Interactive Health Literacy In Pcos
Interactive health literacy describes the ability to apply the knowledge through supportive relationships, which could include accessing health services and support, the ability to engage healthcare professionals to manage health and having social support for health . In terms of their interaction with health professionals, women with PCOS often report challenges and frustration around delayed diagnosis of PCOS, inadequate and inconsistent information and poor communication between healthcare professionals and women with PCOS . This suggests poor interactive health literacy in the self-management of women with PCOS. Peer support is another important aspect of interactive health literacy, comprising an important part of supportive relationships in the management of PCOS. There is increasing recognition of the role of PCOS support groups in promoting awareness, advocacy and general support among its members . However, women with PCOS have reported a sense of isolation and lack of access to support from peers .
Try To Balance Your Diet
Achieving the right balance of food groups on your plate can make a real difference to how you feel.
- Try to cover half your plate with low-starch vegetables like leafy greens, cauliflower and carrots, and cover a quarter with complex carbohydrates like beans, quinoa and root vegetables.
- Make up the other quarter with protein-dense poultry, fish, eggs and plant-based proteins or occasional grass-fed beef.
- Dont fret too much over exacting quantities, but the above is a good guideline towards achieving roughly the right balance.
- Eat at regular intervals roughly every four hours without snacking in between.
- Always ensure you eat a good breakfast, including a reasonable number of calories, to balance your blood sugar levels early in the day. Combine this with some form of exercise no more than 90 minutes before or after.
- Eat foods rich in Iron and pair these foods rich with vitamin C. Vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form thats more easily absorbed by your body.
Pcos And Fatigue: Causes & Tips For Relief
Tired of always being tired? Youre not alone. We live in a fast-paced world where many of us embrace fatigue as a part of life. But when you are a woman with PCOS, fatigue can take a whole new meaning. For many women living with PCOS, fatigue sets in even before the day can begin. Youre too tired to get out of bed.youre too tired for your morning jogyoure too tired to even make a healthy breakfast. And you tiredness only worsens as the day progresses. So whats going on? Lets find out the connection between PCOS and fatigue, and can you do something about it?
Recommended Reading: Chronic Muscle Aches And Fatigue
Address The Root Cause Of Your Pcos Fatigue
If PCOS fatigue is a result of insulin resistance, working on balancing blood sugar levels is key. This can be achieved by choosing low GI carbs, combining your carbs with a protein and/or fat. As well as eating more fiber and every 3-4 hours.
PCOS fatigue caused by HPA Axis Dysfunction requires a focus on balancing the HPA Axis. To restore balance stop high intensity and endurance workouts, avoid caffeine and make sleep a priority. Vitamins b6, b12 and C, as well as an adaptogen can help.
While PCOS women also suffering from hypothyroidism must support their thyroid. To do this add probiotics, eat more protein, be aware of goitrogens and supplement with selenium and iodine.
If your PCOS fatigue is caused as a result of inflammation in the body, these dietary changes may help. Avoid inflammatory foods like sugar and seed oils, eat more fibre and stop over-exercising.
Before changing anything in your diet and lifestyle always consult a medical professional.
Hey there! I am Despina Pavlou, founder of PCOS Oracle, certified personal trainer and corrective exercise specialist. I want to share with you the diet and lifestyle changes I made to naturally reverse my PCOS and achieve hormonal balance. I believe using my holistic approach you too can take back control from PCOS.
Summary: Boost Your Energy Levels
Fatigue, tiredness and exhaustion are all common symptoms of PCOS
When you talk to the women with the condition, symptoms like fatigue and and low energy levels are part of everyday life. Unfortunately for these women life goes on. You have a million things you need to get done every single day and it seems like nobody cares that you could sleep for 6 months straight like a hibernating bear.Lets be honest here, when you have your daily duties to get through and youre so tired theres a chance that every blink could turn into a nanny nap, its the worst feeling.Whats even worse than constantly feeling tired is when youre tired of constantly feeling tired. So, whats the cause of fatigue in PCOS, and what can you do about it?
Recommended Reading: Anti Fatigue Mats Hair Salon
Why Does Pcos Make Me Feel Fatigued
PCOS stems from hormonal imbalance, which can spark a cascade of sleep, stress, weight and mood issues. As a result, you may feel sluggish, unmotivated, lethargic, brain-foggy, and desperate to crawl back under your duvet. To combat these issues, you might self-medicate with caffeine, alcohol, sugary treats or other unhealthy vices. But these quick-fixes are short-lived fatigue will soon overpower you and lead to a physical and emotional crash. Improving your nutrition, sleep hygiene and lifestyle isnt anything novel, but if you nurture these aspects of your life, you can fight PCOS fatigue for good.
Boost Your Nutrient Levels
Many of the nutrient deficiencies seen in women with PCOS can help via a good, healthy diet and being smart with your supplementation. Choose an all-round PCOS multivitamin like Balance, and you could look at Optimal Health for all your B vitamin needs.Combining smart supplementation with a healthy diet is the most effective way to ensure your body is hitting its nutrient needs.
