What Stress Does to Female Hormones
Stress is a huge factor when it comes to healing. Oftentimes when working with clients, we can optimize everything from nutrition, supplements, environmental toxins, etc. but if stress is still high the body will have a difficult time fully healing. Underlying stress can cause a variety of health problems but these are some of the most common symptoms that I see in clients:
Menstrual Cycle Disruptions: Chronic stress can disrupt the normal functioning of the hypothalamic-pituitary-ovarian (HPO) axis, which regulates the menstrual cycle. Stress-induced disruptions may lead to irregular or absent menstrual periods.
Cortisol Imbalance: When the body experiences stress, it releases cortisol, often referred to as the "stress hormone." Prolonged or chronic stress can lead to dysregulation of cortisol production, potentially affecting other hormones such as progesterone and estrogen, which are involved in the menstrual cycle and overall reproductive health.
Reproductive Hormone Imbalances: Stress can interfere with the balance of reproductive hormones, including follicle-stimulating hormone (FSH), luteinizing hormone (LH), estrogen, and progesterone. These imbalances may affect ovulation, fertility, and overall reproductive health.
Reduced Fertility: High levels of stress have been associated with reduced fertility in some studies. Stress-related hormonal imbalances can disrupt the ovulation process and impact the chances of conception.
Premenstrual Syndrome (PMS): Stress can exacerbate symptoms of PMS, such as mood swings, irritability, and fatigue. The exact mechanisms by which stress influences PMS are not fully understood, but hormonal fluctuations are believed to play a role.
Menopause Transition: Stress can affect the experience of menopause, leading to increased severity of symptoms such as hot flashes, mood changes, and sleep disturbances. The hormonal changes during menopause make women more vulnerable to stress-related effects.
Stress can come from a variety of factors like lifestyle, trauma, relationships, etc. and it is important to address stress from all angles. There are several holistic remedies that can help alleviate stress in females. Here are some holistic approaches that may help:
Relaxation techniques: Practices such as deep breathing, meditation, progressive muscle relaxation, and yoga can help calm the mind and reduce stress levels. Incorporating these techniques into your daily routine can have a positive impact on your overall well-being. Baths can be very beneficial for stress relief - especially with Magnesium flakes added in for extra support!
Exercise: Physical activity releases endorphins, which are natural mood boosters. Engaging in regular exercise can help reduce stress, improve mood, and increase energy levels. Choose activities that you enjoy, such as walking, jogging, dancing, or yoga, and make them a part of your routine.
Herbal remedies: Certain herbs have been traditionally used to promote relaxation and reduce stress. Some popular options include chamomile, lavender, passionflower, and valerian root. These herbs can be consumed as teas, tinctures, or supplements. However, it's important to consult with a healthcare professional before starting any new herbal remedy.
Aromatherapy: Essential oils derived from plants can have a calming effect on the mind and body. Scents like lavender, rose, chamomile, and ylang-ylang are known for their stress-reducing properties. You can use essential oils in a diffuser, add them to a warm bath, or even apply them topically (diluted with a carrier oil) for relaxation.
Mindfulness and self-care: Taking time for yourself and engaging in activities that bring you joy can help alleviate stress. Practice mindfulness by focusing on the present moment and engaging in activities mindfully, whether it's reading a book, taking a bath, or enjoying a hobby. Prioritize self-care practices such as getting enough sleep, maintaining a healthy diet, and spending time with loved ones.
Social support: Connecting with friends, family, or a support group can provide emotional support during stressful times. Sharing your feelings and experiences with others can help relieve stress and provide a sense of belonging.
Outside of lifestyle factors, it’s important to optimize nutrition and overall vitamin and mineral intake to mitigate how stress impacts the body. Thankfully there are several nutritional / supplementation strategies to help support the body. Some of these include:
Caloric Intake: I often find that my clients that are under stress are under eating. Make sure that you’re taking in plenty of calories and that you’re supporting your body with plenty of protein and proper nutrients.
Optimize Mineral Intake: When the body is under fire with stress, minerals are depleted at a rapid rate. Focusing on eating mineral-rich foods like shellfish, bone broth, bone-in meats, etc. are all great options! Adding in Trace Minerals, electrolytes, adrenal cocktails can all be helpful.
Stress Focused Mineral Support - Magnesium: Magnesium is used in all of our cellular function and because of the high-burn rate with stress, it’s important to replenish Magnesium stores. I like recommending Magnesium Glycinate or Bicarbonate as a good option!
Adrenal / Cortisol Balancing: To avoid adrenal and cortisol stress, make sure that you’re balancing blood sugar adequately throughout the day. Eat when you’re hungry and try to eat within an hour of waking. Intermittent fasting can be an OK option for some, but definitely not ideal for someone who is under chronic stress.
Avoid Caffeine on an Empty Stomach: Caffeine can cause adrenal fatigue and stress. Try to avoid having caffeine on an empty stomach if at all possible.
Adrenal Support Supplements: Ashwagandha is a great herbal supplement used for managing stress. I also love recommending the Adrenal Cortex supplement from Seeking Health as another supplement for supporting the adrenals.