Stress and menstrual cycle: how stress affects menstrual regularity

What is the evil of the 21st century? According to the World Health Organization there is no doubt, it's stress. By now, we know how many and what are the negative consequences that stress can bring into our lives. These range from premature skin aging to hair loss, from cardiovascular issues to an increased risk of degenerative and chronic diseases, from sleep problems to obesity. However, not everyone knows that there is also a close correlation between stress and women's health. In fact, it can even affect menstrual regularity.

The link between stress and the menstrual cycle

Stress itself should not actually be considered an illness. It is, in fact, an adaptive response of our body to stimuli coming from the environment and the outside world. When these stimuli are excessive and are perceived as real threats, the body reacts by producing hormones that help manage the situation as effectively as possible. If the problem is resolved, the stress disappears, and so do the symptoms it causes. However, when stress is prolonged over time and becomes chronic, the symptoms don’t disappear, and various issues can arise for our health and well-being. Unfortunately, exposure to stress is now almost unavoidable. The society we live in forces us into tight deadlines, responsibilities, and chaotic daily routines that only further increase stress, causing us to lose our psychophysical balance.

But what is the effect of stress on the menstrual cycle? Stress causes our body to increase the production of cortisol, also known as the stress hormone. Cortisol can interfere with the production of estrogen and progesterone, the female sex hormones. This hormonal imbalance, in addition to causing a decrease in libido, can lead to irregularities in the menstrual cycle.

Common symptoms of cycle changes due to stress

What do we mean by irregularities in the menstrual cycle? Some women might experience a longer or shorter menstrual cycle than usual, or at times, menstruation might skip entirely. There’s also the risk of amenorrhea, the absence of menstruation. This happens when, due to high cortisol levels caused by stress, communication between the brain and ovaries is disrupted. Because of stress, some women may experience very intense menstrual cramps, severe enough to affect the normal flow of daily activities. This is known as dysmenorrhea. Some women also notice an increase in menstrual flow during periods of high stress, which is also hormonally driven, or the appearance of spotting between cycles. Stress can also worsen premenstrual symptoms, such as abdominal bloating, fatigue, irritability, and nervousness.

How many times have you been told that irregularities, intense pain, and irritability are normal? That’s not the case at all. The menstrual cycle is a complex mechanism that functions precisely and shouldn’t interfere with daily life. When these problems arise and irregularities become constant, action is necessary. It means something isn’t right, stress has taken over, and we need to find a way to keep it out of our lives. How? Fortunately, there are many methods, and, as we will see shortly, supplements can also help us.

It’s important to remember that stress can also make ovulation more challenging, reducing fertility and the chances of conceiving. If you're trying to have a child, don’t underestimate the impact that stress can have on your health.

Strategies to manage stress and maintain a regular cycle

How often do we take good habits for granted? Taking care of ourselves every day is essential for keeping stress at bay, restoring hormonal balance, and living in full well-being. In addition to regular exercise and a healthy diet, there are many activities we can engage in daily to devote time just to ourselves:

Gentle stretching. A few minutes a day are enough to relax muscles, reduce tension, relieve abdominal cramps, and stimulate blood circulation. It also promotes a deep sense of relaxation.
Pelvic floor exercises. These exercises support pelvic floor health and help reduce muscle tension, which in turn alleviates pain and cramps that many women experience during their menstrual cycle. They also promote a feeling of relaxation by significantly improving blood circulation.
Aromatherapy. Some essential oils, such as lavender, chamomile, and rosemary, promote relaxation, while others, like geranium and basil, help alleviate menstrual and PMS symptoms, including cramps, irritability, and mood swings. You can use aroma diffusers, add these oils to a warm bath, or mix a few drops with a carrier oil for a gentle full-body massage.
Mindfulness. Practices like meditation and mindful breathing allow us to relax, release tension and stress, and become more attuned to our body and needs.
Yoga. Yoga helps you become more aware of your body, release muscle tension, and push away negative thoughts, promoting a state of relaxation.
Tai chi. This practice combines slow, fluid movements with deep, mindful breathing to promote relaxation, release tension, clear negative thoughts and energy, and improve flexibility and circulation.
Hobbies. Whether it’s reading, walking in nature, painting—whatever brings you joy. Cultivating it daily is a small gift to yourself for feeling more relaxed and fulfilled.

It’s also important to pay attention to sleep quality and to surround yourself with people with whom you can talk, open up, and share your emotions. To effectively reduce stress, it’s helpful to organize your time more efficiently, perhaps using planners or smartphone apps and, if possible, delegating some tasks. By managing our available time well, we can avoid excessive commitments and responsibilities, thus also reducing stress. Of course, it’s essential not to overlook the support of professionals if stress has become chronic and unmanageable. Psychological counseling can help, not only to manage stress but also to become more self-aware, to reconnect with our dreams and desires, and to reclaim control over our own destiny. A gynecologist is also an important figure who can support us and guide us in the pursuit of female well-being. Finally, it's worth noting the benefits of dietary supplements. Some are specifically designed to help combat hormonal imbalances that can cause menstrual irregularities and related issues.

Regain your hormonal well-being with our PERIOD LOVE supplement . It is a supplement that helps combat menstrual cycle disorders and restore hormonal balance to avoid irregularities . It is also useful for combating fluid retention, abdominal swelling, cramps, irritability, migraines. How are all these beneficial effects possible? It is the richness of its formula that makes it a one-of-a-kind product, with Chaste Tree, Melilot, Alpha Lipoic Acid, Magnesium, Vitamins B1 and B2, zinc. If you are looking for an even more intense and long-lasting effect, add our MOOD supplement to your routine . It is a daily support to reduce the effects of stress and promote relaxation and good mood. It also allows you to get the right energy to face each day, avoiding both physical and mental tiredness. All these effects are possible thanks to its formula based on Ashwagandha and Rhodiola , two adaptogenic plants that make our body capable of adapting to stressful situations.