How Stress affects fertility and what you can do about it naturally
By Alira Roselani
Did you know that stress can literally STOP your reproductive cycle in it’s track?
I've experienced it first hand.
My reproductive cycle completely stopped last year during an extremely stressful and fearful time in my life. My periods stopped for over 5 months and I was not ovulating. I know my body well and I didn't have to take tests to figure out I wasn't ovulating. I wasn't showing the signs and I intuitively knew.
Luckily I wasn't menstruating either as menstruating without ovulation causes overstimulation of the endometrial lining, which eventually leads to the formation of irregular lumps of connective tissue we call "fibroids" (if you have fibroids, I can absolutely help you with those!)
It's not a good idea to conceive while you are stressed (stress and fertility are in complete opposition of each other!), however there are some things that you can do to help reduce the cortisol in your body and therefore reduce the damage that it may be causing —Read on to find out what you can do to help your body cope during times of stress that you can’t control to boost your fertility and increase your chances of getting pregnant naturally.
ADAPTOGENS
An adaptogen is a substance that has a beneficial influence on the body’s adaptive response mechanism associated with stress. These are essential to help your adrenals during times of stress. Your adrenal produce hormones such as cortisol, aldosterone, adrenaline, noradrenaline & more. The adrenals will need support when they are in overdrive and constantly producing cortisol (the stress hormone) and adrenaline. Ashwaganda is my favourite adaptogen - I use the powder in smoothies and sometimes sprinkle a little over some organic muesli or cooked oats/porridge. Ashwaganda is also great for thyroid conditions (which may be preventing conception) and contains zinc, iron, calcium, magnesium, vanadium & copper. Some other adaptogen options to support natural fertility and are ginseng & liquorice. Any of these can be taken in capsule, powder, tincture or tea form.
As with all herbs, always consult your healthcare practitioner or herbalist before commencing the use of herbs. Ashwaganda is not recommended after you have become pregnant.
Ashwaganda Plant: An Amazing Adaptogen To Mitigate The Effects Of Stress On Your Fertility
Powdered Ashwaganda: A Powerful Adaptofen For Cortisol Reduction/Stress Reduction And Natural Fertility Support
MAGNESIUM
Magnesium is commonly known as the MASTER mineral and the anti-stress mineral. It’s known as the master mineral as it is required for more than 300 chemical reactions in the human body. Majority of people are deficient in magnesium, so much so that it is an epidemic! This is due to inadequate intake, poor quality soils, the inability to assimilate and huge depletion due to high levels of stress and toxins accumulated in the body. That is why I recommend magnesium to all of my clients (I inform them of the best forms to take as there are many). Myself and my family also take it daily as should everyone!
Common Signs of Magnesium Deficiency Are:
-Irritability
-Anxiousness/Anxiety
-Hyperactivity & Restlessness
-Panic Attacks
-Lethargy
-Short Term Memory Lapses
-Poor Digestion
-Muscle Weakness
-Hard Time Getting into Deep Sleep & Insomnia
-Cluster Headaches
-Painful PMS
-Morning Sickness (pregnant women)
-Blood Sugar Imbalances
-Muscle Cramps (A telltale sign!)
-Muscle Twitches
-Constipation
-Menstrual Cramps
And More
Magnesium absorbs through the skin in a highly efficient manner so a transdermal magnesium such as ‘ancient minerals’ oil/cream is a great option, however using it transdermally means it can be hard to get a high enough dose— which is why I recommend to supplement internally in addition.
I recommend to take a few different magnesium supplements such as ‘Lifted Naturals Magnesium Complex’ or ‘Nello Supercalm Meet Liquid Anti-Stress’. There are a few more high quality brands of magnesium that I often recommend to clients depending on their personal situation and location —More often than not I recommend an incredible, high quality product that includes both adaptogens and several forms of magnesium which has demonstrated incredible results in my fertility clients.
Of coarse I recommend to consume a diet high in magnesium first and foremost by consuming a variety of foods high in magnesium such as almonds, barley, blackstrap molasses, cacao, figs, garlic, green leafy veg, kelp, liquorice, lima beans, millet, molasses, nettle, nuts, oat straw, oats, peaches, peas, perch, sesame seeds, soybeans and sunflower seeds.
A Note About Cacao and Magnesium
Did you know that cacao contains more magnesium and chromium than any other existing food? It also contains a significant amount of iron per serving which supports blood flow throughout the body, including to the reproductive system — positively enhancing your fertility naturally. Cacao is an incredible support for the adrenals which get damaged by high levels and prolonged presence of cortisol in the body —the positive benefits for the adrenals are due to the high level of magnesium in it! Cacao also contains seratonin which is a neurotransmitter that acts as a ‘stress defense shield’. I consume cacao almost daily for my overall health and recommend it to my clients — it doesn’t hurt that it tastes amazing too.
