How does stress affect your menstrual cycle. What are the symptoms of stress-related period changes. How can you manage stress to maintain a healthy menstrual cycle. What lifestyle changes can help reduce stress and improve period health.

The Relationship Between Stress and Menstrual Cycles

Stress is an unavoidable part of life that can have far-reaching effects on our bodies, including our menstrual cycles. Many women experience changes in their periods during times of high stress, but may not realize the connection. Understanding how stress impacts menstruation can help women better manage their reproductive health.

How Stress Affects Hormones and Ovulation

The menstrual cycle is regulated by a delicate balance of hormones, primarily estrogen and progesterone. Stress disrupts this balance by triggering the release of cortisol, often called the “stress hormone.” High cortisol levels can interfere with the normal functioning of the hypothalamus and pituitary gland, which control the release of reproductive hormones.

This hormonal disruption can lead to delayed or suppressed ovulation. Without ovulation, the normal menstrual cycle is thrown off course. As a result, periods may become irregular, delayed, or even stop altogether in some cases.

Common Stress-Related Menstrual Changes

• Irregular periods (cycle length varies by more than 7-9 days)
• Missed periods (amenorrhea)
• Early periods
• Heavier or lighter flow than usual
• Increased menstrual pain (dysmenorrhea)
• Spotting between periods

It’s important to note that these changes are often temporary and resolve once stress levels return to normal. However, chronic stress can lead to ongoing menstrual irregularities.

Recognizing Stress-Induced Menstrual Symptoms

Stress doesn’t just affect the timing and flow of periods – it can also exacerbate premenstrual syndrome (PMS) symptoms and cause other physical discomforts. Being aware of these signs can help women identify when stress may be impacting their cycles.

Physical Symptoms

• Abdominal pain or cramping
• Bloating
• Breast tenderness
• Headaches
• Fatigue
• Diarrhea or constipation
• Frequent urination

Emotional and Psychological Symptoms

• Mood swings
• Irritability
• Anxiety
• Depression
• Difficulty concentrating
• Sleep disturbances

Are these symptoms always caused by stress? Not necessarily. Many of these can be normal PMS symptoms or signs of other health conditions. However, if you notice these symptoms worsening during particularly stressful times, stress may be a contributing factor.

The Long-Term Impact of Chronic Stress on Menstrual Health

While occasional stress-related menstrual changes are usually not cause for concern, chronic stress can have more serious long-term effects on reproductive health.

Potential Complications of Chronic Stress

• Increased risk of polycystic ovary syndrome (PCOS)
• Reduced fertility
• Worsening of endometriosis symptoms
• Increased risk of uterine fibroids
• Higher likelihood of perimenopausal symptoms

These potential complications underscore the importance of managing stress for overall reproductive health. If you experience persistent menstrual irregularities or concerning symptoms, it’s important to consult with a healthcare provider to rule out any underlying conditions.

Stress Management Techniques for Better Menstrual Health

Managing stress is key to maintaining regular, healthy menstrual cycles. Incorporating stress-reduction techniques into your daily routine can help balance hormones and improve overall well-being.

Exercise and Physical Activity

Regular exercise is one of the most effective ways to reduce stress and improve menstrual health. Physical activity helps regulate hormones, improves blood flow, and releases endorphins – natural mood boosters and pain relievers.

Which exercises are best for menstrual health? Low-impact activities like yoga, swimming, and walking are excellent choices. These exercises can help reduce menstrual cramps and improve overall well-being without putting too much strain on the body.

Relaxation Techniques

• Meditation and mindfulness practices
• Deep breathing exercises
• Progressive muscle relaxation
• Guided imagery
• Aromatherapy

Incorporating these techniques into your daily routine can help lower cortisol levels and promote hormonal balance. Even just 10-15 minutes of relaxation practice each day can make a significant difference.

Prioritizing Sleep

Adequate sleep is crucial for managing stress and maintaining hormonal balance. Poor sleep can increase cortisol levels and exacerbate menstrual symptoms.

