If you've been living with PCOS and you've spent some time looking into the condition, you may already be aware that one of the key factors driving PCOS symptoms and severity is stress. So in this week's blog, let's dig a bit deeper in the role of stress in PCOS, the different types of stress we may be encountering, and how to manage your stress levels to help manage your PCOS and improve your fertility.
The role of stress in PCOS
It's well known that the baseline level of the stress hormone cortisol tends to be higher in women with PCOS. Whilst in short bursts, cortisol is absolutely fine (and in fact needed to keep us alive in stressful situations), consistently elevated levels can, amongst other things, cause weight gain and worsen blood sugar balance which puts additional physical stress on the body.
Can you see how this can turn into an ongoing spiral of stress? So trying to put the breaks on this cortisol cascade is absolute key for learning how to manage your PCOS symptoms and help to restore hormonal balance.
The different types of stress
Stress is really something that is pretty much synonymous with modern day life. And by that I don't just mean the more obvious stressors (think work, finances, relationships and general overstimulation), but I'm also thinking about the hidden stressors that are more than likely jeopardising your hormonal health without you even noticing.
Wait. What!? Yup, stress isn't always mental, there are also lots of hidden physical stressors that we don't even think about in the context of stress or feeling stressed. Some examples of hidden physical stressors include blood sugar imbalance (oh hey there, insulin resistance!), injury or infection, dehydration, poor nutrition, toxin exposure, lack of sleep...the list goes on.
What happens to our body when we're stressed?
The problem with stress is that our body simply can't distinguish between the different types of stress - as soon as levels of our stress hormone cortisol rise, our body reacts as if we are faced with a life and death situation: blood is rapidly diverted away from the organs to the limbs to prepare us to fight or run away. In the context of fertility this is bad news because when it comes to survival, reproduction is one of the first bodily functions to take the backseat.
Plus, chronic stress exacerbates insulin resistance and raises inflammation. Not cool.
5 simple ways to help manage your stress levels
Let's cut straight to the chase - eliminating stress entirely is simply not an option. BUT there are lots of ways in which we can eliminate certain physical stressors and help us deal with emotional stressors to reduce our PCOS symptoms and support our fertility:
Include a minimum of 20-30g of protein and the equivalent of roughly 1 tablespoon of healthy fats with every meal. Not only will this keep you fuller for longer, but it will also support your blood sugar balance. And healthy blood sugar levels mean less sugar cravings, healthier skin and hair, and more regular cycles.
Go to bed 30 minutes earlier. Sleep plays a huge role when it comes to stress. Not only is insufficient sleep a stressor in itself, but adequate sleep also helps you feel refreshed and ready to face the day perhaps a little bit more calm and in control. Aim for 7-9 hours of good quality, uninterrupted sleep.
Try some mindfulness and relaxation techniques. Incorporating mindfulness practices such as meditation, deep breathing exercises or yoga (yoga nidra is great!) can be super helpful in helping to reduce stress levels and promote relaxation. Remember that the more you do it, the calmer you feel.
Embrace house plants. Environmental toxins are all around us. Filling your home with some air purifying plants doesn't only look awesome but it also helps to reduce air pollutants in your home. Try pothos, spider plants, snake plants, peace lillies, chinese evergreens and areca palms.
Keep moving. Engage in regular light physical activity, such as walking, swimming, or strength training, to help reduce stress and put a spring in your stress. Strength training in particular is great for PCOS as it promotes muscle building which in turn helps to reduce insulin resistance.
So there we have it. There is absolutely no doubt that stress is a significant factor in PCOS. However, learning to recognise the impact of stress on our wellbeing means that we can take proactive steps to manage stress effectively, reduce cortisol levels, improve overall health, and improve fertility.
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