18 Ways Stress Impacts Hormones, Fertility, and Mindset

Too much or chronic stress activates the HPA axis. This triggers the stress hormone cortisol (this is bad news).

High cortisol levels mess up other hormones, specifically reproductive hormones like estrogen, progesterone, and testosterone.

High cortisol can inhibit ovulation and sperm production. Cortisol suppresses the hypothalamic-pituitary-gonadal (HPG) axis which sends regulating signals for ovulation and sperm production.

In women, stress can interfere with ovulation, leading to delayed or missed cycles, by altering GnRH (gonadotropin-releasing hormone), which controls menstrual cycles.

Stress can make implantation harder by reducing progesterone production, which makes it harder for the uterus lining to support implantation.

In men, stress (especially chronic stress) can mean lower testosterone levels, which means lower sperm quality and quantity.

Sperm motility and morphology are affected by chronic stress and may decline over time.

Stress causes inflammation which can negatively impact egg quality and ovarian reserve

Physical and Emotional stress go hand in hand (and both impact fertility). Anxiety and worry (emotional stress) can often lead to physical stress- over-exercising or under- or over-eating. These effects compound and negatively affect fertility.

Over-exercising alone or along with a calorie deficit can shut down reproductive functions as the body thinks it's in a state of “famine or danger”.

Stress sends the blood to the muscles (the body is getting ready for "fight or flight"). This reduces the amount of blood flow to reproductive organs which can affect the health of the uterus in women and sperm production in men.

Too much cortisol can disrupt sleep, an essential part of hormone regulation and fertility.

Stress makes it harder to stay positive. And, let's face it, no one needs any impediments to positivity. We need all the help staying positive we can get!

Stress and the negative mindset that results can lead to self-isolation, and this is the time when we most need connection and community for support.

Anxiety and worry as a result of stress can make a fertility-friendly lifestyle more difficult. It's harder to eat right and exercise when you're stressed.

Elevated cortisol can lead to insulin resistance, which can lead to higher levels of androgens like testosterone which can cause PCOS, hormonal imbalances and, ultimately, make it more difficult to get pregnant.

Chronic stress may increase oxidative stress, leading to damage in both eggs and sperm.

The good news? Mind-body interventions (like mindfulness, yoga, deep breathing) can lower stress, reduce cortisol, balance the nervous system, and help support fertility.