Recommended Reading: Causes Of Exhaustion And Fatigue
Women Suffering From Pcos Fatigue Not Getting The Medical Attention They Need
The male hormones are found in women but in small amounts. In the case of PCOS, they are present in amounts higher than normal. This excess amount of male hormones in the female body leads to the formation of fluid-filled sacs in the ovaries. There are a number of long term health complications caused by PCOS including endometrial diseases, heart disease, mental health struggles, type 2 diabetes, and infertility.
PCOS is definitely a serious health condition but it is still surrounded by a lack of awareness of its symptoms and treatment methods. The most common symptoms for those suffering from PCOS are irregular periods then excessive hair growth on the face, back, chest, and stomach. Other common symptoms include hair loss, depression, anxiety, weight gain, low self-esteem, and more. But the major symptom we are addressing in this article is fatigue.
PCOS fatigue has a huge impact on our day-to-day life. It is so draining that it can really zap the life out of your day. PCOS also causes weight gain for most people which can also add to the feelings of fatigue. Another reason for fatigue is insulin resistance which affects the breakdown of glucose in the body.
Food intolerances, iron deficiency, Vitamin B12 deficiency, and clinical depression can also play a role in the chronic fatigue that causes suffering for many women diagnosed with PCOS.
Create A Sleep Routine
Your sleep wake cycle is controlled by hormones which are influenced by many things that our modern lifestyle put out. Things like increasing your exposure to daylight throughout the day and then ensuring your nights have as little light as possible are hugely beneficial, this means turning off lights, and staying off your technology devices like phones.Other tips are to not consume caffeine after 2PM, try to go to sleep and wake up at the same times each day, and take a melatonin supplement.
Don’t Miss: How To Keep Anti Fatigue Mats From Sliding
Be Aware Of Some Underlying Medical Conditions That Exacerbate Pcos And Fatigue
If your chronic fatigue is not caused by any of the above reasons because youre already eating well and living a very healthy lifestyle, you could be suffering from another underlying medical condition. Some of the conditions commonly seen in women with PCOS women include:
- Iron deficiency: Its not uncommon for women with PCOS to become anemic when their monthly period has been too heavy. Get your iron levels checked, and discuss the right diet and supplement guide to boost iron levels.
- Food Intolerances: Many women with PCOS have gluten and dairy sensitivity. Even if you dont have a full blown gluten or dairy allergy, your fatigue could be a symptom of intolerance.
- Hypothyroidism: An underactive thyroid gland can also exacerbate fatigue. Get a full thyroid panel done just TSH levels arent enough for a proper diagnosis.
- Vitamin B12 Deficiency: Another common ailment in women with PCOS. Women who are on birth control pills or metformin to treat PCOS are particularly susceptible to vitamin B12 deficiency, which causes chronic fatigue.
- Sleep Apnea: Obstructive sleep apnea is common with PCOS, so its best to get tested if your sleep quality is rather poor despite trying all natural remedies.
- Clinical Depression: Women with PCOS are at greater risk of mental health problems, such as anxiety and depression. Get help if you suspect that depression and fatigue are fueling each other.
Youre Deficient In Certain Essential Vitamins And Minerals
Gut health is one of the biggest drivers of PCOS and the one I find most fascinating. We know for a fact that women with PCOS have a completely different microbiome from women who do not have PCOS. This affects how we metabolize food and what nutrients we absorb from the food we consume. So many women with PCOS find themselves deficient in iron, Vitamin Bs, Vitamin D, and many more. Iron is responsible for transporting oxygen around our body, having low iron levels means that you are not transporting oxygen to all your cells which can make us feel very tired. So I do recommend getting your ferritin levels checked out next time you are at your doctor.
Vitamin B is essential for your body to actually make energy. If your vitamin B levels are low that means that your energy will be low. Furthermore, Metformin and the birth control pill depletes the body of vitamin Bs, in fact, 30% of people who take Metformin are vitamin B12 deficient. So if you take, or have taken Metformin or the pill you need to be taking a Vitamin B supplement.
In my PCOS blueprint program I go into detail on how to eat to improve levels of all these nutrients.
Don’t Miss: How To Fight Fibromyalgia Fatigue
Pcos And Sleep: 5 Helpful Strategies
Good quality sleep is key for overall health and wellness, but its especially important for women with PCOS. Sleep plays a major role in helping women manage symptoms of PCOS. This article shares information about PCOS and sleep and provides five helpful strategies to get a healthy nights sleep with PCOS.
Can Exercise Be The Cause
Exercise is one of the best ways to keep hormones in check, but too much or the wrong type of exercise can translate to worsening hormone imbalances. Specifically, you might end up overproducing cortisol to the point where you have problems sleeping or you feel tired, but your body refuses to fall asleep. Some have trouble recovering from exercise or healing from injuries, have problems losing abdominal fat, and crave sugar or carbs.
Coincidentally, adrenal fatigue can also cause cortisol swings or periods of high and low cortisol levels. If high levels cause trouble sleeping, carb craving, and slow recovery from training, then low levels make them feel lethargic, lightheaded, forgetful, and just easily tired with minimal physical activity.