Organic Cacao Hot Chocolate For Stress And Natural Fertility Support
An easy way to get cacao into you every day is in the form of a hot chocolate with a clean, store bought plant-based milk or even a homemade one if that’s your jam. You can use raw, powdered cacao or even better, raw cacao chunks prepared accordingly. I often add maca powder and organic, non-GMO sunflower lecithin to mine for an incredible nutrient boost. You can also add inulin to go that extra step. Another great way to get cacao into you to support your adrenals and fertility naturally is to add cacao to your smoothies — Frozen banana, plant-based milk (organic coconut or soy milk works well), nut butter, cacao and hemp seeds or hemp protein is a great, nutrient packed combo. I often add a handful of organic spinach too.
Cacao Smoothie High In Magnesium For Cortisol Reduction And For Natural Fertility Support
THIAMINE (Vitamin B1)
Thiamine is known as the anti-stress vitamin. It can help strengthen the immune system and counteract the effects of high stress of the body. This means that less vitamins and minerals are depleted and cortisol doesn't affect the body and your reproductive system as negatively. It’s important to make sure you’re consuming foods that are high in thiamine such as oats, sunflower seeds, asparagus, potatoes and kale. Make sure to soak or activate your grains, nuts, seeds and legumes to remove/reduce phytic acid (an anti-nutrient) and tannins, neutralise enzyme inhibitors, encourage the production of beneficial enzymes, make proteins more readily available for absorption and increase the amount of vitamins — especially B vitamins! (Note: different nuts/seeds/grains/legumes need varying lengths of soaking time). I always recommend my clients to be taking a high quality, methylated B-Complex supplement, however during times of stress it is ESSENTIAL to supplement thiamine separately too to protect your fertility (and your other bodily systems too!)
Take Thiamine — the anti-stress vitamin, to protect your fertility during times of high stress
FLOAT THERAPY
Just as important as supporting the body through stressful times, is supporting the mind/soul/spirit through stressful times. Float therapy is amazing for both the body and mind as the high magnesium content is what allows you to float effortlessly and the calming, non-stimulating environment often helps your mind relax and ‘de-stress’. During a float session, your brain is able to reach a level of relaxation that induces theta waves —this is the same state that your brain reaches during REM sleep. This theta state helps your body and mind re-energise. Float therapy reduces inflammation — a huge factor in infertility. It also enhances quality sleep, reduces insomnia, reduces cortisol, stress and tension, lowers blood pressure, reduces anxiety and more. Float therapy is a wonderful addition to your fertility plan and I recommend it to clients who are especially deficient in magnesium (which is most of us) and showing signs of high cortisol levels and high inflammation.
Please note — float ROOMS or LARGE float tanks are common these days if you feel claustrophobic or anxious about the smaller, more traditional ‘pods’. If you opt for a traditional, individual pod, the lid does not have to be closed. See below.
Float Therapy Pod To Reduce Inflammation And Cortisol Associated with Infertility
Float Therapy Room To Reduce Inflammation And Cortisol Associated with Infertility
YOGA AND MEDITATION
Yoga and meditation are both amazing ways to reduce cortisol in the body that may be associated with infertility. Most cities have classes that you can attend where you will be supported by a qualified, yoga instructor who can guide you gently in your yoga practice. There are also some great YouTube channels that you can follow along with if you prefer to practice in the comfort of your home.
If you have not engaged in yoga before, I highly recommend starting as it has many many benefits. You will grow to love it, and your body will to! It’s also great to start now before you conceive, as pre-natal yoga has many excellent benefits to help you stay fit, healthy and flexible during pregnancy and can absolutely help you prepare for an incredibly powerful, peaceful and blissful birth.
Not only can yoga help you reduce the cortisol in your body, but there are many poses and sequences that can enhance your fertility too.
A few poses to improve circulation and reduce stress:
Reclining Bound Angle Pose (Supta Baddha Konasana):
This pose helps to open the hips and groin area —promoting relaxation and reducing tension in the pelvic area.
Legs Up the Wall Pose (Viparita Karani):
This restorative pose improves circulation in the pelvic region, calms the nervous system, and can help with stress reduction.
Corpse Pose (Shavasana):
This pose promotes deep relaxation, reduces stress and anxiety, and helps to release physical tension.
A Few Poses to Strengthen and Stimulate the Reproductive System:
Bridge Pose (Setu Bandhasana):
This pose strengthens the pelvic muscles, improves circulation to the reproductive organs, and can help with stress reduction.
Goddess Pose (Utkata Konasana):
This pose stimulates the reproductive organs and increases energy flow to the pelvic area.
