Living with PCOS can be a rollercoaster ride, with mood swings, hormonal imbalances, and physical changes adding to the daily challenges. But did you know that your mental health can also be significantly affected by this condition?

From depression and anxiety to stress and emotional turmoil, PCOS can take a toll on your mental wellbeing. But don't despair! There are ways to manage these symptoms and improve your quality of life.

In this blog, we'll explore five effective strategies to take care of your mental health when you have PCOS. We'll delve into the link between PCOS and mental health, discuss lifestyle changes that can improve your mood, and explore medical treatments that can help. We'll also provide tips on coping with mood swings and the importance of a strong support network.

So, whether you're struggling with insulin resistance, trying to maintain a healthy weight, or dealing with unwanted hair growth, this blog is for you. Let's embark on this journey together to better manage anxiety and depression associated with PCOS. Stay tuned!

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Understanding the Link Between PCOS and Mental Health

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects numerous aspects of a woman's health, including her mental wellbeing. The link between PCOS and mental health is a topic of growing interest and concern. This section aims to delve deeper into understanding this connection, exploring how PCOS impacts mental health and the role of hormonal differences in this relationship.

The intricate interplay between PCOS and mental health is multifaceted, involving factors such as quality of life, blood sugar levels, insulin resistance, mood swings, and hormonal imbalances. Understanding this link is crucial in providing comprehensive care for individuals with PCOS, addressing not only the physical symptoms but also the psychological implications of the condition.

How PCOS Impacts Mental Health

Polycystic Ovarian Syndrome, commonly known as PCOS, is a multifaceted condition that potentially influences various aspects of a woman’s health, including her mental well-being. 

In recent years, there has been a lot more research done into the relationship between PCOS and mental health issues. Cardiff University recently conducted a study^1 of 17,000 women which found that there is an increased chance of PCOS sufferers experiencing heightened risks of depression, anxiety and bipolar disorder. Equally, various other studies^2 have found similar results with an average of 27% to 50% of women with PCOS experiencing symptoms in comparison to just 19% of women without PCOS.

The underlying reasons that constitute this connection are complex and multifactorial. Many analysts believe this bond is a result of the significant stress and pressure experienced by women in managing the various debilitating symptoms of PCOS. Dealing with issues, such as erratic mood swings, can be excessively exhausting and demoralising.

Indeed, many women diagnosed with PCOS also exhibit insulin resistance, leading to elevated blood sugar levels, a condition often linked to depression. Notably, PCOS is also associated with a higher degree of inflammation, subsequently prompting elevated cortisol levels and boosting stress levels in the body.

The repercussions aren't merely physiological. A considerable number of individuals living with PCOS tend to exhibit low moods and an increased anxiety level over their physical appearance due to weight gain, hair loss or gain, acne, and possible infertility. This, in turn, escalates the probability of developing further mental health issues.

Hormonal Differences in PCOS and Their Effect on Mental Health

The link between polycystic ovary syndrome (PCOS) and mental health is a complex one, largely influenced by hormonal imbalances common in the disorder. Notably, androgens, a group of hormones inclusive of testosterone, are typically elevated in individuals diagnosed with PCOS. Chronic hyperandrogenism, or the prolonged elevation of androgen levels, can hinder ovulation and foster a myriad of PCOS symptoms like acne and hirsutism.

However, when considering mental health, the impact of these elevated androgen levels is not as straightforward. While one might expect an impact on depression and anxiety levels, research currently indicates otherwise. Only a solitary study^3 has explored this angle, and the findings were clear - testosterone levels showed no effect on symptoms of depression and anxiety.

That being said, another type of androgen hormone, DHEAS, may hold a different story. Some evidence^4 suggests that high DHEAS levels might bear an associative risk for depression and anxiety in people with PCOS, although this too comes with a caveat - the evidence stems from a single study, and more research is certainly warranted to solidify our understanding.

The interplay of hormones and mood swings in PCOS is another intricate factor to consider. Hormonal imbalances can give rise to mood swings, adding an emotional burden to the physical health issues associated with PCOS. This reiterates the vital role mental health plays in the overall wellbeing of those diagnosed with PCOS. Know that help is available, and there are ways to manage your mental health with PCOS. Understanding your hormonal imbalances and their potential mental impacts forms an essential part of this process.

Lifestyle Changes to Improve Mental Health with PCOS

Navigating through life with Polycystic Ovary Syndrome (PCOS) can be challenging, especially when it comes to mental health. However, certain lifestyle changes can significantly improve your mental well-being and help manage PCOS symptoms.

In this section, we will explore how adopting a nutrient-rich diet, increasing physical activity, and managing stress effectively can contribute to a healthier mind and body. These changes, while requiring commitment, can lead to a better quality of life and a stronger ability to cope with this health condition.

