Did you ever know that PCOS and stress are connected? Particularly among women these days, polycystic ovary syndrome (PCOS) is becoming more common. You have to have heard of it. Studies show that the incidence of PCOS in India ranges from 3.7% to 22.5%.
But managing PCOS relies very much on your way of living. Stress actually is one of the main factors that could aggravate PCOS symptoms, including irregular periods, weight gain, and even anxiety. Understanding the link between stress and PCOS is, therefore, really vital.
Learning to manage stress—whether from mindfulness, working out, or better sleep habits—will help you bring your PCOS under control and feel more consistent in general. Let us go over some simple, successful techniques for lowering stress to help control PCOS.
What is PCOS?
A hormonal condition known as polycystic ovarian syndrome (PCOS) is prevalent in females of reproductive age. PCOS syndrome interferes with ovulation and the ovaries.
Its primary attributes are:
- Cysts in the ovaries
- Excess to male hormones
- Irregular menstrual cycle
- Weight gain
Women often get confused between PCOD (Polycystic Ovarian Disease) and PCOS. Both terms are used interchangeably, but they do have some differences. Read our blog PCOD vs PCOS to understand the differences clearly.
Symptoms Of PCOS
According to WHO, PCOS affects an estimated 8–13% of women of reproductive age, and up to 70% of cases are undiagnosed globally.
PCOS symptoms and signs frequently appear around the time of a teen’s first menstruation. Sometimes PCOS appears later, for instance, after a significant weight increase or because they had problems getting pregnant.
The most common signs are:-
- Irregular menstrual cycles
- Infertility
- Abdominal pain
- Overgrowth of hair on the face, chest, stomach, and thighs
- Weight gain
- Acne
- Change in voice.
- Irregular menstrual periods.
- An increase in muscle mass
If you are dealing with this hormonal issue of PCOS, we recommend that you change your lifestyle. Check out our blog on how to treat PCOS naturally at home to get some relief and comfort in the long term.
Causes of PCOS
Doctors are unsure of the actual cause of PCOS. However, according to the study, high levels of male hormones stop the ovaries from producing eggs and hormones. However, the remaining causes of PCOS are as follows:
PCOS is frequently thought to run in families. Thus, it is possible for PCOS to be passed down to future generations if one family member has it.
Women with PCOS frequently have insulin resistance, which implies that their body cells can’t utilize insulin efficiently. Therefore, it leads to a rise in insulin levels, which further leads to an increase in the production of male hormones. Check out how the insulin plant can help you manage this condition.
Also, PCOS in women causes inflammation. Thus, being overweight can worsen inflammation, which raises the level of androgen.
Since we already know that stress occurs whenever our bodies experience a certain kind of pressure, mentally. Let’s learn more about stress and how it relates to PCOS.
What is Stress?
According to the World Health Organization, stress is a state of worry or mental tension caused by a difficult situation. It is a normal human response that everyone faces. Your body shows both physical and emotional manifestations when you experience changes or challenges.
However, repeated triggering of stress can lead to physical fatigue in the body when an individual is stressed over the long term. It affects mental as well as physical well-being. Is PCOS caused by stress? Of course, it can be one of the factors.
Let’s now find out how excess stress can harm your hormones and aggravate PCOS.
How PCOS and Stress Are Related?
Can stress cause PCOS flare up? Yes, there is a deep connection between the two health issues. Let’s understand how:
1. Cortisol Release: When the body is under stress, it releases cortisol, the main stress hormone produced by the adrenal glands, thereby causing hormonal imbalances.
- According to the National Library of Medicine, consistently high cortisol levels produced by ongoing or chronic stress can disturb the equilibrium of other hormones, including insulin and reproductive hormones.
- Rough periods and problems with ovulation are PCOS signs that this imbalance could exacerbate.
2. Cortisol’s influence on androgen levels: According to the NCBI article, Elevated stress causes ACTH (Adrenocorticotropic Hormone) to rise, which then stimulates the adrenal glands to generate DHEAS (Dehydroepiandrosterone sulfate).
