These days, it's not always easy to keep up with the pace of life in our societies. So, it's perfectly normal to sometimes feel overwhelmed, stressed, and at your wit's end.
Don't panic, together we will look at the different mechanisms of stress, the impact it can have on your reproductive system (irregularity, delay or absence of periods, PMS…) 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. It's a reaction triggered so that our body can adapt to a situation deemed potentially dangerous by the brain… it is therefore a primary and instinctive response.
To cope with this "risky" situation, the body releases adrenaline and cortisol—also known as stress hormones—in order to prepare itself. 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, potentially leading to reproductive health problems.
How can stress impact my fertility?
To better understand fertility, let's define infertility (a concept sometimes confused with sterility). Infertility is defined as the inability to conceive after 12 months of unprotected sexual intercourse. In Canada, 1 in 6 couples has difficulty conceiving. It affects nearly 30% of men and nearly 40% of women.
A little tip : it is strongly recommended to consult a doctor (together) after 6 months of trying for a baby, to better understand the root cause of this condition. [1] .
Okay! So, can stress impact my menstrual cycle?
The answer: chronic stress can affect the menstrual cycle! The body reacts to the various activities of the hormonal system, the conductor of sex hormones which are fundamental for the proper functioning of the menstrual cycle.
You have probably already 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 sex hormones: estrogen and progesterone.
Thus, when experiencing chronic stress, the high production of these two stress hormones can impact and disrupt the activity of sex hormones. Consequently, this can cause disorders in the reproductive system.
– Anovulation (absence of menstruation)
– A decrease in libido
– A hormonal imbalance causing an irregular cycle
– Amenorrhea (absence of menstruation)
– A heavy or very light menstrual flow
– Fertility problems
– Premenstrual syndrome more pronounced
Good news , there are several solutions to help you reduce daily stress and take care of your menstrual cycle:
First and foremost, it is important to become aware of the triggers of stress and to minimize the sources that can exacerbate it.
Refocus your energy on what's essential
Why not take a little break from social media? We know that nowadays, the images and messages conveyed through social platforms can trigger toxic behaviors and disrupt our mental well-being. The body responds to the messages we send it.
A 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 gut microbiota and the development of certain diseases, as well as its impact on mental health. [2] Therefore, adopt an anti-inflammatory, varied diet, favouring 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
Certain plants known as adaptogens 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 an herbal tea made with medicinal plants such as chamomile, lemon balm, ashwagandha, lemon verbena, etc.
Psst: Try our two comforting herbal teas , A Moment's Flower And Blood for blood vitamin Consume without moderation during your menstrual phase to help you feel better and regain your inner balance.
Practice a regular activity
Engage in a physical activity you enjoy: yoga, HIIT, dance… The benefits of regular physical activity for the entire body and its preventative effect on stress are well-established. This is largely due to the release of endorphins, also known as the "feel-good" hormone, after at least 30 minutes of activity.
Become aware of your breathing
Breathe! Breathing allows your body to send the message that "everything is okay, I am NOT in danger." There are a multitude of benefits to conscious breathing that will help you lower your heart rate, improve your sleep, prevent blockages in the body, promote a sense of serenity, and much more.
Important note: The information in this article is for informational and educational purposes only and is not a substitute for professional medical advice. It is strongly recommended that you consult your healthcare provider if you have any doubts or concerns to obtain medical advice tailored to your specific condition.
