- Author: Melanie Dell’Oro
You’re feeling really stressed out right now, and now your period is late too? That’s the last thing you need, and the thought of what could be behind it is stressing you out even more? You might be caught in a vicious circle, because stress, hormones and menstruation are closely linked!
What exactly is stress? About stressors, stress reactions and stress amplifiers
“I’m really stressed out right now!” - We love using this phrase to describe a demanding life situation. But what exactly does “being stressed” mean? Stress is a very complex interplay of various psychological and physical factors. And stress is not all the same.
First of all, stress is a biologically and physiologically useful reaction of our body to external and internal stimuli, known as stressors. These can have a wide range of origins, for example, demanding conditions such as pressure to meet deadlines, exam anxiety, a traffic jam on the way to an appointment or interpersonal conflicts. But pain, grief, hunger or even a lack of recognition at work can also cause stress.
How and whether we react to these stressors depends individually on our experiences with these situations, our abilities and attitudes, i.e. our very personal stress amplifiers. After all, misunderstood perfectionism, poor time management or the need to please everyone can increase the pressure quite a bit.
Our body now reacts, both physically and mentally, with stress reactions. Symptoms such as nervousness, irritability, lack of concentration, headaches or sleep disorders are certainly very familiar to anyone who has ever been in a stressful phase.
Good stress, bad stress?
But how do these stress reactions occur? This depends first of all on the type of stress we are talking about. Because there is indeed a positive type of stress, known as eustress. This involves short-term challenges that can be motivating, stimulating and conducive to learning. However, if we lack suitable coping strategies for the respective demand, it can lead to over- or under-demand situations in the long term. These can be accompanied by intense arousal and even anxiety. This form, distress, leads to serious physiological changes and symptoms in the long term.
The reaction mechanism for the physical coping with both types of stress is initially the same: Allostasis encompasses all the mechanisms that our body sets in motion to cope with the constant stimuli from inside and outside. This prevents our vital metabolic balance in the body, homeostasis, from being disrupted. Since stress management requires certain adjustments of the metabolism, we speak here of an allostatic load of certain stimuli. As long as stress and relaxation are in balance, allostasis prevents constant stimulus exposure from harming us physically. However, if a prolonged stress situation causes allostatic overload, the body gets out of balance and leads to health-damaging consequences.
Stress - What happens in the body
Let's take a look at what happens in the body as soon as we encounter a stressor. Biologically, the stress reaction is intended to ensure our survival by triggering the so-called “fight or flight” reaction or, depending on the task, the “tend and befriend” reaction (protecting offspring and seeking support in the community). No matter the form: our body is now meant to be awake and alert. Two mechanisms are triggered for this, which originate in the limbic system of the brain. The limbic system generally serves to process emotions. One part of this system is the amygdala, a small complex of nerve cells that triggers two mechanisms:
Fast and short-term: adrenaline and noradrenaline
On the one hand, a short-term, rapid reaction occurs by activating our sympathetic nervous system. The sympathetic nervous system is responsible for all metabolic processes associated with short-term physical activity. It transmits the “danger” stimulus to our adrenal medulla, where the catecholamines adrenaline and noradrenaline are released into the blood. These hormones cause an acceleration of the heart rate and an increase in blood pressure, as well as the increased release of blood sugar to supply our muscles and the increase in muscle tension. Our body is therefore wide awake and ready for action. You can observe this mechanism wonderfully in typical stress reactions such as teeth grinding, foot tapping or trembling.
Slow and long-lasting: cortisol
If stress lasts longer, a long-term mechanism is activated, which culminates in the release of cortisol from the adrenal cortex. Cortisol has various effects that together cause the body to be ready for action. On the one hand, it promotes glucose production in the liver and inhibits the effect of insulin, thereby achieving increased blood sugar availability (i.e. glucose availability) for the muscle cells. On the other hand, cortisol promotes the lipolytic effect of adrenaline and noradrenaline, i.e. their effect that stored fats are broken down into small building blocks, which the body can then use as an energy source. In addition, the release of cortisol results in improved oxygen supply to the body by increasing blood pressure and respiratory rate, increasing the release of red blood cells that transport oxygen, and causing vasodilation.
“Don’t blame me for what I said when I was hungry”
By the way, how strongly we react to the stressor is decided in a certain area of the brain, the prefrontal cortex. Here, situations are evaluated logically and analytically, so that appropriate decisions can be made. The problem: The prefrontal cortex reacts very sensitively to chronic stress. The consequence: we make less rational decisions under the influence of stress and thus potentially even exacerbate our situation. A very major stressor, for example, is hunger, and who has never experienced a really bad mood due to hunger?
