PCOS Fatigue: Causes, And, Treatment Tips
Tips for Fighting Fatigue for Women with
Approximately 1 in 10 women are diagnosed with PCOS. There are some symptoms that you may not be aware of. PCOS is most often associated with fertility problems but with the right treatment, it does not have to be a barrier to conception. Due to the hormonal imbalances caused by PCOS, there are other implications of having the disease, one the biggest of them being PCOS fatigue.
What is PCOS?
PCOS is a mixture of signs and symptoms and each woman suffering from this conditions will look and feel differently from the next. There is no typical PCOS and so making a PCOS diagnosis can be hard.
Defined by specialists you can consider PCOS a syndrome that is characterized by a minimum of two of the following signs:
Disturbances in the menstrual cycle. These can be irregular periods or completely absent periods. This is often due to unreliable or even the absence of ovulation
Increased testosterone levels, characterized by unwanted hair growth, overactive sebaceous glands, and acne as well as male pattern hair loss
Small cysts outside the ovary seen on an ultrasound scan.
In addition to fertility issues, there are physical symptoms that will need constant management. Additionally, if PCOS is not diagnosed and treated early, it can cause complications later on in life. These can include a higher risk of heart attack, type 2 diabetes, and weight gain.
We often find PCOS running in families but will affect the women differently causing women to not only have different symptoms but some may have more acute symptoms than others.
PCOS and Fatigue
People experience fatigue for a variety of reasons and often our lives are so hectic it is easy to just chalk fatigue up to a regular day-to-day tiredness. But if you find yourself being totally exhausted regularly and it is affecting every part of your daily life, this is the fatigue we are referring to.
Hormonal imbalances linked to PCOS can cause people to feel lethargic and sluggish. This is often linked to insulin resistance which is a condition that is widely found in women suffering from PCOS.
Women with PCOS often have heavier menstrual bleeding, the technical name for this is menorrhagia. The culprit are low levels of progesterone that is associated with PCOS. This severe bleeding lasts for seven days or more and can increase the risk of iron deficiency anemia. The symptomps of this include fatigue, weakness, and pale skin.
The good news is you can fight fatigue with a couple of lifestyle changes and some supplements.
How You Can Fight Day to Day PCOS
Consume A Balanced Diet
Cover half of your plate with vegetables that are low in starch. These include carrots, cauliflower, leafy greens etc.
Cover a 1/4 of your plate with complex carbs such as quinoa, root vegetables, and beans.
Cover the last 1/4 of your plate with proteins such as eggs, fish, poultry, grass-fed beef or plant-based proteins
Don’t stress out about being exact with the quantities, use the above as a general guideline.
Keep your eating intervals regular, you can aim for every four hours with no snacks in between
Always start your day with a good breakfast. Be sure to include a good amount of calories so you can balance your blood sugar levels after your all-night fast. Add some exercise either 90 minutes before or after breakfast as well.
Consume foods that are rich in iron, pairing them with foods rich in Vitamin C. This will help to improve the body’s absorption of iron
Stay Hydrated
Drinking water throughout the day is a great way to stay energized. Maintain a steady level of hydration by drinking water throughout the day - at least eight glasses.
Increase Your Exercises
Be sure to engage in physical activity for at least 30 minutes three to five times per week. To maintain this you should find something you like doing. This may take a bit of experimenting to figure out
Improve Your Sleep Habits
With just a few small changes to your sleeping routine, you can reap great benefits. Here are some tips to help improve your sleep
Set a time for going to bed each night and a time for waking up each morning.
Avoid all screens for at least 2 hours before bed
Avoid any heavy meals before bedtime and ingest no caffeine after midday
Create a window routine for bedtime and include relaxing activities such as reading a book or taking a bath
Invest in better bedding, and change those pillows and that mattress but if you can’t afford to do that right away, you can start with your sheets.
Get blinds or black-out curtains for the lighter months.