How much sleep do you need for optimal menstrual health? Aim for 7-9 hours of quality sleep each night. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve sleep quality.

Nutrition and Dietary Approaches to Support Menstrual Health

A balanced diet plays a crucial role in managing stress and supporting healthy menstrual cycles. Certain nutrients can help regulate hormones, reduce inflammation, and alleviate menstrual symptoms.

Key Nutrients for Menstrual Health

• Omega-3 fatty acids: Found in fatty fish, walnuts, and flaxseeds, omega-3s can help reduce inflammation and menstrual pain.
• Magnesium: This mineral helps relax muscles and can reduce cramps. Good sources include leafy greens, nuts, and whole grains.
• Iron: Menstruating women are at higher risk of iron deficiency. Include iron-rich foods like lean meats, beans, and fortified cereals in your diet.
• Vitamin D: This vitamin plays a role in hormone regulation. Sunlight exposure and foods like fatty fish and egg yolks are good sources.
• B vitamins: These vitamins support energy production and hormone balance. Find them in whole grains, legumes, and leafy greens.

Foods to Avoid During Stressful Periods

Certain foods can exacerbate stress and worsen menstrual symptoms. Consider limiting or avoiding:

• Caffeine: Can increase anxiety and worsen cramps
• Alcohol: Disrupts sleep and can increase estrogen levels
• Processed and high-sugar foods: Can cause blood sugar fluctuations and increase inflammation
• High-sodium foods: May contribute to bloating and water retention

Is a specific diet best for managing stress and menstrual health? While individual needs vary, many women find relief with anti-inflammatory diets like the Mediterranean diet or whole food plant-based approaches.

Natural Remedies and Lifestyle Changes for Stress-Related Menstrual Issues

In addition to stress management and dietary changes, several natural remedies and lifestyle adjustments can help alleviate stress-related menstrual symptoms.

Herbal Remedies

• Chamomile tea: Known for its calming properties, chamomile can help reduce stress and menstrual cramps.
• Ginger: Has anti-inflammatory properties that may help reduce menstrual pain.
• Vitex (chasteberry): May help regulate menstrual cycles by balancing hormones.
• Dong quai: Traditional Chinese herb used to regulate menstrual cycles and reduce cramps.

Always consult with a healthcare provider before starting any herbal remedies, as they can interact with medications and may not be suitable for everyone.

Heat Therapy

Applying heat to the lower abdomen can help relax uterine muscles and reduce menstrual pain. Use a hot water bottle, heating pad, or warm bath for relief.

Acupuncture and Massage

These complementary therapies may help reduce stress and alleviate menstrual symptoms. Some women find acupuncture particularly helpful for regulating irregular cycles.

Essential Oils

Certain essential oils like lavender, clary sage, and peppermint may help reduce stress and menstrual discomfort when used in aromatherapy or diluted for topical application.

When to Seek Medical Help for Stress-Related Menstrual Changes

While many stress-related menstrual changes are temporary and resolve on their own, there are times when it’s important to consult a healthcare provider.

Signs That Warrant Medical Attention

• Periods that stop for more than 90 days (if not pregnant or menopausal)
• Extremely heavy bleeding (soaking through a pad or tampon every hour for several hours)
• Severe pain that interferes with daily activities
• Bleeding between periods
• Sudden changes in cycle length or flow
• Persistent irregular periods lasting several months

A healthcare provider can help determine if your symptoms are solely stress-related or if there’s an underlying condition that needs treatment. They can also provide guidance on managing stress and regulating your cycle.

Potential Medical Treatments

Depending on the severity and cause of your menstrual issues, a doctor might recommend:

• Hormonal birth control to regulate cycles
• Prescription pain relievers for severe cramps
• Cognitive behavioral therapy or other mental health interventions for chronic stress
• Further testing to rule out conditions like PCOS, thyroid disorders, or endometriosis

Building a Stress-Resilient Lifestyle for Long-Term Menstrual Health

Managing stress for better menstrual health isn’t just about short-term solutions. It’s about creating a lifestyle that promotes overall well-being and resilience to stress.

