My 5 Key Tips to Better Manage Stress for Women with PCOS wanting to improve their hormonal health

As a Naturopath dedicated to supporting women with PCOS, I understand the importance of addressing all aspects of this complex condition. Is PCOS caused by stress? Does stress worsen PCOS symptoms? and how does stress affect PCOS? Are some of the questions clients ask. And the answer is yes, yes and it's complicated!

While the exact cause of PCOS is not yet fully understood, it is believed to be caused by a combination of genetic, behavioural and environmental factors. Some research also suggests that prepubescent or childhood stress may contribute to its development. However, it is important to note that stress prior to puberty is just one potential environmental factor and does not necessarily lead to the condition.

Stress is normal and part of daily life however long periods of stress without breaks and recovery can have a negative impact on our health which can affect digestion, contribute to inflammation, and lead to hormonal imbalances.

Here’s what you need to know about how stress can affect PCOS:

• Interferes with ovulation. Stress results in a reduction of the hormones LH (Luteinising Hormone) and FSH (Follicle Stimulating Hormone), both are essential for healthy ovulation.

• Increases the risk of severe PMS. PMS is often caused by low levels of Progesterone. Stress not only reduces the amount of progesterone your body makes but also makes it more difficult to use the progesterone that is available.

• Raises cortisol (stress hormone). Long-term high cortisol levels can result in increased insulin levels, hormonal imbalances, weakened immune system, high blood pressure and increases your risk of cardiovascular diseases.

It is important to recognise and understand that stress is a part of life and impossible to avoid entirely. However, we can take steps to improve our health and response to stress.

Here are my five key tips I give my clients to help them better manage their stress:

1. Practise deep breathing. Breathing deep into your belly helps to relax your nervous system. Try taking 5-10 deep breaths 3-4 times a day. Begin by breathing in for 3-5 seconds, holding your breath for 3-5 seconds, breathing out for 3-5 seconds and then repeating. This is a great thing to do before you go to bed and whenever you’re feeling a little bit stressed.

2. Implement more movement. Moving your body daily is so important for our overall health which includes managing stress levels. Pick an exercise or movement that you enjoy and aim for at least 15-20 minutes a day. Avoid doing exercises that you don’t enjoy as this won’t provide the same impact.

3. Get enough sleep. Poor sleep impacts our resistance to stress and makes us more irritable.

4. Take time out. Enjoy some me time to give yourself the opportunity to calm down and relax. Even 10-15 minutes a day or an hour a week can do wonders. Consider self-care or mindfulness activities such as getting a massage, having a nice bath, journaling, colouring in, meditation, gardening or any other activity that sparks joy.

5. Eating a whole food diet. Your diet has a huge role to play in how you feel and how you respond to stress. Try and eat as many whole foods as possible and limit processed and inflammatory foods.

Can you now see how stress can contribute to your PCOS symptoms and in order to reduce the symptoms you need to implement ways to manage your stress?

When you begin to manage your response to stress, the positive health impacts impact your whole life! So, let’s prioritise it.

If you’re ready to finally address your PCOS symptoms, including your weight, feel free to book complimentary PCOS Success Gameplan Call to learn more about how my program The PCOS Solution can help you!

My 5 Key Tips to Better Manage Stress for Women with PCOS wanting to improve the