1. Adopting a Nutrient-Rich Diet

Incorporating a Balanced Diet: By striving to maintain a diet rich in essential nutrients, you can enhance your mood while dealing with Polycystic Ovary Syndrome (PCOS). A balanced diet can contribute to mental well-being and help manage the symptoms of PCOS.

Including Proteins and Vegetables: Initiate your healthy diet journey by including more protein and plenty of vegetables. These components have proven to exhibit protective effects against feelings of anxiety and depression in individuals suffering from PCOS.

Reducing Sugary Beverages: To optimise your mental health, it's beneficial to reduce the intake of sugary beverages, as they often increase the risk of mood instability, particularly in those affected by PCOS.

Opting for High-Protein, Low-Carb Meals: Studies have consistently suggested that adopting a high-protein, low-carb meal approach aids in reducing feelings of depression amongst women with PCOS, reinforcing a more stable mental state.

Enabling these amendments in your daily meal plan might seem daunting initially, but gradual and steady changes can yield significant improvements in managing PCOS related mental health issues whilst fortifying your overall well-being.

2. Increasing Physical Activity

Start Low, Aim High: If you're completely new to regular physical activity, start by taking small steps. A walk around the block or dancing to your favourite songs in the kitchen can set the foundation.

Endurance Exercises: A steady-state cardio routine, such as cycling, jogging, or fast-paced walking, can do wonders for your mood and overall well-being. Consistency is key here, as these are intended to improve your stamina over time.

Strength and Flexibility: Incorporate exercises for strength and flexibility. These not only enhance muscle strength but also improve balance and help reduce joint pain.

Make it Routine: The aim here isn't spending hours in a gym. What matters is incorporating physical activity into your daily life effectively. The key is to choose activities you love, making it easier to turn them into a part of your lifestyle.

Regular physical activity can help improve mental health, regulate the menstrual cycle, achieve a healthy weight, and even alleviate related health conditions associated with PCOS. It also triggers the release of endorphins, the feel-good hormones, which significantly improve mood and reduce stress. More importantly, remember to stay patient and positive throughout your wellness journey. After all, every small change brings you one step closer to a healthier life. For more information on the best exercises for PCOS read our blog here.

3. Managing Stress Effectively

Managing Stress Effectively

An integral part of improving mental health when dealing with PCOS is managing stress successfully. Here's how you can navigate this:

Practice Mindfulness - Incorporate mindfulness exercises in your daily life. This could involve simple activities such as paying close attention to your surroundings or performing deep breathing exercises. Mindfulness can improve mood and help in taming chaotic thoughts.

Indulge in Physical Activity - Regular physical activity, besides helping you maintain a healthy weight, can drastically boost your mood and reduce stress levels. This could be a walk around the park, a yoga session, or even dancing to your favourite tunes.

Journaling - Writing down your thoughts and reflecting on them can be therapeutic. Keeping a journal not only provides a private outlet for your sentiments but also helps in identifying patterns that could be sources of stress.

Seek Support - Building a strong support network is crucial. Comfort can be derived from sharing experiences and feelings, creating a sense of solidarity that can reduce the feelings of isolation often felt by individuals with PCOS.

Stress management is key to not only improving your mental wellbeing but also promoting menstrual cycle regularity and reducing the inflammation in the body related to health conditions such as PCOS. Remember, the goal is to incorporate these practices into your routine consciously and thoughtfully, which will eventually sync with your cycle, strengthening your ability to cope with related health conditions.

4. Prioritising sleep

Your body does its best recovery work – both physical and mental – whilst you’re asleep, so it makes sense that poor quality or disrupted sleep can negatively impact your mental health. It can meddle with your mind, causing difficulties with thinking clearly, plus increased feelings of anger, depression, and anxiety.

Good sleep hygiene – going to bed at the same time every day, powering down devices at least an hour before bed, and participating in activities, like meditation and journalling, that help to encourage feelings of calm – can really help to improve the quality of your kip. Though, speak to your GP if you’re having difficulty falling and staying asleep frequently.

5. Be kind to yourself

Sometimes easier said than done – we tend to be our own harshest critics – but try to show yourself some compassion, and ease up on the judgemental self talk.

Recognise that some days will feel less productive and less positive than others, and that’s OK. Give yourself some recognition for how far you’ve come.

Medical Treatments and Supplements to Improve Mental Health

Navigating the complex world of PCOS can be daunting, especially when it comes to managing mental health. The good news is, there are medical treatments and supplements available that can help improve mental health and reduce the risk of depression and anxiety. These treatments can be a lifeline for those struggling with the emotional toll of PCOS.

From antianxiety medication to supplements that can improve symptoms of depression, there are a variety of options to explore. It's important to remember that everyone's experience with PCOS is unique, and what works for one person may not work for another. Therefore, it's crucial to seek regular medical guidance from your doctor to find the most effective treatment for you.

