STRESS AND YOUR MENSTRUAL CYCLE
Written by a Chinese Medicine Practitioner
Let’s face it, we have all been put through the wringer over these past 2 years (thanks COVID!). It is safe to say that the overall stressors and challenges in our day to day lives here in Victoria have been significantly heightened. As a result, many of us have seen some unwanted changes to our physical and mental wellbeing. With the increase in chronic stress many of us have been experiencing new or exacerbated physical issues such as overall body tension, insomnia, digestive disturbances, fatigue and anxiety.
For some of you ladies, you may have also noticed some changes in your menstrual cycles.
Although there are a few reasons for changes to the menstrual cycle (including pregnancy, menopause, PCOS, extreme weight loss or gain, fibroids and many more), stress can also be the culprit, or at least a contributing factor. In some individuals intense or prolonged stress can lead to irregular or delayed period, for others changes in flow and pain, and for an unfortunate few they can experience skipped or absent periods all together. So why can stress influence us in this way?
It’s all about those hormones!
Stress affects the cycle mainly via hormonal disruption and cortisol is taking the majority of the blame. Cortisol is a steroid hormone that is produced in our adrenal glands, and is an important part of our fight or flight response. Under stress the body produces more cortisol to help us be able to deal with the stressful situation (think of the classic Tiger jumps out of the bushes at you or you narrowly avoid a car crash). This is great to get us through a short-term stressor, but experiencing this level of sympathetic (fight-or-flight) arousal over a period of weeks or months is less helpful to our overall wellbeing.
The body strives to be in balance, and when one aspect of our complex hormonal cascades is pushed out of normal range the flow on effects can lead to a multitude of consequences. Cortisol can be seen as the ‘master hormone’. A prolonged rise in cortisol levels experienced when the body is under chronic stress can easily throw off the balance of your other hormones, including short circuiting your reproductive hormones especially progesterone.
This is actually a very clever design system in the body. In evolutionary times if the body was under such strong and prolonged stress signals that would indicate that our environment is not safe for procreation at this time. These stress signals trigger a feedback mechanism to down regulate our reproductive hormones to ensure that the chances of pregnancy are lowered. The flow on effect from this is reflected in our cycles; whether this is through preventing or delaying ovulation leading to longer or no periods, or just causing chaos in general!
This aspect of stresses impact on the cycle is a huge concern for individuals already experiencing issues with their cycle or having fertility issues. The stress of not getting a period, having difficulties with ovulation or conceiving leads to more stress, which in turn can lead to an exacerbation of the symptoms, which in turn causes more stress!!
So how can we get off this merry-go-round?!?
Simple ways to help reduce your stress levels
Acupuncture: While the initial thought of needles may not sound relaxing, acupuncture is a great way to shift our bodies from ‘fight-or-flight’ to ‘rest-and-digest’. Treatments are tailored to your individual constitution and presentation, and once the needles are in you are provided with ample time to simply relax, just breathe and drop into bliss in a peaceful environment.
Meditation: Meditation for emotional, psychological and physical wellbeing has been gaining popularity in the modern western world over the recent years. For more information and practices to try I encourage you to read the mindfulness series meditation blog here.
Moderate Exercise: activities such as yoga or nature walking give you all the feel-good, stress-busting endorphins to feel invigorated and calm without putting too much additional strain on the body.
Take some time away from your devices and get into nature: We are in a time where we can be reached 24/7 and have access to a crazy amount of information at our finger tips. While this is convenient, we can easily become bombarded and have the potential to be exposed to more negative and stressful information than is needed for our own individual day-to-day lives. Taking some time to unplug gives our brains and emotions a well needed rest, even if it is only for a dedicated hour a week.
Increase the benefits of this by getting out into nature during this time. Forest bathing is a wellbeing practice popular in Japan, and is simply the act of being in and connecting to nature. Taking some time to pay attention to the sensations you experience as a part of nature can help bring us back into our own bodies and out of our heads.
Emotional support: Connection and conversation helps us to feel safe and heard. Even if we can’t change the stressors in our lives, the old saying of ‘a problem shared is a problem halved’ rings true. Laughter is also an important stress busting technique. Spend some quality time with your friends or just watch a silly YouTube clip. Sometimes the sillier the better!
If you are struggling and need someone to talk to, LIFELINE is always available on 13 11 14.
Sleep: Good quality sleep can also help to reduce the stress response, and there are some things that we can be doing to help achieve this. For tips and tricks to help get a better sleep see the sleep hygiene strategies blog.
Not all changes to the cycle are the result of stress so if you are concerned, or need mental or physical support at this time, please see your trusted health care provider.
If you would like to book an appointment with a Chinese Medicine Practitioner you can call the clinic on (03) 5429 3610 or book online by clicking the link below.