Stress as a disease-maker
All these reactions made sense for a long time in the evolution of humanity and ensured survival. But unfortunately, these mechanisms are rather hindering nowadays, because our lives have generally become “more stressful,” we are exposed to constant sensory overload, and a harmonious balance between stress and relaxation is no longer commonplace for many of us. The consequence: the actually so useful stress reactions turn into disease-causing mechanisms.
Typical psychological stress symptoms such as the inability to make reasonable decisions, nervousness, irritability and increased conflict readiness, decreased performance level, decreased concentration, or even an increased readiness to consume nicotine or alcohol still seem quite harmless to us.
But if these warning signs are ignored, serious and long-term damage can manifest:
- The short-term useful, immunosuppressive effect of cortisol (which is used therapeutically, e.g. against excessive inflammatory reactions such as dermatitis or rheumatism) leads to an increased susceptibility to infections and impaired wound healing. Inflammatory processes in the body get out of balance.
- Long-term elevated blood sugar levels damage the blood vessels and can lead to type 2 diabetes. An increased risk of atherosclerosis and high blood pressure leads to serious cardiovascular complaints up to an increased risk of heart attack and stroke.
- If the feedback between the adrenal gland and the brain does not work and the release of cortisol is not appropriately regulated, it can lead to thinking disorders with thought blocks and blackouts and tissue atrophy in the brain, and thus in the long term to depression and cognitive impairments such as dementia.
- Headaches and migraines, sleep disorders, back pain and gastrointestinal complaints can become chronic, the susceptibility to allergies and autoimmune diseases increases.
And - now the circle is closed - irregularities in the female cycle and sexuality occur.
Stress and the female cycle
Let's go back to the initial thought: We have stress at work, we have to meet a tight deadline, or we are stuck in an emotionally demanding relationship, and to top it all off, our menstruation is now on strike. How is that connected? To find out, we have to look at the hypothalamus once again. The hypothalamus is responsible for the release of various metabolism-stimulating hormones and thus also for a healthy reproductive mechanism.
Through the release of gonadotropin-releasing hormone (GnRH), the release of gonadotropins LH (luteinizing hormone) and FSH (follicle-stimulating hormone) in the pituitary gland is stimulated. LH and FSH are hormones that act on the ovaries in the female body. LH stimulates the synthesis and secretion of, among others, estrogen; FSH ensures the regular maturation of ovarian follicles, i.e. of eggs and their surrounding tissue, in the female organism. Prolonged stress leads to the hypothalamus releasing less GnRH, consequently, less LH and FSH are also formed.
In the short term, this leads to fluctuations in the cycle, e.g. a shortening of the bleeding to up to 3 days or an extension to 9-10 days (menorrhagia). Also heavier menstrual bleeding (hypermenorrhea) or a shortening of the menstrual interval to less than 25 days (polymenorrhea) can result. In the long term, however, an impairment of this metabolic process can lead to so-called secondary amenorrhea.
Definition: Primary amenorrhea is spoken of when menstruation has not yet occurred by the age of 16. This often has organic causes. Secondary amenorrhea describes the absence of bleeding for a period longer than 3 months after previous normal menstruation.
Stress and family planning
In secondary amenorrhea, the reduced release of LH and FSH results in the fact that ovulation cannot occur, which in turn leads to a lack of progesterone and thus reduced fertility. Stress and the desire for children? Not a good team and unfortunately often a vicious circle, because as we have already established, emotional burdens, such as the lack of a desire for children, are also very effective stressors.
In addition, chronic stress can lead to a decrease in the production of aldosterone, cortisol and dehydroepiandrosterone (DHEA) in the adrenal cortex. In addition to the effects of cortisol already mentioned above, all three hormones have the function of sex hormone precursors. In case of a deficiency, libido therefore automatically drops - not good conditions for the desire for children.
Finally, DHEA also has a beneficial effect on serotonin release. Serotonin is a messenger substance that influences the transmission of stimuli between our nerve cells. A lack of serotonin leads, among other things, to fatigue, lack of drive, muscle loss, sleep disorders or weight gain.
Rushing Woman’s Syndrome
Fatigue and lack of drive, who is familiar with this? Are these not two widespread symptoms of PMS?
