Can stress actually delay your period?

*This article contains data from UK surveys conducted by DR.VEGAN^®. All survey findings reflect our own research efforts and have not been influenced or verified by any external organisations or third-party entities.

Many people wonder whether stress can truly delay their period and how it affects different stages of their menstrual cycle. Ariel Kaur Maan explores the stages of the menstrual cycle, the impact of stress on hormone and blood sugar levels, potential delays in menstruation, variations in flow, and other factors influencing the cycle's regularity.

Stages of your cycle

The menstrual cycle is divided into several phases:

Menstrual Phase: This marks the beginning of the cycle, characterised by shedding of the uterine lining and menstrual bleeding.

Follicular Phase: Hormones like oestrogen rise as the body prepares for ovulation, typically around day 14 of a 28-day cycle.

Ovulation: An egg is released from the ovary, often accompanied by changes in cervical mucus and a slight increase in body temperature.

Luteal Phase: If fertilisation doesn't occur, oestrogen and progesterone levels drop, leading to the shedding of the uterine lining in preparation for menstruation.

Your period can provide valuable insights into your overall health. Learn what your period blood can say about your health or discover the causes and how to overcome period poo.

Not sure what your diet is missing? Create your Diet Profile for free nutritionist advice.

Can stress delay your period?

Yes, stress can delay your period. Chronic stress affects the hypothalamus, pituitary gland, and adrenal glands, disrupting the delicate balance of reproductive hormones like oestrogen, progesterone, and cortisol. This disruption can lead to irregularities in the menstrual cycle, including delayed periods.

Impact on hormones and blood sugar levels

Understanding female hormones can often feel like deciphering a complex puzzle, there are different factors that can impact hormonal levels. Dr. Guy Abraham, M.D., a research gynaecologist and endocrinologist, developed a system for the different types of symptoms of PMS. He suggested that each category is caused by its own hormonal imbalance. Discover the different types of pms.

Stress triggers the release of cortisol, which can interfere with hormone production and regulation. Elevated cortisol levels can suppress reproductive hormone production, potentially delaying ovulation or causing irregularities in the menstrual cycle. Additionally, stress may affect insulin sensitivity and blood sugar levels, which can indirectly influence hormone balance and menstrual regularity.

In our latest PMS survey, 67% of women say they eat less healthily when suffering from PMS.* Changes in hormones throughout the menstrual cycle may cause blood sugar levels to drop which, in turn, creates sugar cravings. This may lead to poor dietary choices and reaching for foods that may worsen PMS symptoms, including bloating, gas, constipation, fatigue and poor sleep. GlucoBalance^{^®}is a unique formula of ingredients to naturally manage blood sugar, protecting against the highs and lows of blood sugar and food cravings.

How stress impacts on different phases of your cycle

Follicular Phase: High stress levels during this phase may delay or disrupt ovulation, leading to a delayed period.

Luteal Phase: Stress can shorten the luteal phase or cause hormonal imbalances, which might result in a delayed period or changes in flow.

Flow Variations: Stress doesn't just affect the timing of your period; it can also impact the flow. Some individuals may experience lighter or heavier periods during times of stress. Stress-related hormonal fluctuations can affect the uterine lining's thickness and shedding, influencing menstrual flow.

Other factors influencing your cycle

In our latest pms survey, 41% of women reported they have taken time off work as a result of PMS.*

Several factors, besides stress, can affect your menstrual cycle:

Sleep: Poor sleep can disrupt hormone production and regulation, potentially leading to irregular periods.
Birth Control: Hormonal contraceptives can regulate or alter menstrual cycles, depending on the type and regimen.
Diet and Exercise: Changes in diet, excessive exercise, or sudden weight loss or gain can impact hormone levels and menstrual regularity.

Supporting Your Cycle Throughout

Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Include foods high in iron, calcium, and magnesium to support overall health. Continue reading about the best foods for pms.
Hydration: Stay well-hydrated with water and herbal teas to support hydration and overall body function.
Physical Activity: Engage in regular exercise to reduce stress levels and support hormonal balance.

Tips for different stages:

Menstrual phase

Focus on iron-rich foods like leafy greens, legumes, and if necessary, a supplement to replenish lost iron. Consider gentle exercises like yoga to alleviate cramps.

Follicular phase

Incorporate foods high in antioxidants and omega 3 fatty acids to support hormone production. Continue reading about the benefits of Omega 3 or try our Vegan Omega 3 with 1,000mg Omega oil, providing the optimal dosage of 300mg DHA and 150mg EPA per serving.

Ovulation

Boost your intake of fertility-friendly foods like avocado, nuts, and seeds. Maintain hydration and moderate exercise to support overall health.

Luteal phase

Consume foods rich in Vitamin B6, Magnesium, and Calcium to help with PMS symptoms. Limit caffeine and alcohol intake to minimise hormonal fluctuations. You may be interested in UltraEnergy, a high-strength B Vitamin Complex or our highly absorbable Magnesium with 200mg elemental magnesium per capsule.

"Have taken for a couple of months now, big noticeable difference" - Helen, PMS Hero^{^®} Customer

Supplements to help support

PMS Hero^®

An advanced formula of clinically studied ingredients to support common signs of your period including cramps, breast tenderness, bloating, mood swings and irritability. PMS Hero^{^®} naturally balances your hormones for a better mood, body and mind every day through your cycle. According to our survey, 9 out of 10 women who take PMS Hero^{^®} feel the difference*.

Stay Calm^®

Formulated with clinically proven botanicals, adaptogens and amino acids, Stay Calm^{^®} supports a balanced mood, helping the mind and body overcome pressure and tension, so you can rise to the demands of each day. According to our survey, 81% of people who take Stay Calm^{^®} feel the difference.*

GlucoBalance^®

An advanced natural formula for managing blood sugar and a healthy metabolism, regulating insulin function and supporting daily energy. GlucoBalance^{^®} helps protect against cravings, fatigue, highs and lows of blood sugar, and supports weight management. It can also support blood sugar levels in PCOS and through hormone changes.

Stress can delay your period and influence different stages of your menstrual cycle. By adopting healthy lifestyle habits, including balanced nutrition, adequate hydration, regular exercise, and stress management techniques, you can support hormone balance and promote a regular menstrual cycle. If you experience persistent irregularities or concerns about your menstrual health, consult with a healthcare provider for personalised guidance and support.

*Based on a UK survey conducted by DR.VEGAN^® of 32 customers, nationally representative, during November 2022. All survey findings reflect our own research efforts and have not been influenced by any external organisations or third-party entities.

*Based on a UK survey conducted by DR.VEGAN^® of 125 customers, nationally representative, during January 2023. All survey findings reflect our own research efforts and have not been influenced by any external organisations or third-party entities.

You may also enjoy reading:

Want to hear more from our nutritionists? Sign up to our email newsletter for insights and exclusive offers: