Stress and Your Period

Being on your period can be stressful, but did you know that stress can also impact your period? Stress is a normal human response to changes or threats in our environment. Having stress is important and helps us perform our daily activities; however, too much stress can cause mental and physical health problems. For women—and others who menstruate—stress can cause hormonal shifts that change the way your period shows up.

WHAT DO MY HORMONES DO?

Your menstrual cycle is controlled by a few key hormones, all of which have an important function. Let’s take a look at how these hormones work together throughout the month.

1. At the beginning of your cycle, follicular stimulating hormone (FSH) tells your ovaries to start maturing an egg.
2. In the middle of your cycle, a spike in luteinizing hormone (LH) signals the ovary to release a mature egg—the release of an egg is called ovulation.
3. An increase in estrogen in the first half of your cycle signals the uterus to thicken its lining to prepare for pregnancy.
4. After ovulation, an increase in progesterone signals the uterus to maintain and grow its thickened lining throughout the second half of your cycle to prepare for housing a pregnancy.
5. If you don’t conceive, estrogen and progesterone will decrease, and you’ll get your period. 

STRESS & YOUR HORMONES

Reproductive hormonal changes are controlled by the hypothalamic-pituitary-ovarian axis; this is how the brain communicates with the ovaries. The brain also communicates with our adrenal glands, which are small glands above the kidneys that produce cortisol. Cortisol, our body's primary stress hormone, is released when we experience stress. Increased cortisol can affect communication between the brain and ovaries, leading to stress-induced changes in our menstrual cycle.1 

How Does Stress Affect Our Period Symptoms?

• Premenstrual Syndrome (PMS): PMS refers to a collection of emotional and physical symptoms that occur in the days leading up to your period. Some symptoms of PMS, which are often caused by hormonal fluctuations, include mood swings, irritability, bloating, fatigue, and breast tenderness. As stated earlier, stress can shift the levels of the hormones that control your menstrual cycle. If you experience chronic stress, you may find your PMS symptoms get worse, leading to emotional distress and diminished quality of life leading up to your period.
• Dysmenorrhea: This is the medical term for a painful period or cramps. Cramps are caused by contractions of the uterus to shed its lining, which is why you might notice them on your heavier bleeding days. Anyone who has experienced menstrual cramps can tell you that they may significantly impact your ability to function. High cortisol (stress hormone) can increase these contractions in your uterus and the intensity of perceived pain. In other words, stress can make you cramp more and make the pain feel worse than it is. It doesn’t stop there; stress can also increase inflammation and muscle tension, which may further worsen pain.
• Menstrual Irregularities: Stress can also cause problems with our menstrual cycle, such as missing periods or having irregular cycles. When we’re stressed out, our body might decide to stop having a period altogether. This can happen if we are stressed for an extended time, not eating enough, or exercising too much. It’s our body’s way of trying to keep us healthy when it’s under a lot of pressure.

Stress may mess with our hormones and periods, but we can try to manage it and lower cortisol levels through lifestyle changes and stress-relief techniques. Doing this can help make our periods more regular, less uncomfortable, and help us feel better overall. 

MANAGING STRESS

Often, stress is unavoidable. Fortunately, there are things we can do to help manage it and support our bodies.

• Stress Management Techniques: Incorporating stress-relieving practices like mindfulness meditation, deep breathing exercises, progressive muscle relaxation, and yoga can help promote a sense of calmness and balance, and reduce cortisol levels.
• Regular Exercise: Who knew that breaking a sweat could be so beneficial for our menstrual health? When we exercise, our bodies release endorphins—those feel-good hormones that help with stress and anxiety—and leave us with a sense of well-being. Research suggests that regular physical activity can reduce menstrual pain, improve our overall quality of life, and help us function better day to day. Additionally, exercise can lower cortisol levels and promote better sleep—two key factors for keeping our menstrual cycles in check. Whether it’s hitting the gym, practicing yoga, or just taking a brisk walk, getting our bodies moving can work wonders for our periods.
• Healthy Lifestyle Choices: What we put into our bodies matters more than we might think when it comes to period health. Adopting a balanced diet full of fruits, veggies, lean proteins, and whole grains can help keep our reproductive hormones in harmony. Certain nutrients like omega-3 fatty acids, magnesium, vitamin C, and fermented foods are particularly beneficial for stress and period health. And let’s not forget hydration—staying well-hydrated is key for a healthy menstrual cycle. So, next time you reach for a snack, think about how it might be contributing to your overall well-being.
• Prioritize Self-Care: In our fast-paced world, it’s easy to forget to take care of ourselves. But making time for self-care is crucial for maintaining a healthy menstrual cycle. Whether it’s indulging in a hobby, spending time with loved ones, or simply getting a good night’s sleep, prioritizing self-care allows our bodies to recharge and better cope with life’s stresses. Research shows that adults who skimp on sleep are more likely to experience higher stress levels, so make sure to catch those “Z’s” for a happier period.
• Seek Support: Last but certainly not least, don’t be afraid to lean on others when stress starts to feel overwhelming. Talking about our feelings and concerns with friends or family can provide much-needed perspective and help alleviate the burden of stress. And if stress or menstrual symptoms begin to interfere with your daily life, don’t hesitate to seek professional support. Your well-being is worth it, and there are plenty of resources available to help you feel your best. 

When it comes to period health, much of the power is in your hands. By incorporating stress management strategies, regular exercise, healthy lifestyle choices, self-care, and seeking support, you can help your body and promote happier and healthier menstrual cycles. So, let’s embrace these lifestyle changes and empower ourselves to live our best lives—one period at a time.