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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.
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.
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.
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.
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/