Breaking the Cycle of Stress and Infertility

Stress is a natural aspect of life. We all experience stress from time to time, whether as a short-term reaction or long-term response. Even though modern stressors appear different than they did a thousand years ago, humans still respond to stress in the same way by producing cortisol as part of the “fight or flight mechanism”.¹ Cortisol is the hormone that ups blood sugar levels to provide us with the energy to respond to the stress and is good at keeping us alive. The body goes into survival mode when it senses stress, shutting down all but the most vital processes. The digestive process, the immune system, and the reproductive system are all placed on pause until the body perceives a sense of safety. 

 

Stress to Infertility

Hormone balance is at the root of the stress-fertility connection. Like the sex hormones estrogen and progesterone, the stress hormone cortisol is also synthesized from cholesterol. In fact, cholesterol is regarded as the mother of all hormones. As a woman experiences stress, the hormone synthesis pathway shifts away from progesterone towards cortisol. Progesterone levels drop because the body is prioritizing cortisol production over progesterone. This is problematic because progesterone's primary function is to keep the uterine lining in place in preparation for the implantation of a fertilized egg.² If progesterone levels are insufficient or drop too low, the uterine lining sheds, resulting in the onset of menstruation or miscarriage. Furthermore, in response to stress, the body’s musculoskeletal system receives a greater concentration of blood, allowing for a more rapid response.² This then reduces blood flow to reproductive organs, including the ovaries, which has negative implications on egg production and, as a result, infertility.  

 

Infertility to Stress

It has been well documented that infertility causes stress.³ Infertile women report experiencing greater levels of stress and anxiety than fertile women do, and there is some evidence that they are also more likely to develop depression.^4,5 Furthermore, the stress caused by infertility can induce people to make unhealthy choices that make it harder to conceive, such as eating poorly, not getting enough sleep and exercise, and even drinking alcohol and smoking. The irony that this stress may be the only thing standing between you and a successful pregnancy is frustrating and frequently distressing.  

 

Managing Stress and Taking Control  

Our bodies are designed to prevent pregnancy during periods of intense stress. If you're having trouble conceiving, decreasing your stress levels may help, but that's easier said than done. We at Fertile Ground would rather that you put your energy into acquiring positive experiences that can help bring about balance rather than trying to eliminate all stress altogether. 

• Keep a gratitude journal. Devoting at 2-10 minutes once day to write in a gratitude journal may help you gain the ability to process thoughts, release worries, and become more mindful about your emotions over time.  

• Incorporate breathing techniques. Focusing on slow steady breaths can get rid of excess cortisol and provides a calming personal environment overall.  

• Include mind-body therapies into your week. Relaxation techniques such as yoga, meditation, acupuncture, prayer, and laughter have shown to reduce stress and help improve fertility.⁶  

• Engage in moderate intensity aerobic exercise. Regular exercise like walking outside with nature, biking around your neighborhood, or swimming reduces cortisol levels and increases endorphin production, a key hormone in elevating one’s mood.   

• Take a break. If trying to conceive is overwhelming yet unsuccessful, giving yourself time to rest, reflect, and refocus can help you farther in your fertility journey.  

• Build a support system. It is important to have a strong social support who can attend to your emotional needs in times of uncertainty. Involving your significant other and close family members can help tremendously in keeping your calm and balance in the process.  

The consequences of stress manifests differently from person to person and learning simple techniques to minimize its negative effects can make a significant difference in an individual’s fertility. The Roadmap provides the tools and resources to help you incorporate basic changes to your nutrition, sleeping habits, and physical activity that can have a profound impact on your stress levels, fertility, and overall quality of life.

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