Can Stress Cause Early Menopause?
Fewer than 200,000 cases of early menopause are reported every year. Yet even though it is rare, early menopause — which is defined as any time a woman begins to experience the symptoms of menopause before the age of 45 — can present its own health challenges including negatively impacting women’s mood, sexual well-being, heart, and bone health, and cognitive abilities. It can even raise the risk of early death from a variety of causes.
Genetic traits, autoimmune conditions, other underlying and preexisting conditions, certain surgeries (like hysterectomies and bilateral oophorectomies), chemotherapy, radiation, and habitual smoking can all play a role in early menopause. However, recent research has suggested that stress may also play a role — one we should all be aware of.
Stress Hormones and Sex Hormones
Though scientists are still researching the exact role stress plays on all systems of the body, including the endocrine system, we do know a bit about the relationship between stress and sex hormones. “Higher stress can affect the communication between the brain and ovaries. There’s an entire Hypothalamus-Pituitary-Adrenal-Ovary Axis,” says perimenopause and menopause specialist Dr. Maggie Ney. “With stress and higher exposure to [stress hormone] cortisol, the brain’s communication to our ovaries will alter, which can affect our periods and even interfere with ovulation. Over time, stress can contribute to lower progesterone and estrogen production since our bodies divert resources away from reproduction.” In short, when we’re under prolonged stress, the body moves into survival mode — torpedoing our estrogen and progesterone production and leading to early menopause symptoms.
Can You Lower the Risk of Early Menopause?
Depending on your individual health, medical history, and genetics, your early menopause risk may or may not be something that you can personally lower. However, there are steps you can take to help better manage stress and potentially help reduce the risk of early menopause — as well as a number of other stress-related health concerns.
Chronic stress can have an impact on the body’s systemic regulation and contribute to an increased risk of early menopause. So finding ways to cope with stress is key not just to manage your early menopause risk, but to improving your health in general. While everyone is unique and some stress management techniques may work better for some women than others, research shows that an emphasis on a healthy diet, exercise, and understanding the impact of stress on your mind and body can help.
Changing Your Diet
Diets high in sugars, fats, and simple carbohydrates can contribute to increases in stress hormone levels almost as much as our actual experiences of emotional stress.
When the body consumes large quantities of sugar, blood sugar spikes. This causes an increase in blood pressure and heart rate. Both higher blood pressure and high heart rate trigger the adrenal glands to produce stress hormones.
By simply reducing the number of refined sugars, saturated fats, and simple carbohydrates in their daily diet, women can better help their bodies regulate the release of stress hormones. Fruits and vegetables are the most nutrient-dense food sources.
Regular Exercise
Maintaining a regular exercise routine is also beneficial in combating stress hormones. Regular exercise releases mood-stabilizing hormones that help lower stress hormone levels. Exercise also helps improve the resting metabolic rate, which helps the body regulate blood sugar levels, fat deposition, and the body’s other various regulatory processes.
It’s recommended that adults engage in at least 150 minutes a week of moderate activity such as brisk walking, and engage in activities that strengthen muscles at least two days a week. This can help improve mood, support a healthy weight, and maintain muscle mass — issues that many women struggle with during perimenopause and menopause.
Find Stress Management That Works For You
For some women, the above steps might be enough to keep stress levels in check. But if you you give them a try and feel like you’re still not making a dent in your stress levels, talk to your general healthcare provider about referring you to a psychotherapist or other mental health professional. Talk therapy is a great option for almost anyone struggling with stress, and a trained therapist can help you establish healthy coping mechanisms.