Developing Healthy Coping Mechanisms

Everyone experiences stress, but how we cope with it can make a big difference. Healthy coping strategies might include:

• Journaling
• Talking to a trusted friend or therapist
• Engaging in creative activities
• Practicing gratitude
• Setting boundaries in work and personal life

Creating a Supportive Environment

Your surroundings can significantly impact your stress levels. Consider:

• Decluttering your living space
• Creating a relaxing bedtime routine
• Limiting exposure to stressful news or social media
• Surrounding yourself with supportive people

Regular Self-Care Practices

Prioritizing self-care isn’t selfish – it’s essential for managing stress and maintaining health. This might include:

• Regular exercise
• Hobby time
• Mindfulness practices
• Adequate sleep
• Nutritious meals
• Regular health check-ups

How often should you practice self-care? Ideally, incorporate some form of self-care into your daily routine. Even small acts of self-care can accumulate to make a big difference in your stress levels and overall health.

Remember, building a stress-resilient lifestyle is a process. Be patient with yourself and celebrate small improvements along the way. With consistent effort, you can create a lifestyle that supports both your mental well-being and your menstrual health.

Understanding the connection between stress and menstrual health empowers women to take control of their cycles. By implementing stress management techniques, making dietary changes, and adopting healthy lifestyle habits, it’s possible to minimize the impact of stress on your menstrual cycle. Remember, every woman’s body is unique, so it may take some time to find the strategies that work best for you. If you’re concerned about stress-related menstrual changes, don’t hesitate to speak with a healthcare provider for personalized advice and support.

Can stress impact your period in any way? An expert answers

Menstruation

Did you know stress can wreak havoc on your period? Yes, it’s true. But worry not, because a few changes can make a big difference.

Plan your pregnancy and stop your pills accordingly. Image courtesy: Shutterstock

Dr Pratima Thamke

Published: 17 May 2021, 10:00 am IST

• 78

Everyone experiences stress at some point of time, and that can lead to changes in one’s menstrual cycle. Yes, you heard it right! Stress caused by traumatic events has been associated with dramatic changes in normal menstruation patterns. It is the need of the hour to lead a stress-free life and have a happy period. To do so, you will have to embrace a healthy lifestyle. Read on to know more about this and you can thank us later!

Women, are you stressed out due to the pandemic? Is work from home snatching away your peace of mind? Is it getting difficult to strike a work/life balance?  Do you find it difficult to do your daily chores owing to the lack of help? Then, you will be shocked to know that being stressed can alter your menstrual cycles.

This is how stress affects the menstrual cycle

Stress arising from any situation can lead to rapid breathing, abdominal pain, diarrhoea, frequent urination, and irregular or missed periods. Yes, stress will take a toll on the female reproductive system. One will also experience a condition known as amenorrhoea, wherein the periods will stop on a temporary basis. Stress affects the frequency and duration of the period. 

Dysmenorrhoea that is menstrual cramping is also linked to stress, and can result in painful periods. Did you know? Hormones are released by the hypothalamus and pituitary gland, which creates a response in one’s ovaries. The menstrual flow is determined by the smooth balance created between hormones estrogen and progesterone. Thus, stress will disturb the hormonal pattern. This causes missed periods, delayed bleeding, breakthrough bleeding, or an early period. Stress will cause the body to delay or entirely suppress one’s ovulation. Thus, cortisol, a stress hormone can wreak havoc on your menstrual cycle.

We have compiled a list of do’s and don’ts to help you enjoy stress-free periods

• Exercise daily:  Are you physically active? If not, then you must start exercising right away! Exercising has surprising benefits.  It will help you improve the blood flow to your abdominal region and combat pain. Furthermore, working out produces endorphins that are natural pain relievers and make your periods pain-free. Try to practice relaxation techniques such as yoga and meditation that will rejuvenate you.   Furthermore, it is also recommended to do breathing exercises to de-stress.