- Although observed in both sexes, this is a masculine sex hormone; in women, however, high levels can cause hirsutism (excessive hair growth), acne, and scalp hair loss—typical signs of PCOS.
3. More likely to have mental health problems: Studies show that chronic stress and the hormonal imbalances produced by PCOS intensify anxiety and depression. Hence, females with PCOS are at increased risk of developing these diseases.
- Furthermore, as per a research article, contributing to the stress load is the psychological impact of handling the bodily signs of PCOS, including infertility and body image issues.
4. Stress disrupts menstrual cycles: Chronic stress has been shown to disrupt the normal regulation of the menstrual cycle, potentially causing irregular periods or even amenorrhea (lack of periods).
- Stress-induced variations in cortisol and insulin might affect the hypothalamic-pituitary-ovarian axis, which is the system governing menstrual cycles, therefore complicating effective PCOS control.
5. Vicious Cycle: As stress exacerbates PCOS symptoms, the physical signs of PCOS (such as weight gain, acne, and hair loss) can then elevate anxiety and tension. This is a vicious circle whereby controlling stress becomes even more vital in managing PCOS effects.
If you are looking for a personalized diet plan to manage PCOS effectively, connect with our registered dietitians today!
Signs You Are Under Stress, Even If You Are Unaware Of It
Stress can creep on you and, in ways not instantly obvious, impact both your body and mind. Early awareness of the signals will enable you to take charge and handle it before it deteriorates.
According to the Cleveland Clinic, Stress can lead to emotional and mental (psychological) symptoms. These are discussed below.
Emotional Signs
- Anxiety: It is a feeling of being always anxious, agitated, or overwhelmed. Even if there is no obvious reason, this may be a general feeling of unease that you just can’t shake off.
- Mood Swings: One minute you’re good; the next, you’re furious or weeping. You could observe that your feelings vary more than normal. This might mean that your emotional control is compromised by stress. Try consuming mood-boosting foods in your diet to get natural help.
- Irritability: Small irritations or subjects that would normally not cause anger could now set off irritability. Even over things that usually don’t bother you, you could become rather irritated or upset.
Physical Signs:
- Sleep Problems: Difficulty falling asleep or staying asleep, waking up periodically in the middle of the night, or waking up feeling tired hinders your body’s capacity to rejuvenate. According to an NHS article, whether short-term or chronic, stress can both cause and worsen insomnia.
- Fatigue: Sustained tiredness, even after a complete rest day, could suggest that your body is operating on high alert as a result of unrelenting stress. Concentration might be difficult, or you may feel unenthusiastic about accomplishing objectives.
- Weight Gain or Loss: Does stress cause weight gain? Yes, stress can upset hormones that influence your hunger, therefore affecting your weight loss or gain. You could lose your appetite entirely, causing weight loss, or you could long for comfort meals, therefore increasing your weight.
Sometimes small, these indicators might not even be recognized until their impact on your daily routine becomes evident. Recognizing any of these signs in yourself calls for attending to your stress and including stress management techniques like meditation, exercise, or consulting with a specialist.
12 Ways To Manage Stress And PCOS Together
Below are a few tips that can help you overcome PCOS and Stress:
1. Lifestyle Modifications
It basically refers to the things you can all change, such as your diets or daily routine that will help you in weight loss. However, these are essentially behavior adjustments or habit alterations, like meal planning, and avoiding junk food that can help to overcome PCOS.
Avoiding processed food, exercising more, and eating healthier, even if only gradually, will go a long way toward alleviating your symptoms. Weight control, insulin resistance, and hormonal imbalances are all helped by these changes.
2. Healthy Diet For PCOS and Stress
It is crucial to your well-being. You can avoid many chronic illnesses by eating a proper and healthy diet. Regarding PCOS, a nutritious diet is crucial because it will help you lose weight and improve your insulin sensitivity.
