Could stress be behind your period problems?

Have you ever found your period cramps are at their worst when you’re battling through those busy work weeks? Maybe you carry a lot of responsibility as a member of your family, household or community. Or perhaps you have anxiety around some aspects of your life such as social situations or a tense work environment? 

If you notice that your period symptoms correlate with these experiences, it may be your body’s reminder to pause, breathe, and reflect on how this stress could affect your well-being. Feeling anxious, tense or overwhelmed, especially before and during menstruation may be causing an increase in the severity and duration of pelvic pain and digestive upset. 

Stress could actually be what’s messing with your hormones: 

Within the body, cholesterol is important for the structure of several steroid hormones including cortisol which is known as the stress hormone, and sex hormones including androgens, progestins, and estrogens. Cholesterol is therefore vital for many biological processes in the body, with about 80% being made in the body, and around 20% coming from the food we eat.

Steroid Hormone Synthesis Pathway

This diagram has been adapted from a Steroid Pathway diagram from the following paper: Greaves RF et al. A guide to understanding the steroid pathway: new insights and diagnostic implications. Clinical Biochemistry. 2014; in press

Stress has also been linked to an increase in prostaglandin production. Elevated levels of prostaglandins can intensify uterine contractions, leading to more pronounced and painful cramps. Prostaglandins are also responsible for the contraction of muscles around your large intestine, leading to altered bowel movements during your period.

Stress can rob your body of important nutrients:

At times of high stress, or prolonged chronic stress your body may require higher levels of some micronutrients to carry out a biological response to stress. Many of these nutrients are important in maintaining healthy ovulatory menstrual cycles, including, zinc, magnesium, B vitamins, and Vitamin C.

What happens when your gut and brain talk?

Stress often causes changes in digestive and bowel upset like nausea, diarrhoea, and constipation via the gut-brain axis, a communication pathway that goes both ways between your gut and brain. When you’re stressed, this pathway communicates in several ways such as the brain altering digestion or gut bacteria signalling the brain of any changes in microflora balance as well as hormone signalling to communicate these changes.

 How can you support your body during stressful times? 

Move your body in ways that you love

Regular movement is not only beneficial for overall well-being but can also help alleviate stress, improve mood and can even help to reduce menstrual pain. Always listen to your body, especially during your period as this is when we may need to take it easy and choose a lower-impact form of exercise such as walking or yoga. You know your body best.

Prioritize your rest

Working towards quality sleep can allow your body to recover and manage stress more effectively. Sleep quality and quantity are both important, especially during your period can be a great way of supporting your hormonal health. 

Have nourishing meals and snacks ready to go

Having meals and snacks ready to eat is a great way of reducing the cognitive challenge of preparing food during your period when you’re not feeling up to it. This can include having meal-prepped dinners in the fridge or freezer or having fruit and vegetables washed and cut, ready to use in meals or as snacks.  

Give your body the tools it needs for hormone health

Including foods high in zinc and iodine is an excellent strategy for supporting your reproductive hormone production and helping your body respond to stress.  Sources of zinc include meat, eggs, nuts, seeds, and whole grains. The easiest way to get iodine is by choosing iodised salt, and including foods high in iodine including fish, dairy, and seaweed. 

Supporting your body through times when you’re feeling overwhelmed, anxious, or tense, requires a combination of strategies including nutrition, sleep, and exercise. Although for many of us, the arrival of our period each month can be a challenging experience, knowing the science that links stress to menstrual health can be a good start to nurturing your body through this time. You will begin to notice the full benefits from these changes in around 90 days from now.

Need help with your menstrual cycle?

If you have digestive issues related to your period, you’re in the right place. And we know how to help. We work alongside your GP, Pelvic Physiotherapist, Gynecologist or specialist to achieve the best result for you. With our help, you’ll build a team of professionals around you so you can get the results you’re looking for.

As a leading private health clinic, we can see you for online telehealth appointments across Aotearoa New Zealand from the comfort of your home.

With a team of Registered Nurses, Clinical Nutritionists and Medical Herbalists, we support people (just like you) with period problems, hormones, acne, polycystic ovary syndrome, endometriosis and fertility journeys.

Learn more about how Hekate Clinic can help you.