PCOS is a health condition that affects every 1 in 10 women of reproductive age. September 1 marks World PCOS Day, and the whole month is observed as the PCOS awareness month. It is an initiative to help people overcome the symptoms of PCOS and aims to improve the lives of those affected by PCOS.
What is PCOS?
PCOS or Polycystic Ovary Syndrome is a condition in which ovaries produce an abnormal amount of androgens, male sex hormones. In PCOS, the ovaries may develop small fluid-filled sacs known as cysts. It leads to infrequent and irregular menstrual periods. It is common in women of reproductive age and 1 in every 5 women are suffering from this condition.
Here are the symptoms of PCOS:
Missed/ Irregular Periods
Infertility/ Miscarriage
Psychological Issues
Weight Gain
Fatigue
Mood Changes
Unwanted Hair Growth (Hirsutism)
Thinning Hair on the Head
Acne
Headache
Sleep Problems
Pelvic Pain
PCOS is usually treated with medication. Although the condition is chronic, medication can alleviate the symptoms and reduce health problems.
PCOS and Stress
PCOS not only affects your physical but also mental and emotional health. Stress is known to cause and worsen PCOS. Also, living with the condition is most likely to add to your stress. It can even lead to anxiety and depression, causing severe mental distress in many women.
A study published in the Journal of Human Reproductive Science revealed that women with PCOS have an increased level of cortisol (stress hormone) and α-amylase (a marker of sympathetic nervous system activity) as compared to non-PCOS women. Stress can also be correlated with obesity and weight fluctuations. “Higher prevalence of stress in PCOS patients has a critical role in their altered body composition.”
High cortisol levels mean high stress. It can happen due to various reasons in PCOS such as insulin resistance, low progesterone, high-sugar diet, extra fat storage in the body, and depression and anxiety caused by the condition.
Stress can exacerbate the symptoms and put you at risk of developing serious diseases. The stress of work, relationships, or career can affect your conditions. As your body is already working against you with PCOS, it’s imperative to bring down the stress levels.
How to Get Rid of Chronic Stress in 5 Steps
1. Exercising regularly: Working out on a daily basis can keep your weight in check to help alleviate body composition-related symptoms. It will also release endorphins or happy hormones to relieve stress and elevate your mood. Start with light workouts but do not put too much strain on the body.
2. Practice meditation: Always start with a minimal time span and gradually increase it. Meditating even for 5 minutes can make a difference. You can use apps like Headspace or Calm to help you concentrate if you are a beginner and have no knowledge. Yoga can also help in regulating your breath and aligning with your body movements.
3. Indulge in hobbies: Keep yourself engaged and entertained by indulging in hobbies. It could be anything from painting, sketching to gardening, or cycling. It will keep negative thoughts at bay and set you on the path of positivity. Make sure that you take some time out for these hobbies every day as they play a vital role in helping you concentrate more on the positive side.
4. Sleep well: Sleep is the best stress reliever. It can help you metabolize the stress hormones and prepare you better for the next day. It can lower the stress and reduce the PCOS symptoms consequently. Although sleeping has a problem as it’s one of the common symptoms of the condition, make sure you rest at least 8 hours at night so that you wake up rejuvenated the next day.
5. Eat balanced meals: Women affected with PCOS need to manage their blood sugar and insulin spike. Increase the protein intake to supply your brain with the essential amino acids and reduce stress. Add healthy proteins, fats, and carbohydrates to your diet. Also, add low-sugar fruits like berries, kiwi, grapefruit, etc. When your insulin levels are in check, your stress hormones will be in control.
Consult a dietician who can advise you on a healthy diet and create a diet chart for you to follow.
And if you need an expert to guide you through PCOS and offer the right advice, head over to the Fuzia Wellness website. We have PCOS packages that can help you in complete recovery to lead a happier and stress-free life. Click here to know more about it.
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Sleep Problems
Headache
Pelvic Pain
Mood Changes
Thinning Hair on the Head
Unwanted Hair Growth (Hirsutism)
Fatigue
Weight Gain
Psychological Issues
Infertility/ Miscarriage
Missed/ Irregular Periods
periods
menstrual cramps
Acne
PCOS