Understanding the Role of Medications and Supplements

Struggling with PCOS often brings a storm of emotions, possibly triggering depression and anxiety. Fortunately, certain medical treatments and supplements can help manage these mental health challenges. Studies suggest sertraline, a selective serotonin reuptake inhibitor, may help reduce depression severity in individuals with PCOS.

Metformin, usually prescribed to deal with insulin resistance, might also prove beneficial. Evidence^5 points towards metformin improving symptoms of depression and potentially assisting with anxiety management. Maintaining stable blood insulin levels could indirectly influence your mental stability.

Nutritional supplements can also aid in supporting mental health in PCOS. Combined supplementation of Vitamin D & Omega-3 fatty acids can help alleviate depression and anxiety symptoms. Similarly, Coenzyme Q10 has been indicated to improve self-reported anxiety and depression symptoms.

These options emphasise the importance of consulting medical professionals regularly. They can guide you towards suitable treatments and help maintain your quality of life. Don't hesitate to talk to your doctor about these treatments if you're experiencing anxiety or depression alongside your PCOS.

Seeking Regular Medical Guidance

When grappling with PCOS, scheduling regular medical consultations is of paramount importance for managing symptoms, particularly those linked to mental wellbeing. It's essential to understand that emotional turmoil may be a direct result of your health condition, and not a separate entity. Regular interaction with healthcare professionals can help you navigate this complex terrain making it less overwhelming.

A multidisciplinary team, including endocrinologists, psychiatrists, and nutritionists, can provide holistic advice tailored to your needs. Improving symptoms of depression, or managing anxiety and depression, often involves a combination of medication, lifestyle changes, and counselling.

Moreover, your doctor can advise you if antianxiety medication or other interventions could be beneficial. They might also recommend measures to manage related health conditions such as insulin resistance or high blood sugar, which could indirectly improve mental health.

Always remember, mental wellbeing is a significant component of quality of life. With PCOS, don't sideline it. Instead, integrate it into your overall health discourse and treat it with parallel importance. Regular medical guidance can significantly improve your journey with PCOS, making sure you are less likely to experience anxiety or an increased risk for depression.

Coping with Mood Swings During PCOS

Navigating through the stormy seas of mood swings can be a daunting task, especially when you're dealing with Polycystic Ovary Syndrome (PCOS). The hormonal imbalances associated with PCOS often lead to emotional turbulence, making it crucial to understand and manage these mood swings effectively.

In this section, we'll delve into the intricacies of mood swings during PCOS and explore effective strategies to cope with them. From lifestyle changes to cognitive behavioural therapy, we'll guide you through various approaches that may help people with PCOS improve their mood and reduce the risk of depression and anxiety.

Understanding Mood Swings as a Symptom of PCOS

Understanding incident mood swings with PCOS is an important step in managing your wellbeing. It is evident from various studies that emotional disorders like depression and anxiety are commonplace among women with PCOS. These are often triggered by irregular hormonal imbalances, predominantly due to the increased level of specific hormones such as androgens.

The complexities around mood changes aren't entirely hormonal. A significant contributing factor is the stress and psychological toll of coping with the physical manifestations of PCOS such as sudden hair growth or loss, acne and potential infertility. This profound stress, coupled with additional health factors like insulin resistance and elevated inflammation — both linked with PCOS — can add to the rise in anxiety symptoms and increased risk of depression.

Also, it's noteworthy to highlight the intertwined relation between obesity (common in PCOS) and depression. The presence of these two conditions can augment the risk of experiencing anxiety and influence depression severity.

Effective Ways to Cope with Mood Swings

Here are few tried and tested strategies to manage mood swings, commonly experienced in individuals with PCOS.

Firstly, leading an active lifestyle can help manage mood swings. Exercise has been shown to lessen anxiety and depression symptoms in people with PCOS. Engage in regular physical activities, be it jogging, swimming, or yoga, chooses what suits you the best.

Secondly, switching up your diet may also provide some relief. It is suggested that consuming more vegetables and legumes and cutting down on sugary beverages can help reduce the risk of anxiety and depression. A high-protein, low-carb diet might also influence a positive mood.

Additionally, cognitive behavioral therapy can be a beneficial tool in navigating mood swings. This type of therapy helps to identify and change patterns of thinking that lead to feelings of anxiety and depression.

It's all about finding what works best for you and incorporating a balanced approach. Just like PCOS symptoms vary from person to person, so will the solutions.

The Importance of a Support Network

Navigating through the challenges of Polycystic Ovary Syndrome (PCOS) can be a daunting task. However, the importance of a support network in this journey cannot be overstated. A strong support network can significantly improve your mental health and overall quality of life, especially when dealing with a health condition like PCOS.

