How stress affects menstrual cycle
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While occasional stress is common, chronic stress can affect the regularity and symptoms of periods. Learn how to manage stress for your menstrual health.
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Irregular Periods
Research from The Eleanor Mann School of Nursing found that high levels of perceived stress are associated with an increased likelihood of menstrual irregularity. Menstrual periods may get longer, shorter, or completely stop.PMS Symptoms
The research also revealed evidence to suggest that the higher the stress, the higher the severity of PMS symptoms. These symptoms include more pain, more cramps or heavier periods.Stress and the menstrual cycle
The hypothalamus in the brain is responsible for triggering your period. Changes to your lifestyle, such as stress, exercise, and sleep, affect how the hypothalamus works. As the Cleveland Clinic describes, the hypothalamus releases chemicals that stimulate the pituitary gland, which stimulates your ovary to release estrogen and progesterone.
These hormones induce your period. However, stress leads to the release of the cortisol hormone, which can interfere with this interaction and result in irregular periods.
When to see a doctor
It's important to rule out other factors which may be affecting your menstrual cycle, including pregnancy. Thyroid issues and other conditions related to hormone imbalance can also be factors.
Jean Hailes for Women’s Health recommends to see your GP if you have missed 3 or more periods in a row, you have had fewer than 9 periods in a year or you have noticed changes in the pattern of your periods. The GP can help discuss and investigate the possible causes, which could also include over-exercise, poor nutrition, medications, or weight changes. It's important to address missed periods early as persistent irregularity of periods can lead to hormone imbalance and other potential long-term complications, such as bone and cardiovascular health issues.
How to reduce stress
Addressing the root of the problem by reducing stress is important to help bring down cortisol levels, reduce the impact on your menstrual cycle, alleviate the severity of symptoms, and reduce the impact on your quality of life. Treating the underlying cause may help your period to return to regularity, although this may take some time.
Here are some ways you can try to reduce stress. They go back to the basics, but they are essential pillars for a healthy lifestyle. In addition, stress may be only one part of the overall problem, and these other lifestyle factors may also play a part in the changes in your menstrual cycle, something you can explore further with your healthcare provider.
Sleep
According to the Sleep Foundation, getting adequate sleep can help maintain stress levels. Lack of sleep results in factors that can lead to stress, such as poor concentration, an increase in mistakes, and feeling too tired to perform tasks properly.Relaxation rituals
Having relaxation tools such as meditation and yoga can help with stress relief. As Harvard University describes, these activities often involve slow and deeper breaths and muscle relaxation, which in turn induces a relaxation response.Exercise
Exercise is a great stress buster, and you will likely notice a difference even after a short walk of 10 minutes. Any movement can make a difference to your stress levels, so incorporating movement whenever possible in your day will be helpful. You could take the stairs, park further away, walk to your destination, or get up as often as you can from your desk.Nutrition
Eating well can impact stress levels, too, as what you put in your body can affect how you feel. Studies have found that diets high in whole foods were associated with lower stress. Further to this, The University of North Carolina at Capitol Hill reports that eating whole foods such as fruits and vegetables contains vitamins and minerals that work to neutralize harmful molecules produced when your body is under stress.
According to The University of Texas MD Cancer Center, foods that keep stress in check include high-quality proteins, probiotics, prebiotics, fermented foods plus those high in magnesium like green vegetables and dark chocolate. Foods that increase stress include highly processed foods high in fat and sugar, fried foods, and caffeine.
Social support
Having people to turn to is important for coping with stress. Many studies show that social support is essential for maintaining physical and psychological health, including a 2022 study that found social support strengthens resilience in stressful situations. You don't necessarily require a lot of people in your support network, and the quality of your relationships is key. If you need to expand your social network, a great way to do this is by joining activities such as sports or hobbies that interest you. Getting to know others through similar interests can be an effective way of getting to know people over time.
REFERENCES Gilbrech, K. I. (2020). The Impact of Stress on the Menstrual Cycle. The Eleanor Mann School of Nursing Undergraduate Honors Theses Retrieved from https://scholarworks.uark.edu/nursuht/102 https://scholarworks.uark.edu/cgi/viewcontent.cgi?article=1102&context=nursuht https://health.clevelandclinic.org/can-stress-cause-you-to-skip-a-period https://nutrition.org/nutrition-and-stress-a-two-way-street/
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