Managing both PCOS and stress depends largely on a healthy PCOS diet. Low-GI (glycemic index) foods should be emphasized. Focus on:
- Minimal fat proteins
- Lots of fiber
- Healthy fats, nuts, and olive oil, in particular
- Stay away from fried dishes, refined carbohydrates, and high-calorie snacks.
Here are a few food items to avoid if you have PCOS. These tips are suggested by a professional dietitian.
Here are a few food items to avoid if you have PCOS. These tips are suggested by a professional dietitian.
3. Daily Movement
Whether it’s yoga, fast walking, weightlifting, or dancing, get at least 30 minutes of exercise daily. Exercise helps to control hormones and increases mood-enhancing chemicals, including endorphins.
If you can not move out for jogging or gym, enroll in Fitelo’s online Personal Training Program. Our expert instructors will guide you to fitness via 1:1 sessions.
It keeps you physically active and healthy while also having a positive impact on your mental state.
In addition, it also releases particular neurotransmitters that improve your mood, inspire you, give you joy, and make you happy. You can try yoga for weight loss, or any other form of physical activity.
4. Adequate Sleep
A person’s life depends heavily on getting enough sleep. Both your body and mind become relaxed as a result. You should give your body and mind the correct amount of rest if you want to function effectively.
Target 7–9 hours of calm nightly sleep. Insulin resistance, stress, and hormone imbalances can all be exacerbated by lousy sleep. Read about the connection between sleep and weight loss.
5. Practice Mindfulness To Beat PCOS and Stress
Being aware in the moment can quiet your fast thoughts. Meditation, journaling, or even a mindful stroll are tools that will lower cortisol—the stress hormone—levels. Try yoga for anxiety to calm your mind down.
Moreover, practicing mindfulness will make you conscious of your environment by forcing you to focus on the here and now. It aids in managing overactive thoughts that enter your mind.
6. Deep Breathing
When you focus on deep breathing, you activate your body’s inherent capacity for relaxation. More oxygen is delivered to the brain and hence the area of the nervous system makes you feel relaxed.
Slow, deep breathing techniques help to soothe your nervous system. Practice 4-7-8 breathing or box breathing to calm down both your body and mind.
7. Change The Way You Look At Things
Essential is control of negative self-talk and growth of self-compassion. Appreciate your efforts and progress, even those that seem minimal, to help increase your self-worth. Understand why self-analysis is important to boost confidence.
Although it’s the most difficult path to take, it’s also the most significant in your stress management journey. Negative thoughts and feelings mainly occur due to low self-esteem. Therefore, you need to feel confident and change your perception of yourself first.
8. Be Positive
Constantly worrying about your physical appearance, can leave you feeling lousy and frustrated. So it is preferable to change your attention to the positive things.
Try to concentrate on the things that make you happy and for which you are grateful. It will not only lessen your tension but also help you focus on positive rather than negative areas of your life.
Additionally, change your focus from what’s wrong to what’s working. Gratitude journaling or noting small victories will help to lower mental weariness and boost resilience.
9. Stop Comparison
Why do we compare ourselves to others? Self-doubt can be started by societal expectations and social network use. Everyone’s path with PCOS is different; therefore, accept your uniqueness and stop judging yourself by someone else’s criteria.
However, try to embrace who you are as you are because everyone is unique and has attributes that should be embraced. Avoid beating yourself down just because of someone else.
10. Connect With Others
Make an effort to be in the company of friends and role models who value and support self-acceptance. Avoid those who make you feel bad about yourself and undermine your self-worth.
Get people who encourage and support you around you. If you feel overwhelmed, join a support group for PCOS or consult a counselor. Stay away from relationships that deplete your energy or decrease your confidence.
11. Build Hope
Hope is an optimistic, upbeat frame of mind in which we anticipate positive outcomes. You can recover more quickly from life’s setbacks if you have the ability to maintain hope.
12. Express Yourself
Holding your thoughts back and not talking about them can also cause stress. Sharing your problems with others is far better than keeping them to yourself.