For more about how to exercise with PCOS and for hormonal balance, read, How to Modify Your Exercise to Work with Your PCOS Hormones.
Are you ready to take the next step toward taking control of your PCOS?This free 32-page guide outlines the most basic issues and solutions for women with PCOS
Don’t Miss: Shortness Of Breath And Muscle Fatigue
Whats Causing Your Pcos Fatigue
In summary, PCOS fatigue has many root causes. They include blood sugar imbalances, HPA Axis dysfunction, hypothyroidism and inflammation.
But while PCOS fatigue may be a struggle to live with. There are ways to beat the fatigue.
Depending on what is causing your PCOS fatigue, there are certain dietary and lifestyle changes you can make to feel more energized.
Your Blood Sugar Levels Are Imbalanced
Your Blood Sugar Levels Are Imbalanced
Untreated insulin resistance can cause spiking and plummeting blood sugar levels that worsen fatigue. You may feel your fatigue rise and drop in waves, and always feel a bit better right after you eat.
What Can You Do About It?
The key to correcting imbalanced blood sugar levels is to eat a balanced diet. Make sure youre getting good fats, complex carbohydrates and healthy proteins in every meal. Dont worry about calculating the exact macronutrient profile if that simply adds to your stress levels. Instead, try this simple 4-step approach:
Along with regularized meals, you can also try cinnamon and inositol to help balance blood sugar levels.
Recommended Reading: Best Fatigue Mats For Kitchen
Ask Yourself These Questions:
- Am I getting 7-9 hours of sleep consistently at night?
- Have I adequately dealt with areas of stress in my life?
- Am I NOT eating any refined sugars/grains in my diet + getting adequate complex carbohydrates to fuel my body throughout the day?
- Am I drinking 8 glasses of water a day?
- Am I living an active lifestyle with moderate exercise on most days of the week?
If you are doing PICTURE PERFECT :), consult your doctor. Some of the things they might look for are:
Fatigued How Pcos Might Be Affecting Your Sleep
Sleep is one of the essential parts of our day. Without enough sleep, our neurological functions begin to suffer. We begin to experience moodiness, lack of memory, brain fog, etc. I think we can all agree that being exhausted is never any fun, especially if you already suffer from a condition like PCOS. Women with PCOS have a 30-40 fold increased chance of having sleep apnea and general fatigue than women of the same weight who dont have PCOS.
Lets dive a bit deeper into PCOS fatigue exhaustion and offer some ways to help combat PCOS and fatigue.
You May Like: Can Fatigue Cause Shortness Of Breath
Insulin Resistance Can Cause Pcos Fatigue
Insulin resistance is the most common root cause of PCOS, with about 70% of women suffering from this.
Our bodies main source of energy is glucose and we get this from the food we eat. The sugar we get from food enters our bloodstream after digestion. Now insulin, a hormone produced by the pancreas, shuttles the sugar out of the bloodstream and to the cells to use as fuel. But when someone is insulin resistant, the cells don’t respond to the signal insulin is giving. So, as a result, the cells do not absorb the sugar in the blood and instead it builds-up in the bloodstream.
Because the cells are not getting the sugar they need for fuel they get tired and do not function properly. As a result, this leads to PCOS fatigue.
Breakfast Like A King
Refraining from eating until lunch may feel like an effective way to cut calories, but it could be detrimental to the regulation of your blood sugar levels. A new study conducted at Tel Aviv University demonstrated that type-2 diabetics could suppress potentially fatal spikes in their glucose levels by eating a calorie-dense breakfastii. Much like type-2 diabetes, PCOS can make you vulnerable to insulin resistance, thus eating breakfast within 90 minutes of waking will kickstart your morning and stabilise your energy levels.
Don’t Miss: Chronic Fatigue And Sore Throat
Supplement That Can Help
Mighty magnesium
Our very existence relies on the biological marvels that happen in the body, and magnesium is required for more than 300 of these vital chemical reactions. Its involved in everything from energy production to nerve function, to muscle relaxation. So, if your levels are lagging, then its likely your overall well being is too! Taking a magnesium supplement can support the reduction in tiredness and helps regulate energy levels throughout the day.
Youre Not Getting Enough Sleep
Youre Not Getting Enough Sleep
Lying in bed for 8 hours every night doesnt ensure a good nights sleep. If youre spending a lot of those hours tossing and turning in bed or worrying about next days to-do list, your fatigue could be caused by lack of sleep.
Your sleep affects your blood sugar levels. Lack of sleep can lead to insulin resistance, increased fatigue as well as weight gain. If you arent getting 7-8 hours of shut-eye, or have trouble falling asleep at night and waking up in the morning, you need to prioritize sleep.
What Can You Do About It?
One of lifes great certainties, youre not the only one who takes a good nights sleep for granted. Sleep is not a luxury. Your body needs it to repair, recover and regenerate. So its crucial that you prioritize sleep over all else for a minimum of 7 to 9 hours a day. Here are some things we recommend:
Also Check: Sky Solutions Oasis Anti Fatigue Mat
