Simple lifestyle tips to help manage your stress levels and improve your PCOS symptoms.
PCOS, which stands for Polycystic Ovary Syndrome is the most common endocrine disorder meaning it affects your hormones (1) and the way your ovaries work. Usually signs of PCOS will start during your late teens or beginning of your 20s (2).
To be diagnosed with PCOS you must have at least 2 of the following: Irregular periods – where your body is not regularly releasing an egg (ovulation), high levels of androgen – symptoms can be excess hair growth or acne, and/or polycystic ovaries – (enlarged ovaries which contain lots of fluid-filled sacs (follicles) which surround your eggs.
Common symptoms of PCOS include:
● Irregular periods or no periods
● Excess hair growth which can be on your face, chest, back or bum
● Weight gain
● Difficulty in becoming pregnant
● Hair loss or hair thinning on your head
● Oily skin or acne
What is stress?
Stress describes a normal physical or emotion feeling individuals can get when feeling under pressure or threatened (3). It can be a good thing as it can help motivate us to meet our goals and deadlines, but long term stress can cause negative impacts on our health which can lead to burnout (a feeling of mental, emotional and physical exhaustion) (4).
Importance of managing stress for women with PCOS
Stress is an important area for women with PCOS as it has been suggested PCOS is associated with an increased production of cortisol (the stress hormone), which causes levels in the body to be dysregulated (5). Therefore, when individuals with PCOS become stressed, their levels of cortisol in the body are even higher (6). And it is these high levels of cortisol which can increase testosterone levels causing hyperandrogenism, which leads to worsening symptoms of PCOS.
Here are some ideas on how to manage stress:
Organisation - The feeling of being in control, especially with your time can reduce feelings of stress. Identify your best time of the day and use this to complete your most important tasks and make a prioritised to do list with your most important thing you need to do at the top.
Relaxation techniques can help reduce tension and combat the effects stress can have on the body. Try some mindfulness meditation, guided breathing (for example, inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds), and make sure you take time for yourself to do something you enjoy everyday.
Daily Movement. This can take any form from walking to vigorous aerobic exercise, resistance/strength training and yoga which can help improve insulin levels and androgen levels, respectively (7).
Talking it through – ‘a problem shared is a problem halved’. Chat to a friend, family member or someone you feel comfortable with.
Listening to music. This can help create a calming atmosphere and can be your reminder to take a break between playlists or songs.
Avoiding refined sugar, caffeine, alcohol and nicotine products. These are stimulants which can increase your feelings of stress. You can find more information on reducing coffee intake and cutting back on alcohol consumption in our other blog posts.
Goal setting. Setting yourself goals, big or small can help to demonstrate control and provides a sense of accomplishment and achievement when these are completed (8).
Getting enough sleep. Aim to achieve 7-9 hours of sleep each night (9) which can help improve concentration, memory and attention (10). Our blog on sleep and PCOS is a great read if you want some helpful tips on getting enough sleep.
It is important to alleviate long term periods of stress from our lives so focusing on small changes to eliminate and combat stress each day will help. And always make sure you do what feels right for you and don’t be afraid to ask for help!
For further support visit:
The Stress Management Society - https://www.stress.org.uk/
Mind – How to manage stress - https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/signs-of-stress/
Try the 30 Day Challenge Daily tips – https://www.stress.org.uk/wp-content/uploads/2020/09/30-Day-Challenge-Daily-Tips-Physical-Mental-Emotional.pdf
This blog was written by Elizabeth Stockton, a dietetics student at BCU, and reviewed by Claire Pettitt PhD RD. You can find Elizabeth over on Instagram @eks.nutrition or her email is Elizabeth.Stockton@mail.bcu.ac.uk
References
(1) National Institute for Health and Care Excellence (NICE) (2018) Polycystic ovary syndrome: How common is it? Available at: https://cks.nice.org.uk/topics/polycystic-ovary-syndrome/background-information/prevalence/ [Accessed 20th October 2021].
(2) NHS (2019) Overview, Polycystic ovary syndrome. Available at: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/ [Accessed 20th October 2021].
(3) Anxiety UK (2021) Stress. Available at: https://www.anxietyuk.org.uk/anxiety-type/stress/.
(4) NHS (n.d) Feeling stressed? Available at: https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/ [Accessed 19th October 2021].
(5) Tsilchorozidou, T., Honour, J.W. and Conway, G.S. (2003) Altered Cortisol Metabolism in Polycystic Ovary Syndrome: Insulin Enhances 5α-Reduction But Not the Elevated Adrenal Steroid Production Rates. The Journal of Clinical Endocrinology & Metabolism, 88(12), 5907-5913. Available at: https://doi.org/10.1210/jc.2003-030240.
(6) Benson, S., Arck, P.C., Tan, S., Mann, K., Rifaie, N., Janssen, O.E., Schedlowski, M. and Elsenbruch, S. (2009) Disturbed stress responses in women with polycystic ovary syndrome. Psychonneuroendocrinology, 34(5), 727-735. Available at: https://doi.org/10.1016/j.psyneuen.2008.12.001.
(7) Shele, G., Genkil, J. and Speelman, D. (2020) A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndrome. Journal of Functional Morphology and Kinesiology, 5(2), 35. Available at: https://doi.org/10.3390/jfmk5020035.
(8) Harvard Health Publishing (2015) Best ways to manage stress. Available at: https://www.health.harvard.edu/mind-and-mood/best-ways-to-manage-stress [Accessed 19th October 2021].
(9) Sleep Foundation (2021) How Much Sleep Do We Really Need? Available at: https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need [Accessed 19th October 2021].
(10) Bupa (2018) 9 benefits of a good night’s sleep. Available at: https://www.bupa.co.uk/newsroom/ourviews/nine-benefits-good-night-sleep [Accessed 19th October 2021].
