Stress and fertility: What you need to know

If you've been on the journey to conceive, you've likely encountered various well-meaning but sometimes unhelpful advice, with the most common refrain being, "Don't stress about it." Does stress really affect your chances of getting pregnant, and if so, what can you do about it? The answers to these questions are not straightforward. In her latest online article, Dr Anu Chawla delves into the details.

The link between stress and fertility:

The medical community has extensively debated the connection between stress and infertility. However, it's challenging to provide a definitive answer because the evidence remains inconclusive. Women all over the world conceive in incredibly stressful circumstances, such as during wars or displacement. Yet, we know that stress can trigger the release of cortisol, the body's primary stress hormone. Elevated cortisol levels, especially over extended periods, can have detrimental effects on various body systems, leading to issues like inflammation, impacting the gut, immune system, and thyroid function. These problems can, in turn, affect a woman's reproductive health, including ovulation, menstruation, and embryo implantation. While we don't want to perpetuate the idea of stressing about stress, it's advisable to seek ways to reduce your stress levels. Simplify your life, eliminate unnecessary hassles, and prioritise self-care, especially since you already have plenty on your plate. For practical tips on managing stress, see below.

Can you conceive while stressed?

Dr Chawla emphasises, "We fertility doctors are frequently asked if pregnancy is possible while experiencing stress. It's a valid concern but also somewhat misleading." As mentioned earlier, stress can impact bodily systems, but countless women get pregnant in stressful situations. Therefore, it's not accurate to claim that women can't conceive when stressed. Furthermore, several other crucial factors affect fertility, including age, maintaining a healthy weight, and addressing hormonal imbalances like PCOS or endometriosis. Rather than getting caught in a stress-about-stress cycle, focus on factors you can control. Consider a fertility check to address potential issues, adopt a healthy diet, practice effective stress-reduction techniques, and prioritise self-care.

Ways to relax while trying to conceive:

Reducing stress during the journey to conception may involve some trial and error to find what works best for you. Critically, avoid self-criticism and explore practical steps to ease stress. Here are 11 strategies to consider:

Cut down on caffeine: Excessive caffeine intake can heighten anxiety, so consider reducing your consumption.

Explore complementary therapies: Acupuncture and massage have helped many women relax during their fertility journey.

Incorporate exercise: Moderate workouts release stress-reducing chemicals, but avoid high-intensity exercises late at night.

Disconnect from social media: Limit your exposure to stress-inducing content by taking breaks from social media.

Talk it out: Share your concerns with a friend or counsellor to relieve background stress and anxiety.

Meditate: Even a few minutes of daily meditation can improve your mental well-being.

Take a relaxing bath: A bubble bath with soothing salts is an affordable way to unwind.

Reduce alcohol intake: Alcohol can exacerbate stress and negatively affect fertility, so consider cutting down or abstaining.

Quit smoking: Nicotine, like caffeine, is a stimulant that can increase anxiety.

Schedule worry time or keep a worry journal: Allocate specific times to address worries, a technique used in cognitive behavioural therapy.

Consider a fertility check: Knowing more about your fertility status can alleviate uncertainty during the conception journey.

Remember that everyone's experience is unique, so choose the strategies that resonate with you and your lifestyle.

Dr Anu Chawla is an esteemed fertility specialist with over 15 years of experience. You can schedule an appointment with Dr Chawla on her Top Doctors profile.