Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder affects 1 in 10 women. Characterized by irregular menstrual cycles, ovarian cysts, and elevated levels of male hormones, PCOS often leads to various health issues, including weight gain and difficulty losing weight. One significant factor that exacerbates these symptoms is stress. Understanding the relationship between stress, PCOS, and weight loss is crucial for managing this condition effectively. In this blog, we will highlight the impact of stress on PCOS and weight loss, and provide dietary tips to help manage both.
Before exploring the impact of stress, it is essential to understand what PCOS entails. PCOS is primarily a hormonal imbalance and it is a lifestyle disorder which leads to irregular periods, infertility, acne, and excessive hair growth. Women with PCOS often experience insulin resistance, making it challenging to manage weight. This is the reason why women with PCOS are more prone to conditions like diabetes. Sudden weight gain or difficulty in losing weight are similar symptoms for hypothyroidism as well. So, a proper diagnosis is very essential.
Have you heard of the term lean PCOS? It is used to describe women who have ideal body weight or have lean body type and yet show symptoms of PCOS. Despite a normal body mass index (BMI), women with lean PCOS can still experience the hormonal imbalances- acne, hirsutism, pigmentation, and metabolic issues characteristic of the syndrome.
It would be right to say that we always mention stress management for almost all disorders or diseases. Stress is the body’s response to any demand or threat, real or perceived. It is a complex process involving both psychological and physiological reactions. When faced with a stressful situation, the body releases hormones such as cortisol and adrenaline, which prepare it for a “fight-or-flight” response. This response is a survival mechanism that enables individuals to react quickly to danger. Stress can be acute (short term) or chronic (long term). It can be caused due to any reasons- work place stress, environmental, financial, responsibility, relationships, health etc.
Stress triggers the release of cortisol, the primary stress hormone. Elevated cortisol levels can disrupt the balance of other hormones, including insulin and androgens, exacerbating PCOS symptoms.
Chronic stress can worsen insulin resistance, a common issue in women with PCOS. Insulin resistance makes it harder for the body to use insulin effectively, leading to increased blood sugar levels and weight gain.
Stress promotes inflammation in the body, which can aggravate the symptoms of PCOS. Inflammatory markers are often higher in women with PCOS, contributing to weight gain and metabolic issues.
Stress can alter eating behaviours, leading to increased appetite and cravings for unhealthy foods. This can result in weight gain and make it challenging to adhere to a healthy diet. Since PCOS is often linked with weight gain, women are always conscious about the scale on the weighing machine. We somehow link it to our self-worth which comes with a lot of unreal expectations and hence failures. This is a major contributor of stress.
Many people turn to food as a coping mechanism for stress, leading to overeating and poor food choices. Emotional eating often involves high-calorie, sugary, and fatty foods that contribute to weight gain.
Chronic stress can slow down the metabolic rate, making it harder to burn calories efficiently. This can stall weight loss efforts despite a healthy diet and exercise routine.
Stress can interfere with sleep patterns, leading to poor quality sleep or insomnia. Lack of sleep disrupts hormone regulation, including those that control hunger and satiety, leading to weight gain.
High stress levels can drain motivation and energy, making it challenging to maintain a regular exercise routine, which is crucial for weight loss and managing PCOS symptoms.
When we talk about managing the stress we are generally clueless to what we can do. So, let me break it down to few major pointers that can help you to manage your stress well. Remember it is not a ‘one-time’ or ‘short-term’ thing you always keep on working towards it.
1. Regular Exercise:
Physical activity is a natural stress reliever. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, yoga, resistance training, moderate strength training, and swimming can be particularly beneficial. Try to design the workouts according to your phases:
2. Mindfulness and Meditation:
Practicing mindfulness and meditation can help reduce stress levels and improve mental clarity. Even a few minutes of deep breathing or meditation daily can make a significant difference.
3. Adequate Sleep:
Prioritize good sleep hygiene by maintaining a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime. Aim for 7-9 hours of quality sleep each night.
4. Relaxation Techniques:
Techniques such as progressive muscle relaxation, deep breathing exercises, and aromatherapy can help calm the mind and body.
5. Social Support:
Connecting with friends, family, or support groups can provide emotional support and reduce feelings of stress and isolation.
6. Time Management:
Effective time management can help reduce stress by organizing tasks and setting realistic goals. Prioritize important activities and delegate when possible.
7. Professional Help:
If stress becomes overwhelming, seeking professional help from a therapist or counsellor can provide valuable coping strategies and support. We need to manage this lifestyle disorder with improvement in your lifestyle and the most important if not the only factor would be DIET.
8. Eat a Balanced Diet:
Focus on a simple diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This helps stabilize blood sugar levels and provides essential nutrients to support overall health. Dairy and gluten can be pro-inflammatory to a lot of women with PCOS. Only include these options if your body tolerates these items well.
9. Prioritize Low-Glycemic Foods:
Low-glycemic foods help maintain steady blood sugar levels, reducing insulin spikes that can worsen PCOS symptoms. Opt for foods like legumes, whole grains, and non-starchy vegetables.
10. Include Anti-Inflammatory Foods:
Foods rich in antioxidants and anti-inflammatory properties can help reduce inflammation. Incorporate berries, fatty fish, nuts, seeds, and green leafy vegetables into your diet.
11. Limit Processed and Sugary Foods:
Processed foods and those high in sugar can increase inflammation and insulin resistance. Avoid sugary snacks, sodas, and highly processed foods to help manage PCOS symptoms.
12. Stay Hydrated:
Proper hydration is essential for overall health and can help manage weight. Aim to drink at least eight glasses of water a day.
13. Manage Portion Sizes:
Eating smaller, more frequent meals can help manage hunger and prevent overeating. This can be particularly beneficial for those who experience cravings due to stress.
14. Incorporate Lean Proteins:
Protein helps keep you full longer and can aid in weight management. Include sources like chicken, fish, beans, dal, paneer, and tofu in your meals.
15. Healthy Snacking:
Choose healthy snacks like nuts, fruits, and yogurt instead of reaching for high-calorie, sugary options. This can help manage stress-induced cravings.
16. Limit Caffeine and Alcohol:
Both caffeine and alcohol can disrupt sleep and increase stress levels. Limiting their intake can help improve sleep quality and reduce stress.
17. Practice Mindful Eating:
Mindful eating involves paying full attention to the eating experience, which can help prevent overeating and emotional eating. It also encourages healthier food choices.
The interplay between stress, PCOS, and weight loss is complex, but understanding how stress impacts PCOS symptoms and weight management is crucial for effective management. By adopting a balanced diet, incorporating stress management techniques, and making lifestyle changes, women with PCOS can improve their symptoms and achieve a healthier weight.
Remember, managing PCOS is a journey that requires patience and persistence, but with the right strategies, it is possible to lead a healthy and fulfilling life. There is no one diet or one workout regimen that fits all, rather than losing weight it is important to aim for fat percent reduction and lean muscle growth for the management of PCOS.