  Do some low-impact exercises regularly, even when you are down. Image courtesy: Shutterstock

• Heat therapy: Using a hot water bag will help relax your contracting muscles in the uterus that induce pain. Even heat pads are available that will soothe you. 
• Eat a well-balanced diet: Eat healthy for a stress-free period. Opt for the omega-3 fatty acid diet to manage period pain. Also, try to include enough proteins, vitamins, and minerals in the diet. Having omega 3s will help you pep up your mood and improve the functioning of the brain. Eat mushrooms, tofu, beet, nuts, seeds, fresh fruits and vegetables, chicken, salmon, sardine, or mackerel. Having calcium will regulate menstruation.

  Opt for milk, orange juice, and even eggs.   Load your diet with foods containing vitamin D to tackle menstrual cycle disorders. Try to stay hydrated by drinking enough water to manage period cramps. Also, boost your fibre intake to tackle bloating, which is a symptom of PMS.

• Avoid processed foods: Do not eat packaged, junk, and oily foods. Avoid saturated fats. Say NO to cream, cake, pasta, pizza, or chips. Do not eat food rich in salt because too much sodium can cause water retention and even bloating. Having excessive caffeine can worsen your cramps and lead to heavy bleeding.

  Also, watch:

• Relax and pamper yourself: Well you will have to rest enough and get sound sleep. Do not exert yourself or do any activities that require a lot of effort and stress. Just chill or opt for a hair spa. Even getting a massage will be soothing for you.  
• Stay in touch with your family and friends: You will have to do things that boost your mood and refresh you. Try to stay in touch with your loved ones via video or phone calls.  Enjoy activities that you like. Opt for reading, listening to music, watching movies, comedy shows, or gardening. This will reduce stress and help you stay composed. Have an optimistic approach, use good sanitary products, and manage the pain.

About the Author

Dr Pratima Thamke

Dr Pratima Thamke is a Consultant Obstetrician and Gynaecologist at the Motherhood Hospital, Kharghar …Read More

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Does Stress Affect Your Period?

A top question coming in from our readers and patients is, “does stress affect your period?” Right now, the entire world is experiencing an unprecedented amount of stress and periods are getting downright weird. It’s actually normal to have these changes and in this article I will explain:

• How stress affects your period
• Common stressors
• How your adrenal glands and ovaries are connected
• What you can do to balance your hormones when you’re stressed

Does Stress Affect Your Period?

If you’ve been wondering this too, the answer is yes. Stress does affect your period. Your body is very smart and knows that when stress goes high, it is best to produce stress hormones and that getting pregnant isn’t such a good idea.

What is Stress?

Stress is a normal physiological and psychological adaptation to triggers in the environment. It’s important to understand what stress is and what are common stressors in the context of the discussion on stress and periods.

Common Causes of Stress Include:

• Relationship issues
• Work conflict
• Chronic illness
• Chronic infection
• Accidents
• Skipping meals
• Poor sleep
• Caregiver stressors
• Deadlines
• Extreme exercise
• Traumatic events

Not all stress is bad. For example, exercise is a form of stress that has health benefits. But it is also one that when overdone, especially without appropriate caloric intake, can lead to a missing period (amenorrhea).

But when most people talk about stress, they are referring to chronic stress that is taking a toll on their health. They can feel at the mercy of stress, anxious, or overwhelmed by even the smallest stressors. This is a sign of HPA Dysregulation, what is commonly referred to as “adrenal fatigue.”

How Your Adrenal Glands and Ovaries Are Connected?

Your ovaries, adrenal glands and thyroid depend on one another to function properly. I like to think of the ovarian adrenal thyroid axis (OAT) as a 3 legged stool. For that stool to remain sturdy, and well…functional, you need all three legs supporting it. If one of those legs (systems) starts to falter, the whole system can eventually topple.

If you have been experiencing symptoms of hormonal imbalance— fatigue, acne, PMS, anxiety or depression then you’d likely benefit from supporting all 3 legs of that stool. In my practice, I find that starting with the adrenals glands often proves to be most beneficial and foundational to supporting hormonal health.

