Stress can affect every part of our body. Sleepless nights, headaches, constant fatigue, heart palpitations, indigestion, and other symptoms are all signs of a stressed-out life. This happens because when we feel overwhelmed or anxious, it can upset the body’s delicate balance and make it harder for things to work as they should. This balance is essential when it comes to fertility. Constant stress may subtly interfere with the natural processes necessary for conception, making the journey to parenthood more challenging.
In this article, we shall take a closer look at the mind-body connection in fertility, along with a few valuable and practical strategies that can be adopted to manage stress in life.
The desire to have one’s biological child is an intrinsic feeling that most people experience at some point in their lives. The body’s ability to conceive children naturally is called fertility. Each month, an egg is released from the ovary (ovulation) and travels through the fallopian tube. If there is sexual intercourse between a man and a woman during this period, the egg could be fertilised by the sperm. The fertilised egg then travels to the uterus, implants itself into the uterine lining, and then slowly develops into a fetus. The newborn baby is delivered once the gestation period, which lasts around nine months, is complete. This process encapsulates the entire journey of pregnancy.
While all this sounds quite simple, this entire process depends on the delicate balance of hormones and the overall health of the reproductive organs. A disruption in any of these factors, whether physical or emotional, can hinder the ability to conceive.
This is why learning more about the connection between stress and infertility is vital.
While physical conditions like blocked fallopian tubes or a thick uterine lining are easier to identify, stress often goes unnoticed. How can stress impact fertility? To understand the connection, let’s examine what stress does to the body.
Chronic stress can affect the body’s hormone levels, thereby disrupting the delicate balance necessary for ovulation, fertilisation, and implantation. When the mind is under constant pressure, perhaps due to work or personal issues, the body may compensate by releasing higher levels of cortisol and other stress hormones, which, in turn, can interfere with the production of reproductive hormones such as estrogen and progesterone. This can lead to irregular periods or even miscarriages. Such issues contribute to aggravating reproductive health, thus making it harder to conceive a baby.
Now, let’s take a look at another aspect of stress and fertility: Does anxiety prevent pregnancy, or is it the other way around? Unfortunately, a vicious cycle gets created when stress is one of the significant factors that affect a person’s fertility.
Stress is an inevitable part of life. It could be due to excessive demands at work, financial troubles, or even personal issues. It can even arise due to infertility or the inability to conceive. When pregnancy is delayed, despite trying hard for several months, this could create tension and spike anxiety levels in either or both individuals. This feeling could be due to several reasons, such as fear of long-term fertility issues, societal expectations and pressure, etc.
1. Reduced libido or sex drive, which could impact the frequency of intercourse.
2. Sleep deprivation and tension headaches could further affect sex drive.
3. Anovulation, whereby ovulation is disrupted.
4. Adverse effect on egg and sperm quality.
5. Hormonal imbalances in one or both partners. Prolonged periods of stress could lead to a reduction in testosterone and estrogen levels.
In short, fertility issues cause stress, which in turn aggravates the fertility issues even further! And if physical problems are the underlying issue behind delayed conception, then stress levels will further escalate. This will prove to be harmful, especially when assisted reproductive technology like IVF may be required to aid conception. Treatments like IVF are both physically and emotionally taxing. High-stress levels during this time can affect the body’s response to medication and reduce the chances of successful implantation.
This is why it is essential to break this vicious cycle and adopt stress management techniques as early as possible.
As stated earlier, the whole body operates within a delicate balance, and stress is one of the main disruptors of that balance. To overcome this silent fertility foe, here are a few strategies that can be adopted:
Adopt wellness techniques to boost mental health and stay relaxed. Engaging in holistic practices like meditation, yoga, acupuncture, etc., can help destress the mind and bring much-needed relief from anxiety. Deep breathing exercises, when practised regularly, can also help induce feelings of calmness and serenity. Most of these can be done in the comfort of one’s home.
It may be hard to believe, but food plays a key role in managing stress. To overcome anxiety, eat nutritious foods rich in omega-3 fatty acids, vitamin C, and magnesium, as these nutrients can help prevent spikes in stress hormones. Foods that have complex carbs, such as whole grains, trigger the production of serotonin, a hormone that regulates mood and generally makes people feel calm and relaxed. When feeling extremely stressed, opt for wholesome and healthy comfort foods that evoke feelings of warmth and security.
Another way to beat stress is through regular exercise. Whether mild, moderate, or intense, a good workout session can do wonders when you're feeling stressed. Being active allows the mind to shift its focus away from the things that cause stress. Regular exercise also triggers the release of endorphins. These feel-good neurotransmitters create a sense of happiness and satisfaction.
Recurrent sleepless nights often lead to negative feelings, which in turn contribute to stress. It is vital to ensure that at least 6 to 8 hours of sleep is achieved daily. To ensure adequate sleep, a few lifestyle adjustments may be necessary. Avoiding caffeine and alcohol, not bringing work-related tasks back home, and adopting a regular bedtime may help achieve a good night’s sleep.
To overcome stress, it is essential to keep the mind occupied and distracted. Take up a hobby, like gardening or painting. Watch pleasant movies, listen to soothing songs, or play board games - anything to keep the mind engaged and calm.
A variety of factors can trigger stress. Financial problems, work pressure, and other factors are typical stress triggers. When there is a delay in having a child, pressure from family members, neighbours, and others can also trigger stress. Such situations may not be entirely avoidable, but they can be managed. This could mean setting boundaries, limiting conversations about fertility, taking breaks from social media, etc.
Sometimes, it can be challenging to manage stress and the negativity that accompanies it. Prolonged stress could lead to issues like anxiety, depression, etc. Seek help from qualified professionals when feeling too overwhelmed. Additionally, consider joining support groups with people who have similar problems.
Stress is often grossly underestimated when it comes to evaluating its effect on fertility and successful conception. Most treatment paths tackle only the physical aspects of fertility while neglecting the mental toll stress could have on reproductive health. Greater awareness about the link between fertility and stress is essential, as it could help improve the chances of successful conception, be it natural or via IVF.
