Clinic-based studies indicate that sleep disturbances and disorders including obstructive sleep apnea and excessive daytime sleepiness occur more frequently among women with PCOS compared to comparison groups without the syndrome.
Sleep hygiene
One often overlooked feature of PCOS is its association with sleep disturbances. Recent studies have revealed a high prevalence of sleep disorders in women living with PCOS, suggesting that it is an amendable factor. Hence, it is recommended to sleep for 6 to 9 hours a day.
Physical causes. There are various physical causes of fatigue associated with PCOS. These include obesity, hormonal imbalance, and heavy periods.
While insulin resistance could be the root cause of your insomnia, the lack of sleep it causes for people can lead to further hormone disruption. For example, chronic sleep deprivation can lead to high levels of cortisol, which over time has been linked to increased inflammation and more severe PCOS symptoms.
With the resistance and overproduction of insulin common with PCOS, blood sugar levels can fluctuate, with the body not getting enough sugar and then reacting by flooding the system with insulin just to get a small amount. This has tangible, visible effects: feeling shaky, mood swings and fatigue.
Will SSA Approve My Claim If I Have PCOS? As mentioned, PCOS syndrome alone is not a qualifying condition for disability claims.
“It's not OK to binge the whole day on only sugars. Sugar can be a part of the cheat day meal plan but can't be the sole choice of food. Especially for people with health conditions like diabetes, high cholesterol, blood pressure and PCOS as even small indulgences can have larger effects on health.
You are born with PCOS, but symptoms often start during puberty although for some people this can be later, up to their early twenties. There are lots of different symptoms that can be caused by PCOS.
For instance, brain fog is common among PCOS patients because of a number of conditions associated with the syndrome. These may include sleep apnea, mood disorders, abnormal hormone levels, and blood sugar spikes and dips due to insulin resistance.
Polycystic ovary syndrome (PCOS), a hormone imbalance that causes infertility, obesity, and excessive facial hair in women, can also lead to severe mental health issues including anxiety, depression, and eating disorders.
Depression and Anxiety
It is widely believed that the hormonal imbalance caused by this condition affects the production of hormones and neurotransmitters affecting mood. Moreover, weight gain, excessive hair growth, and acne can be inevitable if you have PCOS which also fuels stress and anxiety.
It's recommended that women with PCOS eat regularly (every three to four hours) to help stabilise their insulin levels. Aim to eat often but reduce portion sizes. For lunch and dinner, aim for half of the food you eat to be vegetables and salad. The meal and snack suggestions below might help.
Even a 5% weight loss can improve many symptoms of PCOS. A recent NICHD-funded study found that a diet low in dairy and carbohydrates helped women with PCOS lose weight, reduce excess testosterone, and improve insulin sensitivity. Talk to your health care provider about designing a plan that's best for you.
Coenzyme Q10 or CoQ10, plays a role in energy production in muscle cells. Emerging research is showing that CoQ10, may offer numerous benefits to people with PCOS.
Refined carbohydrates, like white bread, white rice, pastries, candy, etc., can create insulin resistance, one of the main problems of PCOS. Choosing whole grains, increasing lean protein, and eating more vegetables can help to decrease symptoms and stabilize hormone levels.
Intermittent fasting has become an increasingly popular method for managing PCOS symptoms in recent years. Studies are ongoing, but there is plenty of evidence to suggest that it can be helpful for some women with PCOS.
Be Careful When Fasting for Over 16 Hours
Limiting eating to 10-12 hours a day is likely to provide benefits. This is a good level of fasting for many women with PCOS. That said, longer fasts may be better. This will depend on your individual circumstances.
PCOS appears to be an ancient disorder, which persisted in human evolution despite reduced fecundity because of benefits to affected women such as greater sturdiness and improved energy utilization, a rearing advantage for their children and kin, and a reduction in the risk of perinatal mortality.
Foods to Avoid with PCOS
Fried foods (French fries, potato chips, corn chips and fried chicken or fish) Saturated fats such as butter or margarine. Red meat, including hamburgers, roast beef and steaks, processed luncheon meat and hot dogs. Processed snacks: cakes, cookies, candy and pies.
Foods to Avoid if You Have PCOS
Processed meats (ex. sausages, hamburgers, and hot dogs) Refined Carbohydrates (ex. white bread, pasta, and pastries)