How Does Stress Affect the Menstrual Cycle?

Research has shown that when under stress the brain will signal to your body to produce stress hormones and temporarily decrease sex hormone production.

Your adrenal glands, the two little glands that sit on top of your kidneys, produce a hormone called cortisol, epinephrine, and norepinephrine in response to stress. They also produce aldosterone, which regulates blood pressure, and DHEA, which is a precursor to estrogen and testosterone.

When your body perceives there is a great deal of stress it pushes into higher cortisol production while also down regulating the mechanisms that lead to reproduction. Ever wonder why stress shuts down the libido?

Now I know this sounds really bad, but this is actually what your body should be doing. If you are in a stressful environment then your body is receiving a signal that now is not the best time to become pregnant. The answer? Down regulate production of sex hormones, like progesterone, and up regulate survival hormones like cortisol.

What is Pregnenolone Steal?

Pregnenolone steal is a common, yet outdated, explanation for why progesterone, testosterone, DHEA, and other hormones become depleted with stress. What this theory proposed is that since these hormones are all synthesized from pregnenolone then it must be that the body “steals” pregnenolone to make more cortisol leaving insufficient pregnenolone to produce other hormones. As we’ve deepened our understanding and research has emerged, we’ve come to understand that there is no pregnenolone steal happening.

That’s right, pregnenolone steal is an inaccurate concept that is still perpetuated.

There is no pool of pregnenolone, but rather, the shift in hormones is caused by brain signaling to the different glands in the body.

Stress Can Lead to Period Problems

Stress up regulates the hypothalamic-pituitary-adrenal axis (HPA axis). During this time you experience a rise in Corticotropin releasing hormone (CRH) from the hypothalamus (brain structure). This in turn signals the pituitary to release Adrenocorticotropic hormone (ACTH), which tells your adrenal glands to release cortisol.

When this occurs, we can see a shift in sex hormones and less favorable levels of progesterone and estrogen. This can manifest as symptoms of low progesterone.

When your body is preferentially making cortisol, your progesterone levels dip and estrogen is left unchallenged. The result is a state of estrogen dominance. You can read about symptoms of estrogen dominance here.

Can Stress Delay Periods?

It most certainly can. Progesterone is responsible for helping you build your endometrium, the lining of your uterus. If you don’t make sufficient progesterone then the uterine lining may not build up sufficiently to have a period.

Can Stress Cause You to Skip a Period?

Depending on when the stress occurs in your cycle, how long it has been going on, or how significant it is—you just may skip your period altogether. This is called secondary amenorrhea and should be temporary. Follow the steps below to help restore your cycle.

Can Stress Cause an Early Period?

Yes, if progesterone rises just enough to stimulate the uterine lining, but not enough to carry you through 10-14ish days then you may have early bleeding or spotting.

How to Manage Stress and Balance Your Hormones

Follow these steps to support your hormones and effectively manage stress.

1. Eat the Nutrients You Need

During times of stress we want to reach for the chips, chocolate, and anything that tastes good. You’re not the only one who does this and you’re certainly not bad for having these cravings. These cravings is one way your body is protecting you from environmental stressors by increasing caloric intake and feel good comfort foods. But this might not be the best solution to what your body really need—blood sugar stability and nutrients!

Vitamin C, B Vitamins and magnesium are often necessary to support adrenal function and create sex hormones that make for happy periods.

Start incorporating vitamin C rich foods like bell peppers, citrus, and strawberries into your diet. Eating avocados, chicken, and nuts can help you get necessary B vitamins. Improve your magnesium intake with black beans, salmon, raspberries, and figs.

If you’re looking for some hormone friendly recipes and a meal plan to get started, you can grab a free one here.

2. Use Adaptogenic Herbs

Adaptogenic herbs help you adapt to stress. Common adaptogens include Rhodiola, Eleutherococcus, Holy Basil, Ashwagandha. These herbs can help your body regulate stress hormones and can support your mental and physical health with regards to stress.

