How Does Stress Affect Your Menstrual Cycle?
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Key Takeaways
- Stress can affect your menstrual cycle and lead to irregular periods, amenorrhea and long-term health risks.
- Manage stress through a healthy lifestyle, including eating well, exercising, getting enough sleep, practicing relaxation techniques and talking to a mental health professional.
- Keep track of your menstrual cycle and note changes in flow, length, pain and other symptoms to share with your primary care provider or gynecologist.
Stress affects your body in many different ways, including your menstrual cycle.
Let’s take a look at the effect stress can have on your menstruation, including long-term risks, and what you can do if you struggle with irregular menstrual cycles.
How stress affects the menstrual cycle
Having a regular menstrual cycle is important for your health. Menstrual periods are four to seven days for most women, and they occur about every 29 days. An irregular cycle is less than 21 days or more than 25 days or missing at least three consecutive periods. Menstrual flow that is lighter or heavier than usual or a period that lasts longer than seven days are other signs of irregularity. Some women may have some changes from month to month, while others have consistent cycles, but changes to your typical cycle are something to pay attention to.
Stress is one of the factors than can lead to irregular menstrual cycles.
When you experience stress, your body produces the hormone cortisol. While cortisol is a normal part of the stress response, high levels of cortisol can interfere with the menstrual cycle, according to the Cleveland Clinic. This can happen because the part of your brain that controls your menstrual cycle is called the hypothalamus, which releases chemicals that causes the pituitary gland to stimulate the ovaries to release estrogen and progesterone.
Inadequate levels of estrogen and progesterone can delay or stop periods, which is called amenorrhea, per the Cleveland Clinic. While an occasional missed period typically isn’t harmful, long-term amenorrhea can increase your risk of a hormonal imbalance, infertility, osteoporosis and cardiovascular disease.
Stress can also lead to a suppressed appetite, and not eating enough can also interfere with a regular menstrual cycle or cause amenorrhea.
Other causes of irregular menstrual cycles include:
- Polycystic ovary syndrome
- Infertility
- Endometriosis
- Perimenopause
- Thyroid issues
- Uterine fibroids
- Pelvic infections
- Extreme weight loss, including from medications and disordered eating
- Contraceptive use
Chronic stress can also cause other health issues and increase risk of anxiety, depression, immune system regulation, heart disease and other conditions.
Missed or slightly delayed periods on occasion are generally not an indicator of a serious problem, but it is important to note any changes. If you miss a period, have a period delayed by several days or have sudden changes to your menstruation, talk to your primary care provider (PCP) or gynecologist.
Before you see your PCP, keep a journal of your menstrual cycle and note changes, including in flow, length, new pain and other symptoms and any updates in your life, such as stress, that could affect your cycle.
How to manage stress
While your PCP can discuss your menstrual cycle and health with you and recommend any screenings, you can also work on a healthy lifestyle to support your physical and mental health.
Managing stress is a key part of keeping a healthy menstrual cycle. Here are some tips to manage stress:
- Eat a healthy diet of fruits, vegetables, lean protein and whole grains.
- Limit or avoid alcohol and don’t smoke.
- Get at least 30 minutes of exercise five days a week.
- Get seven to eight hours of sleep at night.
- Practice relaxation techniques and stress reduction techniques such as breathwork or meditation.
- Talk to a mental health professional to get to the root of your stressors and create a plan to manage them.
- Get your annual physical and recommended health screenings.
Learn more about mental health and options you have as a member to seek help at bcbsm.com/mentalhealth.
Image: Getty Images
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