Nowadays, it is not always easy to keep up with the pace of life imposed in our societies. So, it is quite normal that you sometimes feel overwhelmed, stressed and at the end of your rope.
Don't panic, together we will look at the different mechanisms of stress, the impact it can have on your reproductive system (irregularity, late or absent periods, PMS, etc.) and identify solutions to help you reduce these harmful effects.
First of all, what is stress?
Stress is a natural reaction to a situation resulting from physical, mental, emotional or social stimulation. A reaction provoked so that our body can adapt to a situation deemed potentially dangerous by the brain… it is therefore a primary and instinctive reaction.
To cope with this 'risky' situation, the body releases adrenaline and cortisol - also called stress hormones - in order to condition the body. And yes, our primal instinct is still very much present in our genes.
However, stress can have harmful consequences if experienced chronically and over the long term, which can lead to reproductive health problems.
How can stress impact my fertility?
To better understand fertility, let's define together what infertility is (a concept sometimes confused with sterility). Infertility is defined as an inability to conceive after 12 months of unprotected sexual intercourse. In Canada, 1 in 6 couples have difficulty conceiving. It affects nearly 30% of men and nearly 40% of women.
A little advice : it is strongly recommended to consult (as a couple) after 6 months of trying for a baby, to better understand the root cause of this condition. [1] .
Ok! so can stress impact my menstrual cycle?
The answer: Chronic stress can affect the menstrual cycle! The body reacts to the different activities of the hormonal system, the conductor of sex hormones that are fundamental for the proper functioning of the menstrual cycle.
You've probably heard of the hormones LHL (luteinizing hormone) and FSH (stimulating hormone) – a star duo of the menstrual cycle, since they promote ovulation and stimulate the secretion of the sex hormones: estrogen and progesterone.
So, when we experience chronic stress, the high production of these two stress hormones can impact and interrupt the activity of sex hormones. As a result, this can cause disorders in the reproductive system:
– Anovulation (absence of periods)
– A decrease in libido
– A hormonal imbalance causing an irregular cycle
– Amenorrhea (absence of periods)
– Heavy or very light menstrual flow
– Fertility disorders
– More pronounced premenstrual syndrome
Good news , there are several solutions to help you reduce daily stress and take care of your menstrual cycle:
First of all, it is important to be aware of the triggers of stress and to reduce as much as possible the sources that can accentuate it.
Refocus your energy on what is essential
Why not take a little break from social media? We know that these days, images and messages conveyed via social platforms are levers that can generate toxic behaviors and disrupt our mental well-being. The body responds to the messages we send it.
Healthy and varied diet
A healthy body in a healthy mind! Diet has a key impact on the balance of our body and our mental health. Research has been demonstrating, for some time, the close link between the balance of the intestinal microbiota on the development of certain diseases and the impact on mental health. [2] Therefore, adopt an anti-inflammatory, varied diet, favoring seasonal fruits and vegetables, minerals and vitamins essential to the menstrual cycle such as: iron, magnesium, Omega 3, vitamins B and D.
Infusion of medicinal plants
Some so-called adaptogenic plants can also help you reduce stress thanks to their calming effect on the nervous system. Prevention is better than cure – so if you feel the first symptoms of stress, prepare yourself a herbal tea based on medicinal plants such as chamomile, lemon balm, ashwagandha, lemon verbena, etc.
Psst: Try our two comforting herbal teas Le temps d’une fleur And Blood for blood vitamin to consume without moderation during your menstrual phase and to help you feel better and find your inner balance.
Practice regular activity
Practice a physical activity that you enjoy: yoga, HIIT, dance… There is no longer any need to demonstrate the benefits of regular physical activity on the entire body and the preventive action on stress. In particular thanks to the release of endorphins, also called the happiness hormone after an activity of at least 30 minutes.
Become aware of your breathing
Breathe! Breathing allows your body to send the message that "everything is fine, I am NOT in danger". There are a multitude of benefits of conscious breathing that will help you reduce your heart rate, improve your sleep, avoid blockages in the body, promote a feeling of serenity and many others.
Important note: The information contained in this article is for informational and educational purposes only and is not a substitute for the advice of a licensed healthcare practitioner. It is strongly recommended that you consult your healthcare specialist in case of doubt to obtain medical advice tailored to your condition.
