When Treating PCOS Naturally, I Never Let My Patients Overlook Stress
If you’ve been diagnosed with PCOS, there’s a good chance you’ve already looked into how you can manage your symptoms by going the natural route—improving your diet, strength-training, and incorporating the right supplements. But if you’re like many PCOS patients, there’s one thing that can make or break just how effective your methods are, and you likely experience it every day—stress.
Even if you’re aware that stress management is important, PCOS itself can often be a big stressor, which creates a vicious cycle. Learning how to cope with stress in a way that works for you can be a game-changer for successfully managing your PCOS symptoms. So let’s dive in.
A Quick Overview of PCOS
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women worldwide. Characterized by symptoms like irregular periods, weight gain, acne, and excessive hair growth, PCOS can significantly impact a woman’s quality of life.
It’s not just about the physical symptoms; the emotional toll is equally taxing. Many women feel frustrated and helpless in their struggle to manage PCOS.
Related: 10 Most Common Hormone Imbalance Symptoms & What They Mean
The Effects of Stress on Your Body
First, it’s important to understand the effect that different types of stress have upon the body. There are two main types of stress: acute and chronic.
- Acute stress occurs in response to a specific, temporary event, like a car accident or a fight with a partner. This kind of stress comes on quickly, but usually resolves quickly as well.
- Chronic stress occurs when these feelings persist into weeks or months at a time, putting the body in a state of constant vigilance, and overworking your natural stress response system.
When you experience any kind of stress—mental, physical, emotional—your body ramps up production of cortisol, which also plays a role in other functions like immunity, blood sugar regulation, and energy production (1).
Read: 5 Powerful Adaptogens to Calm Your Inflamed Brain
Your Body Increases Stress Hormones
Though cortisol is known as the body’s “stress hormone”, it’s only a problem when under a constant state of stress, keeping you stuck in “fight, flight, or freeze” mode.
Elevated cortisol levels over an extended period of time can have negative effects on your physical and mental health (2) because of its effect on the HPA axis, which is like the control center for your body’s stress response.
A normal functioning HPA axis makes sure you respond appropriately to changes in your environment. But over the past several decades, increasing evidence shows that disruption within the HPA axis can lead to dysregulated stress response, making it so you can’t properly respond to stressful events. In short: It makes you less resilient and more vulnerable to the negative effects of stress. (3).
Dysfunction in the HPA axis as a result of chronic stress can cause physical symptoms, including:
- Anxiety or depression
- Fatigue
- Insomnia or sleep difficulty
- Frequent illnesses, lowered immunity
- Headaches
- Irregular menstrual cycles
- Digestive problems
With PCOS, evidence suggests that the fight-or-flight arm of the nervous system stays overactivated, even when you’re not actively experiencing any type of stress, making it more likely you’ll experience HPA axis dysfunction (4).
How Stress Worsens PCOS Symptoms
Elevated stress levels can lead to a vicious cycle with PCOS symptoms. First, stress worsens insulin resistance—a common issue for women with PCOS. Insulin resistance, in turn, can lead not only to weight gain, but also elevated androgens, which those with PCOS already struggle with (5,6).
Inflammation is another common occurrence with PCOS, and stress only makes it harder for the body to properly put the damper on inflammatory processes (7).
A 2016 meta-analysis of six studies found that people with polycystic ovary syndrome (PCOS) are up to six times more likely to experience moderate to severe anxiety symptoms than women without PCOS. The meta-analysis also found that people with PCOS are up to four times more likely to experience depression symptoms than women without PCOS (8).
Read: Lose Weight Without Ozempic by Balancing Blood Sugar
Practical Advice for Stress Reduction
Managing stress is not just a good idea—it’s essential for women with PCOS. Not only can stress worsen existing symptoms, but it can also make it more difficult to manage the condition as a whole.
Fortunately, there are several ways to reduce and manage stress levels for those with PCOS, and the good news is that many of these methods are easy to incorporate into your daily routine:
- Exercise regularly. Whether it’s yoga, walking, or more intense workouts, exercise can help reduce cortisol levels and improve your mood. Aim for at least 30 minutes of moderate exercise most days of the week.
- Eat blood-sugar-balancing foods to help stabilize your mood and energy levels. Avoiding processed foods and sugars can also minimize insulin spikes and crashes, which can contribute to stress.
- Practice mindfulness techniques, such as deep breathing or meditation. Engage in activities that bring joy and relaxation, such as yoga or reading
- Seek support from friends, family, or a therapist.
It’s important to find what works best for you and your individual needs. Addressing stress is not a one-size-fits-all approach.
In addition to lifestyle changes, some women may benefit from medications or supplements that help regulate cortisol levels and improve HPA axis function. It’s important to discuss these options with a healthcare provider before making any changes.
Dr. Taz’s Journey with PCOS & Stress
Today, I’m happy, healthy, energetic, and full of inspiration and enthusiasm. I have clear skin, luxurious hair, and I’m a healthy and fit weight. I wake up ready and excited to take on the day—I feel like Superwoman! But it wasn’t always that way. In 2001, I was a pediatrician and then an emergency medicine physician. I was at the beginning of my dream career, but I felt like I was stuck in deep mud.
Struggles with Conventional Medicine
At 28 years old, I loved treating patients, but I was chronically stressed, overwhelmed, and exhausted. My PMS was fierce, and my periods were irregular. My face was covered in cystic acne, my joints were always achy, and my once long and thick hair was coming out in clumps. I gulped down multiple cups of coffee, even though they never seemed to help.
After countless visits with general practitioners, as well as specialists, no one could tell me what was wrong, let alone offer any solutions. I just got more and more frustrated as the months passed.
Discovering the Root Cause: Stress & PCOS
That’s when I started to dig deep into Eastern systems of medicine, which talks about stress and its effects on the body. It’s like everything clicked into place for me—the constant stress in my life was wreaking havoc on my hormones, worsening what I now know is polycystic ovary syndrome (PCOS).
I dove deep into research and realized that this was a common issue among women, yet often undiagnosed or misdiagnosed. And even though there were some traditional treatment options for PCOS, they didn’t address the root cause of the problem that’s exacerbated by stress.
Finding Balance with Holistic Approaches
This realization led me on a journey to discover holistic and natural methods to reduce stress and balance hormones. Through nutrition, mindfulness practices, and self-care techniques, I was able to take control of my PCOS symptoms and overall health.
Now, as a functional medicine physician, I focus on helping women find this same balance in their lives. By addressing the root causes of their health concerns rather than just treating symptoms, my patients are able to experience true healing and transformation.
Read: Can PCOS be Cured? 9 Myths Debunked
Embracing a Holistic Lifestyle
My personal struggles have taught me that it’s not just about physical health; mental and emotional well-being are just as crucial. I encourage my patients to prioritize self-care, stress management techniques, and a healthy mindset along with proper nutrition and physical activity.
I also emphasize the importance of listening to our bodies, finding joy in movement rather than viewing it as a punishment or obligation. With this holistic approach, I have seen dramatic improvements in my own health and that of my patients.
What to Remember
Women with PCOS are more likely to experience stress, and this can worsen their symptoms and overall management of the condition. Addressing stress through lifestyle changes and potentially medication or supplements is crucial for effectively managing PCOS. Remember, it’s not just about physical health, but also mental and emotional well-being when it comes to PCOS management. So make sure to prioritize your self-care and find ways to reduce stress in your life for better overall health and wellness.