Moreover, when you talk about your problems, you will feel better and more at ease. Try to maintain a journal or a personal notebook to pen down your thoughts in case you do not wish to share them.
Bottom Line
PCOS and Stress can interfere with a woman’s menstrual cycles and make it more challenging to conceive. High quantities of male hormones can also cause undesirable symptoms, such as unwanted body and facial hair development. All these symptoms can make them feel stressed.
Here are the key takeaways:
- About PCOS: PCOS is a hormonal disease that can affect your reproductive health by disrupting your ovulation, causing cysts on the ovaries, and producing hormonal fluctuations.
- Discovering the Symptoms: PCOS could be causing your fertility issues, mood swings, weight increase, acne, irregular periods, or excessive hair growth. And certainly, things can deteriorate if they are not attended to. Check out how you can reduce weight with PCOS naturally.
- What leads to it? Genes, insulin resistance, or inflammation are to blame. These are big factors behind PCOS, and the first feeling of improvement comes from control of them.
- Where Stress Fits In: Stress causes your hormones to be out of balance. More difficulty comes from more cortisol. It worsens the symptoms of PCOS and also changes your mood.
- Stress Symptoms: Signs such as anxiety, mood swings, insomnia, or feeling always fatigued might be watchpoints. These are your body’s red flag signals.
- PCOS Diet Can Help: Eat a diet that is friendly for PCOS—think of low GI foods, protein, fiber, and healthy fats. Stay away from sugar-heavy items, and your hormones will get better. Also, focus on the best vitamins for PCOS management and add them to your diet plan.
- Lifestyle Adjustments That Work: Sleep well, move daily, breathe deeply, and treat yourself gently. Managing PCOS and stress calls for small adjustments that go far.
- Count on Your Contacts: Do not undertake all of it by yourself. Get counseling, attend support groups, or speak with friends for PCOS stress management. On difficult days, the right people might have a major effect.
Connect with our Fitelo experts to get a personalized diet plan that can help you deal with PCOS while managing stress as well. Choose a road to natural healing that can help you with your overall well-being.
PCOS Diet Plan For Weight Loss – Fitelo
Here is what Dr. Yuvi has to say about the exclusive PCOS diet plan offered by Fitelo. Understand his views on this disease and the best way to manage it in this video:
PCOS Weight Loss Of Shevi – Shed 8 Kg In 30 Days!
Shevi, a young girl from Himachal Pradesh, approached Fitelo regarding her weight gain concern and PCOS. Our dietitians devised the perfect diet plan to help her lose weight and manage her PCOS symptoms. And as a result, Shevi could lose 8 kgs in just 30 days while overcoming her PCOS issue! Read her full transformation story below:
Frequently Asked Questions
Can Stress Make PCOS Worse?
Certainly, stress elevates cortisol levels, which can interfere with hormones and exacerbate PCOS signs, including weight gain and irregular periods.
Can PCOS Cause Mental Issues?
Definitely, hormonal imbalances and emotional stress associated with polycystic ovary syndrome might expose one to a greater risk of depression, mood swings, and anxiety.
What Are The Four Stages Of PCOS?
Among the four types usually mentioned are insulin-resistant, post-pill, inflammatory, and adrenal PCOS—each one has its different causes and symptoms. Check out this Ayurvedic treatment for PCOS and heal naturally.
What Is The Best Exercise For PCOS?
Managing weight, boosting insulin sensitivity, and lowering anxiety are all possible benefits of low-impact training, including yoga for PCOS, brisk walking, and strength training. You can also try these PCOS exercises at home to prepare your body to deal with this condition better.
Can PCOS Worsen Over Time?
If left untreated, polycystic ovary syndrome can cause infertility, diabetes, and heart problems, but lifestyle modifications will help to slow down the progression. Have you tried these healthy snacks for PCOS? A healthy diet will surely help you control PCOS better.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor or dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
Idli also called rice cake, is arguably one of the…