Does stress affect the menstrual cycle?

Cortisol, the primary stress hormone, exerts influence on sex hormones involved in the menstrual cycle. Stress can also disrupt the hypothalamic-pituitary-adrenal (HPA) axis, leading to further hormone imbalance which results in symptoms like PMS, period pain and irregular periods. Stress-reducing techniques and herbal remedies can lessen the impact of unavoidable stress on your period. 

The menstrual cycle is a truly remarkable phenomenon, orchestrated by a complex interplay of hormones within a woman's body. This intricate symphony of hormones orchestrates a cascade of changes within the body, ensuring the growth and release of an egg, and creating an optimal environment for fertilization and implantation. From the first day of menstruation to the start of the next menstrual period, the menstrual cycle unfolds with precision, influenced by various factors including stress, nutrition, and overall health.

Throughout the menstrual cycle, the delicate timing and balance of these hormones plays a pivotal role in orchestrating the intricate processes of ovulation, fertilization and menstruation. Stress can knock this balance off-kilter, which can lead to irregular cycles and symptoms of hormonal imbalance such as PMS, period pain and heavy periods.

The Physiology of Stress

Before looking at how stress affects our hormones, let’s dive deeper into how this stress response works. The word stress is thrown around a lot these days. Most people feel stressed now and then, and some of us feel stressed all the time! Let’s look at what happens in our bodies when we feel this stress. Understanding the physiological aspects of stress and the role of cortisol allows us to comprehend how stress can potentially disrupt the hormonal harmony required for a balanced menstrual cycle. By recognizing the impact of stress on our bodies, we can explore strategies to mitigate its effects and restore equilibrium to our overall well-being.

When faced with a stressful situation, our bodies instinctively engage in the ‘fight or flight’ response. This ancient survival mechanism triggers a cascade of physiological changes designed to prepare us for potential danger. The brain's hypothalamus sends signals to the adrenal glands, which release adrenaline and noradrenaline, increasing heart rate, elevating blood pressure, and sharpening focus. This response primes us to either confront the stressor head-on, or escape from it.

Central to the stress response is the hormone cortisol, often referred to as the ‘stress hormone.’ Cortisol is released by the adrenal glands in response to stress, and its effects are widespread throughout the body. It plays a crucial role in regulating energy, metabolism, and immune function. It’s good to remember that, in the short term, cortisol can be beneficial, providing a surge of energy and heightened alertness. However, prolonged or chronic stress can lead to an overproduction of cortisol, which can have detrimental effects on various body systems, including the menstrual cycle.

The Impact of Stress on Hormones

Stress has a profound impact on the delicate balance of hormones within the body. Hormones act as messengers, orchestrating various physiological processes, including the menstrual cycle. When stress levels rise, it can disrupt this intricate hormonal equilibrium. The body's priority shifts towards survival, redirecting resources away from reproductive functions. This disruption can lead to irregularities in the menstrual cycle and affect overall hormonal harmony.

1. Disruption of the hypothalamic-pituitary-adrenal (HPA) axis.

One of the key mechanisms through which stress affects hormones is the disruption of the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis comprises a complex interplay between the hypothalamus, pituitary gland, and adrenal glands, responsible for regulating the stress response and hormone production. Chronic stress can dysregulate this axis, leading to abnormal cortisol levels. Elevated cortisol levels can suppress the production of other hormones, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are crucial for the menstrual cycle.

2. Cortisol's influence on sex hormones.

Cortisol, the primary stress hormone, exerts influence on sex hormones involved in the menstrual cycle. Prolonged exposure to high cortisol levels can disrupt the normal production and balance of sex hormones, including oestrogen and progesterone. Cortisol inhibits the activity of enzymes responsible for converting precursor hormones into active sex hormones, further impacting their availability. This disruption can lead to imbalances, irregular cycles, and even menstrual disorders.

Moreover, elevated cortisol levels can interfere with the communication between the brain and ovaries, affecting the maturation and release of eggs during ovulation. The disruption of this delicate interplay between stress hormones and sex hormones can manifest as menstrual irregularities, as well as fertility challenges, and other related symptoms.

How to minimise the impact of stress on your menstrual cycle

1. Keep a period diary

First of all, recognizing the impact of stress on your delicate hormonal balance is really important, because when you know this, you can start to see how your cycle changes in times of stress. For example, I know if I’m going through something really stressful it makes my PMS worse and sometimes makes my cycle longer than normal. For others, stress makes their cramps worse the following month. Add a stress section to your period symptom diary and see how times of stress affect your period.

2. Find your stress-busting techniques

For me these days, it’s walks and swims in nature, reading fantasy novels and having a good chat with a friend. There is so much info out there about great things that can help reduce stress. Find what works for you: mindfulness practices, yoga, meditation, breathwork, dance, etc. Research finds that meditation lowers cortisol levels (1) but so does forest bathing (2) and dance can help us to regulate our emotions! (3) So find what works for you and schedule it in so you make sure you do it regularly!

3. Exercise and sleep

Regular exercise, and adequate sleep, can help regulate cortisol levels too and support a healthy hormonal balance. (4) Move your body for 30 minutes a day and makes sure you get your 8 hours sleep. The hours before midnight are more restorative, and a regular sleep cycle can be so important for regulating both stress and hormones. So, set your alarm for the same time every morning (even at weekends) and set a go-to-bed alarm for yourself too!

4. Try herbal remedies

• Passiflora – This is my go-to herb for stress. It is a calming nervine that helps to quieten the body and mind. It is often what is needed for those people who keep going until they burn out. Passiflora helps them rest and relax and let go of the stress, rather than pushing through. It can also help a busy mind to step off the treadmill.
• Avena sativa - This herb comes from the green part of the oat plant, has a sedative effect on the central nervous, system, and helps to relax smooth muscle around the body. It can be very supportive for anyone coming off an addictive substance: sugar, medications, alcohol, etc. It is great for that feeling of being frazzled, like after sitting in too much traffic, and for the physiological stress of too much screen time!
• Lemon Balm – Another lovely anxiolytic herb used to treat stress, anxiety, restlessness and depression. Lemon Balm helps memory and focus too, and a study even showed it increased the speed at which people could accurately do maths equations! (6) It’s also great for nervous digestive problems, and has antiviral properties.
• Valerian – A go-to remedy for many dealing with stress and sleep issues. It is also very antispasmodic and can be a helpful remedy for restless leg syndrome, muscle cramps and period pain.

As we conclude our exploration of the connection between stress and the menstrual cycle, it becomes evident that the influence of stress on hormonal harmony is undeniable. Stress can disrupt the delicate interplay of our hormones, leading to irregular cycles, intensified PMS symptoms, and increased discomfort. However, armed with knowledge and natural strategies, you can navigate these challenges and restore balance to your menstrual cycle. Remember to prioritise self-care, embrace stress-reducing techniques, and seek support from herbal remedies that can assist in restoring hormonal equilibrium. By adopting a holistic approach to health, you can empower yourself on the journey towards greater well-being and a harmonious menstrual cycle.