Is Stress Affecting Your Fertility?
Are you and your partner considering having a baby? Have you thought about your preconception plan? In Australia, it is estimated that only 50% of pregnancies are planned.
There is a substantial amount of evidence showing that the preconception period is crucial for optimising mum and bubs short and long term health.
Of the 50% of pregnancies that are planned, many do not consider stress levels as an element of preconception care that needs optimising.
Why should stress management be included in preconception care?
By nature, our body's main aim is to procreate - but we need the conditions to be stable in order for this to happen. When we are stressed our “flight or fight” mode is activated. Back in “caveman”/palaeolithic times, flight or fight mode was designed to help us run away from a tiger or attacking tribe. It increases our adrenaline, our blood rushes towards the muscles to enable us to run faster, and it shuts down all other systems, like the reproductive system, which are not needed for survival. In today’s world the tiger is that email from your boss, or that never ending to do list, or the deadline to your project. Even though we might not think that these modern day stressors are as bad as running from a tiger, the same system is activated. If you are constantly being chased by a tiger (or constantly stressed about things) your body will go into survival mode. This means less blood flow and nutrients are available for the ovaries and testes and therefore, less nutrients available for healthy sperm and egg production and especially a risk for no ovulation occurring.
When we are in fight or flight mode, along with adrenaline, cortisol is also released. High cortisol can suppress the immune system, digestive system and reproductive system. Not only does cortisol impair the functioning of our reproductive system, cortisol and progesterone are produced via the same pathway. Progesterone is our pregnancy hormone. It is needed to support and maintain a healthy pregnancy. Chronic stress tells the body to make more cortisol, this comes at the expense of progesterone production. Remember, if we are running from a tiger we do not need progesterone to survive, but we do need cortisol.
Not only is stress management important for optimising female hormones, studies have shown men with higher levels of stress to have a lower sperm count and lower sperm quality compared to those with "normal" stress levels.
A reduction of testosterone levels were also seen in those with higher stress levels.
Like progesterone, testosterone is produced via the same pathway as cortisol.
Chronic activation of your stress response can also induce inflammation throughout the body. This further puts your body in a state that is not ready to procreate.
During the COVID-19 pandemic a significant increase of psychological distress was seen across the world. An online survey was conducted of 1031 women and approximately 50% of them saw changes to their menstrual cycle. This is some substantial evidence of how stress can impact the female reproductive system.
Stress is inevitable, particularly in today’s busy society. However, there are strategies that we can implement to help cope with stress. Stress management is just as important as eating healthy.
Here are some practical ways to manage stress:
Taking time for hobbies such as reading, listening to music, playing sport or watching your favourite show or movie
Allowing time for relaxation every day such as yoga, deep breathing, massage or meditation
Getting enough sleep!! Have a regular sleep routine, aim for 8 hrs a night
Journal your daily thoughts, goals and gratitude
Exercise daily
Learning to say no to things and people that don’t serve you
Getting out in nature and grounding yourself
Encourage healthy relationships with friends and family
Setting boundaries around work commitments
Avoid managing your stress through alcohol, smoking or drugs
Limit to one coffee a day
Although stress is hard to escape, being able to cope with everyday stressors and learning how to down regulate your stress response is a crucial part of preconception care and optimal pregnancy outcomes. It is likely that your stress levels will increase once you transition to becoming a parent. Therefore, having the foundations of stress management down pat sets you up for the best transition to the next phase of your life.
If you would like support on your fertility journey, or would like to know how to further support your fertility, please reach out.
