How does stress impact fertility outcomes?
Written by Megan Churchill, Nutrition and Dietetics Student
Reviewed by Rachel Hilts PDt
We all know that pregnancy and fertility can put a lot of stress on a person; but does stress also impact our fertility?
Some studies have shown that stress might negatively impact fertility chances, leaving us with the question of “is it stress that is causing the infertility, or is it infertility that is causing stress”?, Unfortunately, the answer to this question is still not entirely clear (1).
We know that stress can affect many biological systems in your body including the reproductive system (2), and there are some ways that high levels of stress may impact your fertility and chances to conceive. It can also be a little bit like asking if the chicken or the egg came first - stress and fertility can play a cycle of one impacting the other and vice versa… when we are struggling with fertility for another reason, this will often result in higher stress!
How can stress impact fertility?
In women, chronic stress and elevated levels of cortisol (the stress hormone) can lead to:
Irregular periods or loss of your period
Missed ovulation
In men, chronic stress and elevated cortisol levels can lead to:
Decreased sperm count
Decreased sperm motility
Changes to sperm shape
Lower levels of plasma testosterone (2).
It is important to note that if you are taking medications for fertility, some medications may have psychological side effects including anxiety and depression (1). So, it can sometimes be hard to differentiate whether you are feeling the mental impacts of fertility and stress, or a side effect from medication (1).
There are many aspects of fertility and trying to conceive that can cause stress, and it is completely normal to feel stress. Fertility is very complex, and if you are stressed it does not mean that you will experience infertility or that the stress is the cause of your infertility.
If you are feeling stressed, it can be helpful to recognize what causes of stress are within your control, and what you can do to help manage your stress.
Tips to help manage fertility related stress:
If you are not feeling good, own it! Don’t put more pressure on yourself because you are not feeling well. It is important to recognize how to feel and continue to take care of yourself by eating foods you like, allowing yourself to rest, setting boundaries, and taking part in activities that bring you joy (3).
If you’re in a relationship, spend some time investing in that relationship. Remember to spend quality time with your partner, and as a couple. Fertility can be very tough on a relationship, but it is important to not forget to have quality time with you partner. Fertility does not affect one person in a relationship, but both (3).
Spend time informing yourself about different options if you are struggling with fertility, this way you can learn about some options that may be available to you. Additionally, always reach out to your healthcare provider if you are interested in looking into any options and have any questions (3). Remember, you’re never expected to know it all, and it’s normal to need to ask for help or clarity.
Going to counselling is a great option for stress management, whether that be a support group or a one-on-one counselling session. Counsellors can help you come up with a way to help you cope with the stress you are feeling and are great to talk to about the stressors in your life (3).
Including self-care routines can also be a helpful way to manage your bodies response to stress – see some more tips on that here.
Even in times of stress it’s important to continue to nourish your body.
Remember to eat foods that give you the nutrients you need, but also foods that bring you joy. When you are feeling stressed it is still important to try to eat balanced meals (meals with protein, fibre, carbs, and fat), and eat consistently through the day - you may notice this helps to improve how you are feeling (4)! If you are a coffee drinker, try to limit your coffee intake a bit as caffeine can actually increase stress levels. Always remember to drink water regularly, because even though you are feeling stressed, you still needs to stay hydrated (4)!
If you are experiencing have questions or concerns about fertility, or want to know more about how nutrition plays a role in stress management and fertility, contact me to book an appointment!
References
1. Rooney KL, Domar AD. The relationship between stress and infertility. Dialogues Clin Neurosci. 2018; 20(1): 41-47.
2. Negro-Vilar A. Stress and other environmental factors affecting fertility in men and women: Overview. Environmental Health Perspectives Supplements. 1993; 101(Suppl.2): 59-64.
3. Government of Canada. Coping with stress during fertility treatment [Internet]. 2013. Available from: https://www.canada.ca/en/public-health/services/fertility/coping-with-stress.html
4. University of Waterloo. Nutrition and Stress [Internet]. N.D. Available from: https://uwaterloo.ca/campus-wellness/health-services/nutrition-services/nutrition-articles/nutrition-and-stress