You’ll find adaptogenic herbs in our Optimal Adrenal Kit formulations.

3. Consider Supplements to Support Hormones

Depending on the duration or type of stress, supplement support may be warranted. Keep in mind, you can’t just out supplement stress and they don’t work like a pharmaceutical. They are meant to support what your body is designed to do while you also focus on the foundations (see point #1).

For my patients, I recommend adding in 300 mg Magnesium Plus at night and 1 cap of B-Active Plus in the morning at minimum.

We also consider leveraging Adrenal Support in the morning, which also provides vitamin C and Adrenal Calm in the evening.

Balance Women’s Hormone Support can also be beneficial in helping optimize estrogen, progesterone, and testosterone levels.

A Typical Protocol I Use with My Patients Includes:

Morning:

• Adrenal Support: 2 caps with breakfast
• Balance Women’s Hormone Support: 2 caps with breakfast
• B-Active Plus: 1 cap with breakfast

Dinner:

• Balance Women’s Hormone Support: 2 caps with breakfast

Evening (1-2 hours before bed):

• Magnesium Plus: 1-2 caps
• Adrenal Calm: 3 caps

4.

Quality Sleep

I can’t stress this one enough. If you are not sleeping, you stand no chance at balancing your hormones. Your body relies on sleep to repair from the day. Skipping sleep causes confusion for your body and takes a major toll on hormones.

Aim to be in bed for 8 hours or more nightly while you are dealing with stress. Try incorporating bed time practices like dimming the lights a few hours before bed, turning off electronics an hour before bed, and avoiding stressors (like the news) in the evening.

5. Stress Relief Practices

Find time in your schedule to relax. Take a deep breath and fill your heart and mind with all the reasons you have to be grateful. Taking time to relax signals your body to do the same.

Stress Relief Techniques:

• Write and read fro your gratitude journal⠀
• Take deep breaths⠀
• Cuddle your dog, cat, or other furry friends⠀
• Take a 15 minute Walk⠀
• Take an epsom salt bath⠀
• Drink a relaxing cup of tea⠀
• Call a friend or loved one and talk it out⠀
• Free flow journal the feelings that are coming up for you⠀
• Stay off of social media, email, or whatever is driving the “freak out train” until you’ve given yourself a moment to relax⠀
• Visualize yourself in the woods or on the beach or anywhere that helps you feel calm
• Get into nature
• Remind yourself of the badass you are

Remember, your adrenals as the foundation of your hormonal health. When you have a strong foundation, it is easier to support the others and optimize your thyroid and period hormones.

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About The Author

How stress affects our brain, or why it is bad to be nervous for a long time

We face stress every day due to deadlines at work, family problems, information noise and other factors. But we are far from always aware of how dangerous it is to health. Stress increases the risk of developing serious diseases and harms all body systems. The brain and cognitive abilities suffer the most: memory, attention, decision-making and planning, logical thinking. Together with Adrian Landry, Director of Educational Content at the Novakid online English school, we are looking into how stress affects cognitive functions and what can help you cope with it.

Adrian Landry

Director of Educational Content, Novakid Online School of English

Short-term stress

Short-term stress triggers the fight-or-flight response in the body. Its mechanism was formed a very long time ago – back in those prehistoric times, when a person had to literally escape from predators. Today, the cause of stress is usually not saber-toothed tigers, but traffic jams or conflicts with others. But the reaction works automatically.

The fight-or-flight mechanism in the brain triggers the amygdala, or amygdala, a region of the nervous tissue responsible for detecting threats and feeling anger and fear. Under stress, the amygdala enlarges and commands the body to adapt to the encounter with danger. A person’s heart rate increases, digestive processes slow down, the skin turns pale – blood leaves the skin so that in the event of a battle there is no massive blood loss. In addition, visual acuity and hearing are reduced, and attention becomes tunnel-focused exclusively on the source of stress.

