Especially in western culture, we hear endless maladies that are either associated with, or fueled by stress - like quicker aging, a poor immune system, etc., and maybe just talking about stress is increasing your stress levels… Medical research suggests that roughly 90 percent of disease is either caused by or worsened by stress, and unfortunately, infertility is not immune. It's no secret that trying to navigate infertility is stressful! However, stress itself can also contribute to infertility. In this article I'll show you why, and what you can do to limit your stress response, all while supporting fertility naturally.
What is Stress?
While stress is often the bad guy in the health arena, stress is actually a vital process in our bodies that has the ability to keep us alive in danger. It’s a beneficial and protective response, if it’s happening infrequently and at the appropriate times.
So, what causes the stress response? The short answer is cortiol. Cortisol is a steroid hormone secreted by the adrenal glands, which are a triangle shaped endocrine gland that sit on top of your kidneys. Cortisol is an absolutely essential hormone for processes throughout the body, and plays a role in almost every tissue and organ. Some of its major roles include regulating blood sugar levels, regulating blood pressure, suppressing inflammation, helping maintain sleep-wake cycles, regulating metabolism, and regulating the body’s stress response. In fact, cortisol is often called the “stress hormone.”
In response to stressors, whether external or internal, the body releases cortisol and a response often called the “fight or flight” response. When we find ourselves in a dangerous situation, like encountering a bear, for example, the release of cortisol tells the liver to release glucose into the bloodstream, and instructs our body to increase blood pressure. These two things fuel our cells with the energy they need in the form of glucose and oxygen, so that we can either fight the bear or flee from it. Once the threat is gone, cortisol levels come back down, followed by blood sugar and blood pressure, and we return to baseline.
Here is where the problem often lies, though. When there is constant stress, the return to baseline doesn’t occur. Whether this is from a traumatic event that occurred many years ago, the everyday stress from a demanding job, worries about finances, a toxic relationship, an eating disorder or excessive exercise (like training for a marathon), or whatever it may be, the brain is constantly sensing a form of danger or stress, and continually releases cortisol from the adrenals. This constant release of cortisol can then disrupt many other processes in the body.
How Does Stress Affect Your Fertility?
Both cortisol and progesterone are made by the same precursor, known as pregnenalone. When there is perceived or real stress, the brain will signal to the body to increase the production of cortisol, and decrease the production of progesterone, which is responsible for maintaining the uterine lining and maintaining a pregnancy if conception and implantation occurs. A similar correlation exists in men between cortisol and testosterone, and studies have shown that with high levels of cortisol, the body produces less testosterone. This is because the body's innate response will always choose survival over reproduction. It's important to help our bodies find the right balance between these hormones by supporting our adrenal glands, and making lifestyle changes to help limit our body's stress response.
How to Reduce Stress for Fertility?
Limit alcohol. Limiting or abstaining from alcohol is incredibly important, as alcohol raises cortisol levels, and can sustain those high levels for a full 24 hours.
Drink caffeine in moderation. Caffeine is a stimulant that increases activity in the brain and nervous system, and directly stimulates the production of cortisol. While coffee and teas do have antioxidants and other beneficial properties, it’s best to find a healthy middle ground, and limit your intake to 1 or 2 cups per day.
Eat well. Eating plenty of whole grains, green leafy vegetables, and a variety of seeds and nuts will provide the body with magnesium, B vitamins, and omega 3 fatty acids that support healthy adrenal glands. The Mediterranean diet is rich in all of these foods, and is also known as the best diet for fertility. You can read more about it HERE.
Exercise regularly. Aerobic exercise not only decreases cortisol production, but also stimulates the body's production of endorphins, the "feel good" neurotransmitters in the brain. Aim for 30 minutes of aerobic exercise 3-5 days per week. Please find an activity you actually find enjoyable, or you likely won't stick with it. There are so many fun ways to get your body moving, so grab a buddy and commit to finding an activity that makes you want to come back for more!
Talk to someone. If you've experienced a traumatic event, are struggling with depression, anxiety, or just feel like you need a little extra support, please see a counselor. Talking about your experiences, emotions, and struggles with a trained professional who can give you tools and feedback is invaluable. It's not a weakness to ask for help, it just means you're human : ) And if it makes you feel any better, I've done personal counseling, and marriage counseling (more than once) in my life. Life is hard, and we all need a little support and encouragement sometimes.
Practice mindfulness techniques. Practicing mindfulness techniques like deep breathing helps stimulate your body's parasympathetic nervous system, also known as the "rest and digest" system. Iliciting the parasympathetic nervous system helps reduce cortisol levels, and lower heart rate and blood pressure.
Set healthy boundaries. Whether physical or abstract, boundaries keep us safe physically and emotionally. A simple way I've heard to help set good boundaries that has helped me personally, is to put your needs above someone else's wants, whether that's at work or in personal relationships. It's ok (it's actually a good thing) to have needs, and communicate them!
Spend time with people you love. I'm sure you've heard the expression that laughter is the best medicine, and it holds true with stress as well. Laughter decreases cortisol production, and increases the body's production of endorphins. So, whether it's your favorite movie, or spending time with your favorite people, work some time into your schedule this week to laugh and enjoy the people you love most.
Restful sleep. Sleep is the time our bodies do all of their major repair work. It's the time our cells heal, our body fights infection and inflammation, and our numerous hormones are balanced, including cortisol. Disrupted sleep can affect all of these things. Aim for 7 to 8 hours of uninterrupted sleep each night with consistent sleep/wake times to help your body out.
Practice Gratitude. Science shows that your brain cannot be anxious at the same time it's grateful, so practicing gratitude daily can help you combat stress and anxiety, and it only takes a few minutes a day. I recommend grabbing a journal or a piece of paper and writing down three things you're thankful for each day.
Infertility is stressful and stress affects fertility, but there are so many things you can do right now to lower your body's stress response, lower anxiety, and support your body's careful balance of hormones. Today, start small, and pick one or two things on this list to start implementing in your day to day life to lower stress and restore balance in your body.
If you want even more tips for how to naturally improve your chances of conception and have a healthy pregnancy, grab my Fertility Boost Blueprints below. Make sure to read all the way until the end to claim my special offer!
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