Stress is a natural reaction towards the experiences we have. It enables the flight-or-fight response when we encounter challenging situations so that we can cope with difficulties and danger. When you are stressed, there is increased blood flow to your vital organs such as your brain, heart and lungs. Your brain gets more oxygen and it releases stress related hormones. The body then increases heart and breathing rates to give us clarity of the mind and strength for the body. Short-term stress is therefore designed to be beneficial to us.
However, this stress response becomes a problem when it is constant or frequent. It takes a toll on your body and a myriad of problems will develop such as poor immune system, inflammation, high blood pressure, stomach ache, acid reflux, diarrhoea, constipation, muscular-skeletal pain, menstrual irregularities, infertility, insomnia and depression.
Chronic stress plays a major role in modern day illness. The World Health Organisation has said that over 80% of illnesses today are triggered by chronic stress. Stress affects people in different ways. A hectic and stressful job with long hours put people at risk of respiratory infection, poor digestion, insomnia and obesity. Frequent anger outbursts increase the chances of stroke and heart attack. Suppressed emotions predispose people to depression, irregular menstruation and body pains.
How Does Stress Affect A Woman’s Fertility?
Research suggests that chronic stress affects fertility. It affects around 30% of all infertile couples. Many couples have difficulty trying to fall pregnant even when there are no obvious structural problems in their reproductive systems. The impact does not limit to women but also men’s reproductive strength. In many case studies, higher levels of stress-induced hormones and enzymes such as cortisol and adrenalin and alpha-amylase are found in people who have more difficulty falling pregnant than the general public.
For women, the organs of your brain called the hypothalamus and the pituitary gland are responsible for regulating the hormones that control the functions of a woman’s ovaries. The hypothalamus sends hormones to the pituitary gland, which in turn sends hormones to signal your ovaries to mature your eggs and to release the eggs during each menstrual cycle. When a woman is stressed, the hypothalamus is hindered from sending the right hormone signals to the pituitary. As a result, the ovaries may delay ovulation or miss it all together. This kind of protective mechanism is there to stop you from getting pregnant during traumatic situations such as war and famine, so that you can stay alive. Life preservation ranks higher that reproduction. The modern day hectic lifestyle puts us under constant stress and, as a result, for some of us, our reproductive systems become compromised. Animal studies have also shown that stress can provoke an abortion by preventing a fertilised egg from attaching to the uterine wall.
Can Stress Affect Male Fertility Too?
Among 40-50% of infertile couples, the male partner solely or partly contributes to infertility. Apart from the conventional causes of male infertility such as varicocele, obstructive lesions, undescended testicles, ejaculation issues, a new factor is being looked at. Research shows that stress may affect certain individuals’ ability to produce sperms. One study of more than 700 men has shown that chronic stress is associated with decreased sperm quality and quantity. Prolonged stress can affect your desire to have intimacy with your partner and can even affect erectile function. In another study, lower levels of testosterone were found in the semen of men who reported a high level of work stress. This is a hormone which plays a major role in reproductive health.
Understanding how stress affects fertility and its impact on the pregnancy rate help us know how to prepare for conception. Here is the list of tips on how to reduce stress in your hectic life.
Seven Ways To Reduce Stress and Anxiety
- Take a walk
It is always helpful to change the environment and walk away from the stressful scene to clear the head. But research is also saying that a brisk walk can activate the brain cells that relax the senses to reduce stress and anxiety. Exercise promotes the growth of new neurones in the part of the brain that is in charge of our emotional wellbeing, the hippocampus. Combining the walk with nature is even better as being in the presence of trees, flowers, birds, pets, creeks and beaches connects us to the universe and benefits our moods as well as our nervous and immune systems.
- Sleep
As parents, we know how tiredness makes a child irritable. It is no difference for adults. Sleep deprivation reduces our ability to cope with stress. Adults typically need 7 to 8 hours sleep every night. Our body clock says the optimal time to go to sleep is before 11 pm. Night shift workers have a hard time making up the lost sleep by sleeping during the day. It’s just not quite the same. Having said that, a 20 minute nap during the day can make a big difference to your cognitive function, the ability to solve problems and to stay calm. So listen to your body. When you feel overwhelmed, maybe getting some rest is a good start.
- Music
Music is a great stress relief. Soothing music can calm you down. Uplifting music can cheer you up. Music therapy improves the quality of life of cancer patients and helps reduce the distress of chronic pain. Research has shown that soothing music lowers blood pressure and increases immune cell count. Listen to music while you walk, play a musical instrument, sing while you are doing chores, make music, put background music on while you work if you are allowed to.
- Meditative Exercises
Gentle and slow pace exercises such as Tai Chi, Qigong, yoga improve
your ability to relax. While they work to strengthen your physique, stability and posture, the deep breathing and mindfulness help you put your busy head behind and focus on the present. It is easy to learn, convenient and low-cost as you can practise in the comfort of your home or backyard at anytime that suits your schedule.
- Deep Breathing and Relaxation Techniques
If you are confined to an office or sit in front of a desk, you can do these simple steps to give your mind a break from the stress around you. Deep breathing has been shown to lower cortisol levels, the stress-related hormones.
1. Close your eyes.
- Breathe deeply and focus on the rising of the abdomen as you breathe in.
- Stretch your neck and shoulders and upper back.
- Massage around your eyes with your index fingers. A few acupressure points are found on the eyebrows, under the eyeballs and at the corners of your eyes. Pressure on these points really relaxes the tired muscles.
- Progressively relax your body parts from top to bottom. Focus on relaxing your eyes, jaws, mouth, arms, chest, abdomen, lower legs and feet. You could also try the ‘tense and then release’ technique for each body part.
- Religious Activities
Prayer, reading Scriptures, worship and fellowship with others help reduce stress level. One research showed that college students who practiced their faith were far less stressed than their peers without faith. Another study found that cancer patients who practiced religious activities had much higher survival rates than their non-religious counterparts.
Acupuncture, an ancient healing technique, is now being used as an effective treatment for one of the most widespread problems of the modern society: chronic stress. Studies have shown that acupuncture helps regulate stress hormone levels by stimulating points associated with stomach, spleen and liver channels and the sympathetic nervous system. Acupuncture helps you feel relaxed and rested and improves your sleep.
The use of Chinese medicine to relax and regulate organ functions has long been recognised as a preventive and holistic therapy. Various medicinals are used to lift moods, calm anxiety, reduce irritability, regulate hormonal imbalance and improve sleep.
Now that you know how stress affects fertility and how to tackle it, try these out and feel free to ask any questions.