In fact, this connection is very well known: fertility disorders, obesity and premenstrual syndrome are now grouped together under the term Rushing Woman’s Syndrome, a syndrome that describes the life circumstances of the modern woman and their connection to health problems of the female organism.
What can we do - stress management
First of all, of course, the reduction of the stress-inducing situation should have top priority - everything else is initially only symptom treatment and not goal-oriented in the long term. There are various levels here, which are easier or less easy to implement:
Awareness
First of all, one must of course gain awareness of one's own stress situation. If you have recognized stress signals in yourself, you must not ignore them, but should reflect on the underlying burden and your own stress limits in exchange with other people (family, friends, but also professional contacts such as a doctor, counseling centers, health insurance, telephone counseling, etc.).
Reduction of external stressors
Now comes the reduction of the stressors. Here it can help, for example at work, but also in interpersonal relationships, to communicate clearly, openly and reliably, to address problems in a friendly manner or to also bring in solution suggestions. In further education, you can learn to improve your own time management and expand your own professional competencies. Regular breaks should become routine and especially you should not be afraid to get support and ask for support.
Mental stress management
Certain thought patterns put us under additional pressure. It is better to create an inner distance to tasks and to avoid identification with tasks. Perfectionism should be examined: “Am I over-correct?”, “Do I really have to please everyone?”. Positive self-talk can work wonders in dealing with possible stressors: “I can do this”, “Everyone makes mistakes sometimes”, “Mistakes are an opportunity”. Difficulties can be seen as a challenge instead of a threat, dealing with difficult situations brings a lot of experience for similar occasions. It can also be very helpful to become aware of your own stressful patterns, so that they can be interrupted.
Regenerative stress management
Stressful and potentially stressful phases should be interrupted by regular breaks, in which balance and relaxation occur. For this, regular practice (even 5-10 min a day is enough) of relaxation techniques such as yoga, meditation, mindfulness exercises, Tai Chi, autogenic training, PME, etc. is suitable. But also regular exercise such as short walks or going to the supermarket provides variety. Sporting activities should take place as much as possible without appointment and performance pressure. Also breaks, in which you simply do nothing for once, can provide an interruption of stress patterns.
Lifestyle factors
Overall, a healthy lifestyle ensures that we can handle stress better. This includes a healthy, mindful diet as well as maintaining an intact private environment with time for family, friendships, hobbies, and time for yourself alone. Alcohol, cigarette, and medication abuse can strongly negatively influence stress coping capacities and become an additional stressor.
Support from nature - relaxation now!
To support relaxation and relieve acute symptoms of stress, there are well-documented plant helpers that we can make use of.
- St. John's wort (Hypericum perforatum) is the first-choice remedy for depressive moods, as its active ingredients affect the neurotransmitters of the central nervous system. It is also traditionally used for anxiety, sleep disorders, and nervous restlessness, although the scientific evidence for this is rather weak. Taking St. John's wort must always be discussed with a doctor, as it interacts with other medications.
- Valerian (Valeriana officinalis) is widely known and the first-choice remedy for sleep disorders, as it leads to a shorter time to fall asleep and improved sleep quality. Its active ingredients presumably influence the metabolic activity of nerve cells, especially the release and reuptake of the neurotransmitter gamma-aminobutyric acid.
- Hops (Humulus lupulus) can be used in combination with valerian for sleep disorders and nervous restlessness.
- Lavender (Lavandula angustifolia) is very popular, especially in aromatherapy, for anxiety and sleep disorders.
- Lemon balm (Melissa officinalis) is a good medicinal plant for anxiety and sleep disorders in combination with valerian and hops.
- Passionflower (Passiflora incarnata) can be used as a supportive treatment for anxiety and sleep disorders in combination with valerian, hops, and/or lemon balm.
To also support progesterone levels, B vitamins in combination with the herbal remedies fennel and yam root are suitable, as they have a positive effect on the female cycle. Available at balance x cycle. In this way, in addition to stress management measures, plant substances and vitamins can also contribute to hormonal balance.
The adrenal gland: A key role
As already mentioned, the adrenal gland, in particular, plays a special role in the stress/menstruation/fertility vicious cycle. The long-term weakening of the adrenal gland and the resulting decline in important hormones lead to various symptoms that are well known to many of us who menstruate. The good news: We can be a very good friend to our adrenal gland and support its function with small changes in our diet and useful medicinal plants. We would like to take a closer look at what a adrenal-friendly diet looks like and what the group of herbal adaptogens, which help our body cope with stress, is all about in another blog post.
Until then, please don't let yourself get stressed!