It is commonly believed that short-term stress increases our cognitive abilities. Once in a stressful situation, a person makes every effort to get out of it and, as a result, becomes more collected and concentrated. This is true, but only if the stress is directly related to a specific problem.

Let’s say you have to pass a driver’s license test. If you’re only worried about your test results in the run-up to the tests, but otherwise you’re doing well in life, short-term stress really activates your memory and concentration. However, if it’s not the exam itself that makes you nervous, but, say, the prospect of layoffs at work, it will be extremely difficult for you to focus on driving.

Scientist Dan Ariely in his book Positive Irrationality. How to capitalize on your illogical actions” describes an experiment his team conducted in India. A group of subjects were asked to play a few simple children’s puzzle games. Certain bonuses were offered for the victory. The amount of remuneration ranged from modest amounts to very solid ones – equal to the participant’s salary for several months. It turned out that the higher the amounts were at stake, the worse the subjects coped with the tasks. The prospect of a small win did not make people nervous or affect their level of concentration. But the chance to hit the big jackpot brought the body into a stressful state and worsened cognitive abilities.

The fact is that short-term stress turns off the prefrontal cortex of the brain, which is responsible for cognitive abilities. Namely, for memory, planning, logical thinking, the ability to find solutions and set goals. In ordinary life, the prefrontal cortex allows us to function normally, work and learn. But with the “fight or flight” reaction, the need for these abilities in the body simply disappears – work with a specific threat comes to the fore. At this moment, we need cognitive functions in a minimal amount: only those that will help to cope with the source of stress.

Chronic stress

If the brain can get at least some benefit from a short-term stressful situation, then long-term stress literally destroys it.

Stress increases the production of cortisol. Long-term excess of the concentration of this hormone negatively affects the hippocampus. This part of the brain is responsible for the perception of information, memory and neurogenesis – the formation of new neurons. The hippocampus plays the role of a data processing center: it distributes information between short-term and long-term memory, makes decisions about what knowledge to keep and what not. Under the influence of cortisol, the hippocampus is gradually destroyed. As a result, a person’s memory worsens: at first it becomes more difficult to memorize new things, and then to remember already known ones. A decrease in the number of neurons and a slowdown in neurogenesis reduce the ability to learn and master new skills.

Chronic stress and increased production of cortisol also destroy dendritic junctions, through which information is transmitted between neurons. The number and quality of dendrites also affect our memory capacity and processing speed. The fewer of them, the worse and slower we begin to think. Even simple decisions are difficult for a person: what to wear, what dish to cook for dinner, and so on.

Blame it on the amygdala we talked about earlier. Under chronic stress, it is always in an excited state and sees danger or threat everywhere – even if there are no objective reasons for this. But even worse, the amygdala tries its best to “pull the blanket” over itself and makes us constantly afraid and think about the source of stress. As a result, it becomes more and more difficult to switch to everyday activities.

Finally, prolonged stress destroys the prefrontal cortex, which is directly responsible for cognitive abilities. In a normal state, its nerve connections are reliably protected by the myelin sheath. It not only protects, but also participates in a chain reaction between neurons at the moments when we think or make decisions. Cortisol thins the myelin sheath and deprives neurons of protection. It becomes more difficult for the brain to get to the necessary information and formulate a command for this or that action.

Can stress be beneficial?

It is believed that life without stress does not exist, and this is true. Normally, during the day, 80% of the time a person should be in a state of calm, 20% should feel a sense of joy and happiness, another 20% should feel stress. The study of scientists from the University of Georgia, conducted as part of the Human Connectome Project, is devoted to the positive effect of moderate stress on the brain.

1200 young people took part in the experiment. They filled out a questionnaire in which they assessed their level of stress and tension. After that, they were offered to take tests to assess cognitive abilities. It turned out that those participants who periodically experienced mild stress in everyday life coped best with the tasks. Those who almost never faced stressful situations had worse results.

Thus, it can be assumed that a moderate level of stress in everyday life makes us more resistant to severe stressful situations and experiences. However, it is important to understand that we are talking only about mild short-term stress, which is not capable of seriously harming the brain.

