Have you noticed your chronic stress contributing to your PMS and mood swings? Chronic stress can have a massive impact on the menstrual cycle, hormone balance and mood.
If you want to get your monthly mood swings under control, you’ll need to address your stress and cortisol levels.
The function of cortisol
Stress is a vital process in the body. Without it, we wouldn’t be able to regulate many of our body functions. However, the important part about stress is being able to calm the nervous system after a stressful situation.
Some of the functions of cortisol and the stress response include:
- Modulating the immune system
- Regulating inflammation
- Pancreatic function
- Ovarian function
- Metabolism and thyroid function
- Brain function and memory retention
- Gluconeogenesis – producing energy (glucose) from protein
- Glycogen stores
- Muscle breakdown
Many of these are important in times of acute stress. But if they continue, it can lead to a variety of chronic health concerns.
For example, muscle breakdown is vital if you living through a famine to keep you alive. But over time, it leads to a slower metabolism and other health concerns.
How chronic stress affects your hormones and mood
Lowered progesterone
Cortisol and progesterone are closely linked. The more that cortisol rises, the lower progesterone will drop – this is known as the ‘progesterone steal’.
This can lead to fertility issues and ovulation may stop. As ovulation is needed to support progesterone levels, it becomes a vicious cycle. Remember – bleeding every month does not mean you are ovulating! Women who experience uncontrolled chronic stress often end up requiring IVF to fall pregnant.
Elevated oestrogen
This may be due to lower progesterone, or it could be caused by the higher body fat percentage. Symptoms of oestrogen dominance are common in those with chronic stress.
You can learn more about high oestrogen here.
High insulin
Another common issue is hyperinsulinaemia – elevated insulin levels. Stress causes higher production of insulin. This leads to more testosterone and progesterone metabolites.
Insulin resistance can cause problems such as PCOS and PMDD. A common sign is a sudden crash into depression, anxiety, paranoia and suicidal thoughts during the luteal phase.
For women with PCOS or PMDD, getting stress under control and balancing insulin levels is critical for symptom relief.
Symptoms of chronic stress and elevated cortisol
So how do you know if your chronic stress has started to cause symptoms? The pattern can vary from person to person, but some signs of elevated cortisol include:
- Inflammation and increased pain flares
- High blood pressure
- Increased belly fat
- Constipation and diarrhoea
- Indigestion
- Heartburn
- Fluctuating blood sugar levels – spikes, hypoglycaemia
- Premature ageing, greying hair and hair loss
- Depression
- Easy bruising
- Slow recovery from injury and illness
- Stretch marks
- Low thyroid function – this can cause brain fog, fatigue, depression and weight gain
- Blurred vision
- Amenorrhea and anovulation
- Headaches
How to relieve chronic stress naturally
Dealing with chronic stress and its side effects? There are simple ways to reduce its effects. A few lifestyle and diet tweaks can go a long way!
Support feel-good brain chemicals
Neurotransmitters such as serotonin and oxytocin can help to alleviate symptoms caused by ongoing stress. Some simple ways to support production include:
- Socialising
- Sex and intimacy
- Fresh air and sunshine
- Some herbs such as magnolia
- Incorporating minerals such as magnesium through sprays and baths – this also supports the adrenals
Incorporate yin-style exercise
If you experience severe symptoms during your luteal phase, changing your training may help.
Instead of HIIT and other intense forms of exercise, opt for ‘yin’ or slower activities. This can include gentle yoga, tai chi, or even a gentle walk through nature.
Consider glutamine
Sugar cravings are often a problem for those with chronic stress. But sugar worsens symptoms long-term.
One simple option is taking glutamine. This is particularly useful if you experience anxiety and sugar cravings as part of your luteal phase symptoms.
Avoid the factors that exacerbate stress
There are a number of factors that can add physical stress to the body. These are best avoided during the luteal phase. Some examples of factors include:
- Sugar
- Alcohol and caffeine
- Longer fasts – this can raise cortisol levels
- Stimulating herbs – some people may feel worse when using stimulants such as ginseng and rhodiola
- Taking on new stressful projects or commitments
So what should you eat to relieve stress?
This is something clients often ask me about. That’s why I’ve created a meal plan that is designed to:
- Balance blood sugars
- Support progesterone production
- Improve your mood
Sound like what you need? Grab my Hormone Support Meal Plan here.
