Chronic stress and fertility
In the United States, around 11% of women of reproductive age have fertility issues. Among the various factors that can affect fertility, chronic stress stands out as a significant yet often underestimated barrier. Stress sets off a series of physiological and psychological reactions, such as increased awareness, shifts in behavior, and the production of stress hormones like cortisol. Furthermore, chronic stress may start to interfere with your ability to conceive. Understanding the impact of chronic stress on fertility is crucial for anyone on the path to parenthood. In this post, we'll explore how stress affects fertility and offer practical tips for managing stress to improve your chances of conception.
Want a deep dive on this topic? Listen to our lead dietitian McKenzie talk about cortisol and inflammation in her very first podcast episode here.
First, it’s important to understand how chronic stress really impacts fertility:
Hormonal Imbalances
Chronic stress triggers the release of stress hormones such as cortisol and adrenaline. Elevated levels of these hormones can interfere with the body's reproductive hormones, such as GnRH (gonadotropin-releasing hormone), which is essential for the menstrual cycle and ovulation in women, and sperm production in men.
Menstrual-Cycle Disruption
For women, chronic stress can lead to irregular menstrual cycles, anovulation (lack of ovulation), or amenorrhea (absence of menstruation). These disruptions can significantly reduce the chances of conception and make it more difficult to conceive.
Sperm Quality and Quantity
In men, chronic stress can negatively impact sperm count, motility (movement), and morphology (shape). High levels of stress hormones can also lead to erectile dysfunction, further complicating the conception process.
Decreased Libido
Stress can decrease sexual desire in both men and women. Reduced libido can lead to less frequent intercourse, which can reduce the likelihood of conception.
Blood Sugar & PCOS
Chronic stress can also disrupt blood sugar regulation, which is particularly significant for individuals with polycystic ovary syndrome (PCOS). Stress-induced increases in cortisol can lead to insulin resistance, exacerbating the hormonal imbalances associated with PCOS. Chronic stress in those with PCOS can also increase the androgen called DHEA-Sulfate, which is produced in the adrenal glands alongside cortisol and adrenaline. This can worsen disturbances in sex hormones, further affecting menstrual regularity, ovulation, and overall fertility. Managing stress effectively is crucial for stabilizing blood sugar levels and optimizing hormonal balance, which can improve reproductive health in those with PCOS. Look out for Lily’s next blog post, which will be all about blood sugar and reproductive health!
Now, the question you’ve all been asking yourselves: how can we manage chronic stress effectively to increase my chances of conceiving? Luckily, there are several evidence-based strategies to help you reduce stress and enhance fertility:
Mind-Body Practices
Incorporating practices such as yoga, meditation, and deep breathing exercises can help reduce stress levels. These practices promote relaxation and improve mental health, which can positively impact hormonal balance and reproductive function.
Nourishing Foods
A diet rich in whole foods, quality proteins, anti-inflammatory fats, and plenty of fruits and vegetables can support overall health and fertility. Certain nutrients, such as omega-3 fatty acids, vitamin D, and antioxidants, have been shown to help manage stress and improve reproductive health.
Regular Exercise
Moderate, regular exercise is a great way to reduce stress and improve overall health. Activities like walking, swimming, and cycling can boost mood and reduce stress hormones. It is important to note that for exercise to be stress relieving and not stress inducing, you need to be well fed, and well rested, too.
Adequate Sleep
Ensuring you get 7-9 hours of quality sleep each night is crucial for managing stress. Poor sleep can exacerbate stress levels and negatively impact reproductive hormones.
Professional Support
Seeking support from a mental health professional, such as a therapist or counselor, can be beneficial in managing chronic stress. Mental health professionals are trained to help you develop effective coping strategies, identify and address underlying stressors, and provide emotional support during challenging times.
Medication/Supplements
If you’ve implemented the above strategies and still find yourself struggling with chronic stress, it may be worth discussing additional support options with your healthcare provider. Psychiatric medications can be effective for managing stress and anxiety and might be appropriate for some individuals. Additionally, some people find relief with herbal supplements such as ashwagandha or maca, which are believed to help with stress management. However, these supplements can have risks, especially during pregnancy, and may not be suitable for everyone. It’s important to consult with your doctor to determine which options are safe and effective for your individual needs.
While the journey to parenthood can be filled with stress and uncertainty, understanding the impact of chronic stress on fertility is an important step toward achieving your goals.
By adopting healthy lifestyle habits and incorporating stress-reducing practices into your daily routine, you can improve your overall well-being and enhance your chances of conception.
As fertility dietitians, we are here to support you every step of the way, providing personalized guidance and expert advice to help you navigate this challenging yet rewarding journey. Apply for 1:1 nutrition counseling with a Feed Your Zest dietitian here.