A support network can provide a safe space for you to share your experiences, fears, and triumphs. It can help you manage anxiety and depression, which are often associated with PCOS. Moreover, it can provide practical advice on managing daily life with PCOS, from dealing with unwanted hair growth to syncing with your menstrual cycle.

Building a Support Network

The first step towards taking care of your mental health when dealing with PCOS is building a robust support network. As daunting as it might sound initially, especially if you're someone who naturally tends to introversion, it's an undeniable truth: we thrive as social beings, designed to seek comfort and reassurance in the company of others.

Having a strong support network does not necessitate a horde of friends or a bursting social calendar. It merely signifies having a few close individuals who understand you, know your struggles, and offer the emotional cushioning you need to navigate through your daily life, particularly in times when symptoms like excessive hair growth or irregular menstrual cycles associated with PCOS surface.

By regularly interacting with others and maintaining these relationships, you take a proactive step towards bolstering your mental health and improving your overall quality of life. Remember, it's not the quantity but the quality of your relationships that matters.

The Role of a Support Network in Managing PCOS and Mental Health

A support network can play a crucial role in managing the interlacing challenges of PCOS and mental health. Be it family, trusted friends, or fellow sufferers from around the globe you connect with online - their collective understanding, empathy, and shared experiences can offer comfort and fresh perspectives.

These networks can help you manage anxiety and depression, two pressing issues often associated with this health condition. They can provide effective coping strategies, share uplifting personal victories and lend an ear during your darker days. The power of shared experiences and a collective sense of understanding can sometimes help in ways that no medication can.

Furthermore, discussions within these forums often revolve around managing the daily life impacts of PCOS - from dealing with excessive hair growth to navigating menstrual cycles. Knowledge from these lived experiences can help you better sync with your cycle and understand the intricate relationships between PCOS, related health conditions, and mental health.

To sum up, the benefits of a support network in handling the dual complexities of PCOS and mental health cannot be overstated. Connecting with others dealing with similar challenges can make the journey towards improved mental health and quality of life seem less daunting and more achievable.

Taking Control of Your Mental Health with PCOS

In conclusion, taking control of your mental health when living with PCOS is not only possible, but it's also essential. The journey may be challenging, but remember, you're not alone. There are numerous resources and support networks available to help you navigate through this.

Incorporating lifestyle changes such as regular physical activity, a balanced diet, and effective stress management can significantly improve your mood and overall quality of life.

Medical treatments and supplements, coupled with therapies like cognitive behavioural therapy, can also play a crucial role in managing depression and anxiety symptoms associated with PCOS.

Lastly, never underestimate the power of a strong support network. Reach out, share your experiences, and remember, it's okay to seek help. Your mental health matters, and taking steps to improve it is a testament to your strength and resilience.

Remember, every step you take towards improving your mental health is a step towards a healthier, happier you.

References:

1. Berni, Thomas, Morgan, Christopher, Berni, Ellen and Rees, Dafydd Aled 2018. Polycystic ovary syndrome is associated with adverse mental health and neuro developmental outcomes. Journal of Clinical Endocrinology and Metabolism 103 (6), pp.2116-2125.10.1530/endoabs.50.P353 

2. T Jannink, E M Bordewijk, J Aalberts, J Hendriks, V Lehmann, A Hoek, M Goddijn, M van Wely, ANDES study group , Anxiety, depression, and body image among infertile women with and without polycystic ovary syndrome, Human Reproduction, Volume 39, Issue 4, April 2024, Pages 784–791, https://doi.org/10.1093/humrep/deae016

3. Määttänen I, Gluschkoff K, Komulainen K, Airaksinen J, Savelieva K, García-Velázquez R, Jokela M. Testosterone and specific symptoms of depression: Evidence from NHANES 2011-2016. Compr Psychoneuroendocrinol. 2021 Mar 10;6:100044. doi: 10.1016/j.cpnec.2021.100044. PMID: 35757365; PMCID: PMC9216439.

4. Benjamin JJ, K M, Koshy T, K N M, R P. DHEA and polycystic ovarian syndrome: Meta-analysis of case-control studies. PLoS One. 2021 Dec 21;16(12):e0261552. doi: 10.1371/journal.pone.0261552. PMID: 34932604; PMCID: PMC8691613.

5. AlHussain F, AlRuthia Y, Al-Mandeel H, Bellahwal A, Alharbi F, Almogbel Y, Awwad O, Dala'een R, Alharbi FA. Metformin Improves the Depression Symptoms of Women with Polycystic Ovary Syndrome in a Lifestyle Modification Program. Patient Prefer Adherence. 2020 Apr 15;14:737-746. doi: 10.2147/PPA.S244273. PMID: 32346286; PMCID: PMC7167265.