You may know that stress can affect how you feel physically—like the occasional headache or upset stomach. But what about stress and ovulation and your fertility? Here’s what you need to know.
We all know that stress can affect our bodies, from the occasional headache to the upset stomach. But stress doesn’t just cause discomfort—it can actually impact our internal functions, too, including our reproductive system.
Whether you’re trying to conceive or just want to understand your cycle better, knowing how stress affects ovulation is important. Here’s your go-to guide on the connection between stress and ovulation.
What happens during ovulation? Before we understand how stress and ovulation are linked, let’s refresh on what happens during ovulation. Ovulation occurs when your ovaries release a mature egg for fertilization.
For ovulation to happen, your brain and reproductive organs need to work together. First, your brain releases follicle-stimulating hormone (FSH), which tells your ovaries to start maturing several follicles (the fluid-filled sacs containing eggs).
As these follicles grow, they produce estrogen, which triggers another important hormone — luteinizing hormone (LH). This increase in luteinizing hormone, also known as the LH surge, causes the most mature follicle to release its egg, which then begins its journey through your fallopian tube.
The egg is in the fallopian tube for about 12 to 24 hours. During this time, the egg either is fertilized by sperm or not fertilized. If the egg is fertilized, it goes to the uterus and implants in the uterine lining to form a pregnancy. If the egg isn’t fertilized, it disintegrates and is absorbed into the body.
Does stress interfere with ovulation? Are stress and ovulation linked? Yes. Stress impacts ovulation in two main ways: by suppressing reproductive hormone production and impacting cycle regularity.
When you're stressed, your body activates its "fight or flight" response, triggering several hormonal changes.
First, your body releases cortisol (often known as the “stress hormone”). Then, your adrenal glands produce more adrenaline.
These stress hormones can suppress reproductive hormone production. When your cortisol and adrenaline go up, your hypothalamus may reduce or stop releasing reproductive hormones .
Stress can also impact your cycle regularity, including:
Delayed ovulation: elevated levels of cortisol can delay the LH surge needed for ovulation.Anovulation: in some cases, stress might stop ovulation altogether. Stress can interfere with FSH and LH production, which prevents your follicles from maturing properly and preventing ovulation.Irregular cycles: delayed ovulation can lead to irregular cycles. Stress can also affect progesterone production , which can lead to a shorter luteal phase and a change in your overall cycle length.Think of it this way: when your body is under stress, it prioritizes survival over reproduction. From an evolutionary perspective, this makes sense—if you're running from a predator, it's not the best time to get pregnant!
Types of stress that can affect ovulation Not all stress affects your reproductive system the same way. There are several types of stress that can impact ovulation:
Physical stress: excessive exercise, significant weight changes, sleep deprivation, illness or infectionEmotional stress: work-related pressure, relationship difficulties, financial concerns, major life changesEnvironmental stress: travel and time zone changes, exposure to environmental toxins, extreme temperatures, disrupted daily routinesStudies also show that chronic stress tends to have more of a significant impact on ovulation than acute stress. While your body can usually handle short-term stress well, ongoing stress can create lasting changes in your reproductive function.
Measuring how much stress affects your ovulation If stress and ovulation are linked, how do you know how much of an impact your stress has? Tracking your hormones can show if stress is affecting your reproductive hormone levels.
With the Oova kit , you can track your specific hormone levels and their changes over time from the comfort of your own home. This measurement can help you pinpoint ovulation and your cycle timing and track patterns (and irregularities) over time. You can also track symptoms at the same time in the Oova app—for example, if you have a particular life stressor or another stress symptom, you can log it and see how it might correspond with changes in your hormone levels.
Understanding these connections between stress and ovulation is crucial, especially if you're trying to conceive or manage cycle irregularities. However, remember that everyone's body responds to stress differently, and what causes significant cycle changes in one person might have minimal impact on another.
How to find stress relief While you can't always eliminate stress from your life, you can develop healthy ways to manage it.
Lifestyle changes that help stress relief including regular exercise, a consistent sleep schedule, and a balanced, nutritious diet (that limits caffeine and alcohol). Time management strategies can help too, including setting boundaries to avoid overwhelm, taking regular breaks, and scheduling time to yourself.
Further, you can also try specific stress-reduction techniques like:
Meditation or mindfulness practices Deep breathing exercises Yoga or gentle stretching Regular walks in nature Journaling Talking with friends or family Professional counseling or therapy When to seek help While it’s hard to avoid stress altogether, if stress is impacting your everyday life, it may be time to speak with a healthcare professional—especially if you’re experiencing mental health challenges like anxiety or depression symptoms.
Seeing a healthcare professional can also be helpful if the impacts of stress are affecting your cycles and fertility. If your cycles become very irregular or if you’ve been trying to conceive for a year without success (or 6 months if you're over 35), a provider may be able to provide solutions.
Stress and ovulation: the bottom line Stress and ovulation are linked as stress can affect your body’s ability to produce reproductive hormones—which can delay or prevent ovulation and affect the regularity of your cycles.
While occasional stress is normal and your body can usually handle it well, it's chronic, ongoing stress that tends to have the biggest impact on your reproductive system. If you're concerned about how stress might be affecting your ovulation, tracking your cycles and symptoms can provide valuable information to share with your healthcare provider.
Most importantly, be kind to yourself. Managing stress while trying to conceive or dealing with cycle irregularities can be challenging. Understanding this connection is important, but try not to stress about being stressed—that can create a challenging cycle! Instead, focus on developing healthy coping mechanisms and lifestyle habits that support both your mental, reproductive, and overall health.
