay to skip a social meet-up. Embrace the JOMO (Joy of Missing Out) and find peace in recharging. Protecting your energy isn’t selfish—it’s necessary for your well-being. You can’t pour from an empty cup, right? Saying no when you need to help prevent burnout, and there will always be plenty of chances to socialise later on. You don’t have to do everything; prioritising your needs will keep you feeling balanced in the long run.

9. Stop Waking Up at 5 a.m. for a HIIT Workout

I used to do this, and it’s one of the first things I would stop. As crew, we’re already constantly on the move, so staying active isn’t an issue! Those intense morning sessions might sound productive, but they can be a bit much when you’re pushing your body all day. Instead, try gentler movement—like yoga, stretching, or even a quick pilates session on the deck. You’ll feel so much better, especially if you’re running low on sleep.

Now, I’m not saying skip the gym altogether. A few short strength-training sessions (20-30 minutes) a couple of times a week can do wonders for your body and energy levels without adding more stress. Balance is everything!

Working in yachting doesn’t have to mean sacrificing your health, and it shouldn’t. No job is worth  sabotaging your health for. By building in these small, sustainable habits, you can better handle stress, keep your energy up, and feel balanced every day. 

For even more ways to support your body and thrive in yachting (or wherever life takes you), check out my Balanced Body ebook. It’s filled with easy-to-follow tips and insights every woman should know about their health. Visit holisticnics.com/ebook

Here’s to thriving—not just surviving—on board!