Stress | Fertility

Prolonged stress can have deleterious effects on fertility. Often I see this as a challenge working with fertility clients, as going through fertility challenges is, in itself, quite stressful.  

We are all faced with different stressors on a regular basis. The difference among those in a group dealing with similar stressors is how each person copes with the stress differently.

There are very many body systems involved with how we each process stress differently and there are even more body systems impacted by stress that can have an undesired effect on fertility. I could spend hours writing about each system and the research linking prolonged stress to sub-fertility (there’s a lot!).

However, I would rather share the tools I have found, in my own fertility journey and in my clinical practice, to be effective at helping the body process and manage stress. 

5 Effective Ways to Soften Stress and Strengthen Fertility

Adrenal Health: Our adrenal glands are responsible for secreting the group of stimulating hormones (catecholamines) that help the body survive in times of stress. These hormones are vital to our survival. We need to be energized, not digesting and certainly not thinking about procreating if we are running from a bear. There are a handful of small, yet powerful, lifestyle habits you can employ at home to help support adrenal health. My FREE GUIDE is the place for you! Get the guide here.

Find Joy: I often prescribe joy to my patients. If you feel like your life is full of to-do’s, work, family needs and other external pressures, consider adding in something that you LOVE. This might be an activity, exercise, music, anything. The important part is it ignites in you that feeling of calm, joy and ease. The more we can tap into these feelings (calm, joy, ease) the more tolerance our biochemical stress pathways develop. If we can find ways to make stress have less negative impact on our body, the smoother our fertility journey may be. 

Meditation/Mindfulness: I had to include this because the research is just so clear. Mindful practices, perhaps even meditation, can train the nervous system to respond to stress and adversary more efficiently and with less negative impact on the body. Here are some tools many of my patients use: 

  • Headspace App or other meditation guide (this is a great starting point as you can do it on your own terms, safely at home, etc.)

  • Breathing exercises 

  • Yoga classes 

  • Mindful walking/Walking meditations 

  • Bodywork (acupuncture and/or massage)

  • Journaling 

  • Therapy 

As you recall from earlier in this post, we all cope with stress in different ways. This is a result of both our learned responses as well as some of our genetic make-up. BUT, the more tools we have (meditation or mindfulness are great tools) the more practice we get utilizing other ways for our bodies to process stress.

Steady Sleep: Regular sleep patterns have shown a very promising effect on fertility by regulating hormones and endocrine function. If you are having trouble falling asleep, consider calming practice, such as mindfulness or possible support with Magnesium Citrate, Passionflower or Melatonin. Similar support can also help if you struggle with staying asleep.

  • Magnesium helps promote smooth muscle relaxation and is a cofactor when processing epinephrine and norepinephrine (catecholamines). 

  • Passionflower has shown the effect of increasing GABA in the brain, which is our calming neurotransmitter. More GABA can help outweigh the presence of stimulating hormones like epinephrine and norepinephrine. 

  • Melatonin helps regulate sleep patterns and has shown promising effects of ovarian health for fertility.**

I’ll say it again - restful sleep is so valuable at allowing the body time to heal and supports the balance of the endocrine system. If sleep is a struggle and you’re trying to conceive, reach out to a provider for support directly associated with sleep.  

Moderate Exercise: Physical movement helps the body process and clear the stimulating hormones that can perpetuate stress and anxiety. When it comes to fertility, it’s important to not over exercise because that can have the opposite effect on calming stress we’re looking for here. With excessive exercise, the brain and body signal there is a problem and more dysregulation to the HPA axis (regulating pathway of endocrine hormones) can occur as well as an increase in stimulating hormones (maybe your brain thinks you are really running from a bear, when you’re just running 10 miles). 

Great ways to get moving, increase circulation and decrease stress response include: 

  • Moderate running

  • Walking

  • Hiking

  • Yoga, barre, pilates, Zumba

  • Rock climbing

  • Gym exercises

I want to encourage this to be a double positive effect by choosing an activity that brings you JOY.

You’ve got this.

If you’re still feeling like stress is a factor in your conception efforts, reach out to your provider. Sometimes admitting life is feeling overwhelming or stressful can feel hard, but continuing on with persistent anxiety can be even harder.  

I know your ultimate goal is to bring home a healthy baby (that’s my goal for you too!). It will be a win-win feeling like stress management is something you know how to navigate before pregnancy and being a parent. XO. 

** Do not start any new products based on the mentions in this post. Consult with your own doctor, I am not your doctor. These are not recommendations for you individually & individual recommendations are the only ones you should trust.

References:

  1. Joseph DN, Whirledge S. Stress and the HPA Axis: Balancing Homeostasis and Fertility. Int J Mol Sci. 2017;18(10):2224. Published 2017 Oct 24. doi:10.3390/ijms18102224

  2. Kloss JD, Perlis ML, Zamzow JA, Culnan EJ, Gracia CR. Sleep, sleep disturbance, and fertility in women. Sleep Med Rev. 2015;22:78–87. doi:10.1016/j.smrv.2014.10.005

  3. Woodside B. Mood, Food, and Fertility: Adaptations of the Maternal Brain. Compr Physiol. 2016;6(3):1493–1518. Published 2016 Jun 13. doi:10.1002/cphy.c150036

  4. Sharma R, Biedenharn KR, Fedor JM, Agarwal A. Lifestyle factors and reproductive health: taking control of your fertility. Reprod Biol Endocrinol. 2013;11:66. Published 2013 Jul 16. doi:10.1186/1477-7827-11-66

Kelsey Stang