How to reduce stress?

• Moderate physical activity. Sweating in the gym for several hours a day is not at all necessary. An excellent alternative would be swimming, yoga and even ordinary walks.

• Nutrition. Avoiding fast carbohydrates and foods with a high glycemic index will help reduce stress levels. This includes sweets, pastries, soda, and favorite fast food. Such products provoke jumps in blood sugar, which additionally stimulate the brain and bring it into a state of overexcitation.

• Learning new things. Foreign languages ​​are great here. Although studying under stress seems like something difficult and not very productive, it is a great opportunity to switch the brain. Regularity in classes can be one of the steps to establishing a routine and daily routine. Finally, learning foreign languages ​​stimulates neurogenesis, which means that it can at least partially compensate the brain for neurons lost due to chronic stress.

• Self-monitoring. Stress factors, such as problems at work or information noise, will not disappear on their own. However, we can change our attitude towards them, learn to negotiate with ourselves and turn off the involuntary activation of the “fight or flight” reaction. This can be achieved with the help of breathing practices, physical activity, meditation, normalization of the daily routine and diet.

Alexandra Smarakova

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#well-being

#erudition

The impact of stress on human health.

Each person has his own experiences, his own problems, his own stresses. There are no absolutely happy and problem-free people.

Someone’s father is terminally ill and has been paralyzed for 3 years after suffering a stroke; someone’s husband (wife) drinks and does not want to be treated; and someone else has been fighting for 30 years with the mother-in-law who lives in the next room; someone’s husband went to his mistress; someone has a child with cerebral palsy; and someone else lost a loved one in an accident. And such situations can be listed ad infinitum. As a result, we experience stress.

It is very important to recognize stress in time. It is important to know yourself and be able to determine when its level is out of bounds, because you can get used to stress and make it part of you. This can become normal, and you will not even notice how detrimental it can affect you. Stress will not only make you feel like life is meaningless, but it will also increase your risk of various diseases.

There is ample evidence of a significant influence of the psychological state of a person on the development of heart disease. Anxiety, fear, anger contribute to the development of cardiovascular diseases. Stress leads to the release of additional hormones that increase heart rate and blood pressure levels, blood vessels constrict. All this can lead to heart attack and stroke.

Fight-or-flight stress causes muscle tension, whether the threat is real or imagined. Muscles create an additional load on the ligaments, tendons, joints, which causes their pain. In addition, over time, the muscles weaken and get tired, hence headaches, pain in the back, neck, shoulder blades, knees.

Under severe stress, the salivary glands stop secreting saliva, or, on the contrary, sharply increase it. The stomach increases acid secretion, creating excess acidity that causes nausea, heartburn, and stomach ulcers. Another possible result of stress is diarrhea.

Stress lowers the immune system, opening access to various infections. In addition, the results of recent studies by British scientists have confirmed the connection between cancer and strong emotions (primarily fear).

A large number of cases are known when severe stress (death in the family, a car accident, and sometimes a simple visit to the dentist) caused asthma attacks.

As you can see, stress by itself rarely causes serious illnesses, but it clearly contributes to the fact that the most weakened part of the body “fails out of order”. Alas, with powerful chronic stress, this “failure” is irreversible.

When you are under a lot of stress, it seems that such a state can absorb you for a long time. Believe me, this is absolutely not true. There are a few simple tricks to get rid of the unpleasant influence of irritants.

Turn your thought in a positive direction. The cause of your stress must be presented in a funny, even ridiculous way.

Take a break for 5 minutes. Get away from the voltage source for a while. This will give you the opportunity to calmly breathe in and pull yourself together.

Do not raise your voice. No matter how much you want to scream, just when you get into a stressful situation, stay calm. You can scream and let off steam later, alone with yourself.

Promise yourself a reward for endurance and patience. Waiting for a quick snack or new thing will set you up for a calmer and more peaceful mood.

Arrange daily walks in the fresh air, this will give you the opportunity to relax, the main thing is to let only pleasant thoughts come to you.