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Stress, cortisol & fertility

Balance begins on your plate 

"Just relax, it will happen!" – perhaps the most infuriating sentence a woman who wants a baby can hear. Please don't close your laptop. There is a tiny bit of truth behind the statement – but not at all the way people usually mean it. And of course, hearing it only makes you more stressed. 😊 Stress truly does influence your hormonal system and fertility – but not in the simplistic way people suggest, which makes the advice completely unhelpful.

It's not a problem if you feel some tension or excitement.
Allow yourself that.
The real issue is when stress becomes chronic, and your body is stuck in "alert mode." This is when cortisol – the stress hormone – stays elevated. And if this goes on for weeks or months, it can disrupt your cycle, block ovulation, and interfere with implantation. But rest assured: it takes much more than a little work-related or mother-in-law-related frustration to cause real hormonal disruption.

In this post, I'll show you:
– the connection between cortisol and fertility,
– how stress affects your hormones,
– and what you can do with nutrition and lifestyle to bring your body back into balance.

🧠 What is cortisol and why does it affect fertility?

Cortisol is a hormone produced by the adrenal glands. It helps the body adapt to stress. Short-term, it's incredibly useful (during exams, sports, or real danger).

But if cortisol stays high for too long, it can:

• suppress estrogen and progesterone production
• delay or stop ovulation
• disrupt thyroid function
• increase inflammation
• cause blood sugar instability → which creates further hormonal imbalance

🚩 Signs of Chronic Stress

✓ irregular cycles or absent ovulation
✓ sleep disturbances
✓ digestive issues
✓ sudden mood swings
✓ increased craving for sugar or caffeine
✓ exhaustion, fatigue, the feeling of "everything is too much" 

🥗 How your diet can help lower cortisol

1. Eat regularly – don't skip meals!

Low blood sugar triggers a stress response → cortisol rises. Regular, balanced meals help stabilise both blood sugar and cortisol.

2. Choose warm, nourishing breakfasts

Examples: egg-based breakfasts, oatmeal with nuts, cooked vegetables, herbal tea. These calm the nervous system and support stable energy.

3. Avoid excessive caffeine when cortisol is high

One coffee a day may be fine, but if you struggle with anxiety, restlessness, or insomnia, reducing the amount or strength can make a big difference.

4. Nutrients that help lower cortisol

✓ Magnesium (avocado, pumpkin seeds, almonds; high-quality supplements)
✓ B vitamins (eggs, liver, legumes; again, quality matters)
✓ Vitamin C (citrus fruits, peppers, broccoli)
✓ Adaptogens (ashwagandha, cordyceps – only with professional guidance)

🌿 Stress reduction beyond nutrition – daily tools that help

• 20 minutes of walking or nature-based movement; spending time in the forest is especially grounding
• 5–10 minutes of breathing exercises or relaxation (the 4–7–8 breathing method is a favourite)
• essential oils (lavender, orange, geranium)
• going to bed earlier, prioritising deep, restorative sleep
• human connection – conversation, hugs, community
• and most importantly: be gentle with yourself

💡 Tip: You're not "bad" for feeling stressed – but you can support yourself

Cortisol isn't the enemy. It's simply not a great companion when it overstays its welcome.

Your body is always working for you – even in stress. It just shifts its priority toward survival instead of conception. Balanced eating, nourishing movement, and intentional slowing down help signal to your body that it is safe again.

And from safety… new life can begin.

Don't stay alone!

You don't need to eat perfectly. There's no single "right" diet. But your body responds every day to what you nourish it with. If you dream of having a baby, think of your food choices as a loving preparation for what's ahead.

Change isn't always easy – but you don't have to do it alone.
If you need help creating a hormone-friendly, fertility-supportive nutrition plan, I'm here to support you.

Reach out to me with confidence – I'm Edit Milisits, a gluten-sensitive mom of two through IVF and a conscious eater.As a nutrition consultant, I help you uncover the root cause of problmes and find the right solution together.