Cobra Pose (Bhujangasana):
This pose strengthens the back, opens the chest, and can help improve reproductive health.
Cobra Pose (Bhujangasana) — A Yoga Pose That Can Help Improve Reproductive Health And Increase You Chances Of Conceiving Naturally
The deep breathing promoted in both yoga and mediation not only reduce your cortisol levels, but help to detoxify your body too. Many of us do not pay attention to our breath and therefore we shallow breath, or hold our breath quite often. Regular practice in yoga and meditation can help you to become more aware of your breath and you will be able to reap the benefits!
As not only a holistic fertility health and nutrition coach, but also a certified Quantum Mind-Body Therapist™ and Life Coach, I often lead my clients through guided meditation journeys as well as personalised fertility hypnosis to bring them closer to conceiving naturally. So if you are unsure where to start in terms of meditation, that is something that I can guide you through — it is an extremely powerful tool and ally on your natural fertility ‘trying to conceive’ journey.
Meditation and self-hypnosis or guided fertility hypnosis are excellent ways to reduce cortisol related to infertility and naturally conceive
SUNSHINE AND GROUNDING
Everyone knows getting sun is essential for vitamin D production, but did you know it also reverses depression and reduces inflammation in the body? Make sure you are getting some sun exposure everyday WITHOUT sunscreen (majority of commercial sunscreen is toxic and carcinogenic — it has been linked to cancer, but more on that in another post). Allowing sun on your torso, arms and legs is ideal if possible.
Getting outside in the morning sun first thing in the morning, without sunglasses, and allowing the sun to penetrate your pupils has proven to reduce cortisol levels in the body. That is no surprise —the sun is incredibly healing and is essential to all life on earth. It’s time that we start opening ourselves up to its healing properties, instead of rejecting it and hiding away from it. 20 minutes is perfect every morning if possible, but you may need to build you way up if you are someone who has shied away from the sun, and therefore need to build tolerance up again.
GROUNDING
It is important to connect with nature everyday. Get your feet or body on the earth everyday —whether it be grass, dirt or sand. Studies have shown that when you walk on the earth barefoot —free electrons from the earth transfer into your body through the soles of your feet. These free electrons are some of the most potent antioxidants in existence. In addition, studies have shown that negative ions you are exposed to being in nature or on the beach can actually help calm your brain. Negative ions are most abundant in natural outdoor environments —with the highest concentrations typically found near waterfalls, mountain air, and coastal areas like beaches.
Salt lamps have been shown to emit negative ions too, so if you live in a city with limited access to outdoor nature areas— buy a few salt lamps and keep them on 24/7 in areas other than the bedroom. In the bedroom, I leave mine on during the day, and turn it off at night. The more salt lamps the merrier I say!
Negative ions are most abundant in natural outdoor environments —with the highest concentrations typically found near waterfalls, mountain air, and coastal areas like beaches
@ Salt lamps have been shown to emit negative ions which can help calm your brain and reduce cortisol levels in the body.
Stress is nothing to worry about too much and it’s absolutely not a reason to lose hope in your TTC journey. However it can absolutely influence your hormones, ovulation, and ability to conceive. Your body is SMART, it KNOWS that during times a stress, more pressure on the body in the form of a pregnancy is not a good idea.
Fortunately as you have just learned above YOU have the power to shift that. My philosophy is all about education and empowerment and I know from first hand experience, with both myself and with my fertility clients that with the right guidance, tools and daily practices you can rapidly and radically shift your hormones and nervous system into a space of safety and receptivity and bring your body back into balance so you too can become ridiculously fertile 👏🏼
Your Next Steps:
Start integrating 1-2 of the stress relief tips daily. You don’t have be perfect to get pregnant — give yourself permission to start small if you need to.
Reflect and maybe journal on what’s triggering stress both physically and emotionally
If you haven’t already, download my freebie “5 Fertility Mistakes You’re Making & What To Do Instead” here.
Reach out and apply to work with me if you’re ready for personalized guidance where together we can address the root cause of your fertility struggles on all levels — physical, emotional and spiritual. Alternatively book in your fertility audit: ‘The NFC Fertility Foundations Review’ for only $88 - A mini fertility audit where we take a gentle but deep dive into what’s really going on and how to course correct so you can feel clear, confident and back on track.
I hope this has been helpful, please let me know in the comments if it was, or message me on instagram telling me what you loved about this blog article and what you have implemented so far — I love hearing from my audience, customers & clients and I would absolutely love to hear from you!
With Love & Hope,
Alira x
Like with all herbal remedies, you always want to check with your healthcare provider or naturopathic doctor regarding the use of herbs and supplements. Check with your healthcare provider or HMI holistic health coach regarding specific treatment with liquorice as excessive or prolonged liquorice intake can cause sodium and water retention.
