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Stress can affect menstruation by causing hormonal imbalances, exacerbating PMS symptoms, and potentially stopping periods altogether. Dietary changes and exercise can help, but medication may be necessary in severe cases.
Medical research suggests that the effects of stress on menstruation are twofold. Not only can stress affect the actual blood flow and its onset, it can exacerbate the symptoms of premenstrual syndrome (PMS) in some cases. For many sufferers, higher stress levels lead to more severe PMS.
The impact of stress on menstruation is thought to be caused by a hormonal imbalance. Stress can sometimes lead to an overproduction of cortisol, a hormone thought to be responsible for feelings of anxiety and depression. When cortisol levels are elevated, people sometimes experience overwhelming anxiety and may be more prone to anger. Although other physiological conditions can cause an overproduction of cortisol, stress is generally believed to be one of the most common causes.
Stress can often cause imbalances in hormones other than cortisol. Estrogen levels can also be affected by stress. If hormone levels become unbalanced, periods may be irregular or, in severe cases, periods may stop completely. Furthermore, stress can inhibit the production of serotonin, the hormone thought to be responsible for the feeling of happiness and good mood.
Some experts believe that dietary changes may help some women combat the effects of stress on menstruation. A high consumption of carbohydrates, especially around the time of menstruation, can help keep serotonin levels high. Ideally, this would consist mostly of healthy carbohydrates such as fresh fruit and other complex carbohydrates. Whole grain breads and cereals are also recommended, along with nuts and high-fiber vegetables. Not only are these foods considered healthy, but they tend to keep serotonin levels higher for longer periods of time than more processed carbohydrates.
Exercise is considered another way to limit the effects of stress on menstruation. Daily exercises consisting of low-impact aerobics are believed to increase serotonin levels. Ideally, exercise should be done for a full 20 minutes to get the maximum hormonal benefits. Swimming, walking, and dancing are all considered good ways to boost serotonin levels.
Some women may require medications to eliminate or reduce the effects of stress on menstruation. Doctors may prescribe low-dose tranquilizers or other anti-anxiety medications. Sometimes this type of drug therapy involves daily dosages, but in many cases they are prescribed “as needed”, for example when there are strong feelings of anxiety. Drug therapy to control stress is usually a treatment of last resort, because some sedatives can create both physical and psychological dependence.
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