Stress inhibits reproductive hormones, we all know that, right? But the question is why?
Under stress, the sympathetic nervous system sends messages to muscles, organs and glands that help the body to react. Whenever a stressful event occurs, our bodies undergo a series of involuntary hormonal and biochemical changes. This automatic stress response puts our bodies in alarm mode mediated through over-secretion of certain neurotransmitters and neuro-modulators by stimulating sympathetic nervous system. Particularly, chronic stress boosts levels of stress hormones – glucocorticoids such as cortisol – that inhibit the body’s main sex hormone, gonadotropin releasing hormone (GnRH), and subsequently suppresses sperm count, ovulation and sexual activity.
There is a direct link between the brain and the reproductive tract. Nerve fibers connect the brain directly to both the fallopian tubes and the uterus. The autonomic nervous system influence the ovary’s ability to produce healthy eggs and hormones. For example, when a woman is under stress, spasms occur in both the fallopian tubes and the uterus, which can interfere with movement and implantation of a fertilized egg.
The sympathetic system promotes responses that prepare the body for strenuous physial activity under stressful situations. All these responses server to increase the flow of blood that is rich in oxygen and nutrients to skeletal muscle in anticipation of strenuous physical activity. Some body systems are not essential in facing the threat and are therefore inhibited by the sympathetic system as part of the “figh or flight” response. These systems include the reproductive and urinary systems. Therefore, sustained stress can decrease the likelihood of ovulation, increase erectile dysfunction and reduce libido for both sexes.
In summary, stress can put a spanner in the works as it disrupts the menstrual cycle and delays ovulation. The body fails to release important sex hormones that cause the ovaries to release an egg for fertilization and to create a nurturing environment for a fertilized egg to grow within the uterus. Similarly, stress has a negative impact on the sperm count for men.
How does yoga benefit reproductive health?
Yoga practice includes the use of postures or asanas, breathing techniques and meditation to make the body more powerful and immune to the outer environment. Each practice has specific purposes and all combine to help develop a focused awareness of what is happening to the practitioner physically, mentally, emotionally and energetically. Developing an awareness of bodily sensations and feelings, emotional states of being, and mental attitudes and beliefs is the first step to reducing stress and using yoga therapeutically in healing. For instance, consistent meditation practice provides significantly decrease high levels of these stress hormones in the blood. Meditation training affects activity in stress-relevant brain areas such as anterior cingulate and amygdala and increase production of neurotransmitters, which are responsible for the all-encompassing sense of happiness such as endorphins and serotonin. In addition, levels of the neurotransmitters GABA (gamma aminobutyric acid) that is one of the major inhibitory neurotransmitters in the central nervous system and DHEA (dehydroepiandrosterone) that stabilize mood disorders are increased by practicing meditation.
The other example of coping with stress from yogic point of view is breathing techniques or pranayama has a powerful effect on the body and mind. By focusing on breathing, the control of breathing shifts from brain stem / medulla oblongata to cerebral cortex. The thoughts and emotions are by passed and mind can experience focus, emotional stress, random thoughts are removed. The emotions also create tension in muscles, stiffness and blockages to flow of prana (the original life force). Awareness of breath helps manage these emotional disturbances and makes the prana flowing.
Yoga helps the body to maintain homeostasis and regulate endocrine system, balance reproductive hormone
The hypothalamus-pituitary-adrenal/gonadal axis (HPA/HPG)
The synthesis and secretion of estrogens, which is responsible for regulation of the menstrual cycle and maintenance of pregnancy, growth and development of the female body, is stimulated by follicle-stimulating hormone (FSH), which is, in turn, controlled by the hypothalamic gonadotropin releasing hormone (GnRH). Progesterone, which is responsible for the changes in the endometrium and prepare the lining of the uterus (endometrium) for implantation of a fertilized egg, production is stimulated by luteinizing hormone (LH), which is also stimulated by GnRH. The Hypothalamus and Pituitary are the producers and directors of the whole endocrine system. The hypothalamus controls all hormonal release to regulate our reproductive cycle. After being triggered by the hypothalamus, the pituitary secretes the hormones that control the functioning of the ovaries and feed the involuntary muscles of the uterus.
The endocrine system is essential for a healthy reproductive system as I mentioned above. Therefore, yoga promotes healthy endocrine function, balances the hypothalamus –pituitary axis that supports the reproductive system. For example, inversions such as salamba sarvangasana (shoulder stand) encourage circulation to the hypothalamus, pineal gland, the pituitary gland and regulate hormone secretion through all reproductive system.
Practicing yoga regularly;
- Clear adhesions and blockages in the reproductive areas.
- Release tension in the pelvic region and increase blood flow to the reproductive organs (improving egg and sperm quality) therefore increased nutrients and oxygen to the uterus, ovaries and fallopian tubes
- Supports a healthy immune system and supports the body in detoxifying
- Creates a sense of peace and reduce stress by stimulating Parasympathetic nervous system, increase prana and restoring calm to the entire body thereby relaxing the reproductive organs
- Strengthening the reproductive organs and muscles, this makes it quite beneficial for those women looking to become pregnant
- Massage the internal organs like overworked adrenals, lazy ovaries and this helps them to both balance and improve their ability to do their jobs correctly. It also establishs a healthy menstrual cycle
- The action of lifting and lengthening the spine prior to moving into forward bends also releases pelvic tension and may also relieve abdominal cramps. Increased blood flow caused by the forward bending action also increases blood flow to the breasts thereby alleviating tenderness/soreness
- Squeeze and soak the digestive organs and tonify the liver where all hormones pass through
5 Yoga poses benefit students with dysmenorrhoea (painful menstruation, typically involving abdominal cramps);
- Supta Virasana (Reclining Hero Pose); A bolster can be used. This pose opens and releases the abdomen, which causes a relief from menstrual pains.
- Upavistha Konasana (Wide angle seated forward bend)
- Pada Hastasana (The hand to foot pose); reduce tension and solidity around the abdominal area
- Mandalasana (Garland pose)
- Setu bandha sarvangasana (Bridge Pose); Stretch pelvic and abdominal organs
5 Yoga practice that may help with infertility;
Regular performance of these poses may facilitate circulation and oxygenation of the pelvis. They boost body restoration, promote hormone production, increase responsiveness of the body and promote blood circulation to reproductive organs.
- Baddha konasana (Bound angle pose)
- Padmasana (Lotus pose)
- Paschimottanasana (Seated forward bend)
- Kurmasana (Tortoise pose)
- Salamba Sarvangasana (Shoulder stand); excellent for HPA axis, regulate hormones.