Reduce Your Caffeine Intake
You may think you can’t go without caffeine because you are always fatigued but you may be surprised to find out how easily you can give up caffeine if you find an alternative. If you can’t cut the caffeine out entirely, then you may want to reduce your intake to one cup of coffee each day.
Take Your Supplements
Supplementation in women encountering PCOS fatigue can provide a reversal of said fatigue. Daily supplementation with Inofolic Alpha can help to effectively manage PCOS symptoms. If you are suffering from chronic fatigue, speak to yoru doctor about Vitamin D supplementation as well as iron tablets to keep anemia away.
Fatigued? How PCOS Affects Your Sleep
Sleep is an essential activity, if we are not getting enough sleep, our neurological functions suffer. Without adequate amounts of sleep, you can experience brain fog, poor memory, and moodiness to name a few. Women with PCOS tend to have a 30 to 40-fold chance fo having general fatigue and sleep apnea than women of the same weight that are not suffering from PCOS.
Let’s look deeper into fatigue caused by PCOS.
Treating PCOS and Fatigue
Scientists and physicians have been working on how to treat PCOS fatigue for years. Lucky for those fighting this, fatigue treatments are available and are effective. Women now can benefit from treatments for fatigue that also fight other PCOS symptoms.
If you are taking a scientifically-backed PCOS treatment, you should be getting relief from extreme fatigue. Exhaustion by PCOS is caused by adrenal fatigue, insulin resistance, sleep apnea and thyroid issues to name a few.
One PCOS supplement to take daily that helps with fatigue is Inositol. This drug is scientifically proven to help alleviate PCOS sysmptoms in women. Benefits of taking Inositol also include:
Reduced levels of testosterone
Improved frequency of ovulation
Decreased anxiety
Reduced insulin resistance
Decreased risk of cardiovascular disease
Increase embryo and egg quality
Regularized menstrual cycles
Reduced body fat
Reduced blood sugar
Reduced blood pressure
Reduced HbA1c
One of the bess all-natural supplements for PCOS fatigue is Elan Healthcares Inofolic. It is known for its ability to tackle PCOS’ worst symptoms to provide great improvement to women so they can start living their best lives. You will find this treatment option available in 2-gram sachets as well as in bulk form.
It is important to note that not all inositol supplements can offer the same benefits. Our recommendations are supplements that follow a 40:1 ratio of Myo-inositol and D'Chiro inositol. Thereinositol There are a numbernumer of studies to prove that this ratio is one of the most effective to beat the fatigue brought on by PCOS as well as to combat other PCOS symptoms.
Women looking to get pregnant with PCOS will find the most useful supplement with a 40:1 ratio. This ratio has been found by a recent study to be very vital for conception.
Understanding PCOS Fatigue
There are so many women living with PCOS, some silently and others suffering from a range of obvious symptoms. PCOS affects the body both internally and externally. The one symptom that has a huge impact on daily life is the lack of energy caused by PCOS fatigue. The fatigue can be so bad it totally demoralize and debilitates you.
Here we will explain how PCOS and fatigue go together and will also look at how the different symptoms impact your energy levels. These small cysts have a big impact on the body. If you are currently frustrated by your PCOS symptoms keep on reading to find out why all this happens and how you can combat it.
PCOS Overview
PCOS stands for Polycystic Ovary Syndrome. The condition alters follicles on the outside of the ovaries. Every woman has these follicles but they are typically harmless. Those with PCOS have undeveloped follicles which trap eggs when they are released. This prevents ovulation and causes irregular periods which is one of the most common symptoms of PCOS. It also causes the increase of male hormones which lead to greasier skin, acne, and the growth of facial and body hair.
The male hormonalimbalance is one of the biggest issues with PCOS and the biggest way it impacts the body. It is all due to higher levels of insulin which is the hormone that controls how our bodies store and use extra sugar. PCOS causes insulin resistance in the body which often results in weight gain, a common symptom for individuals suffering from PCOS.
For the majority of cases, the treatment method that is recommended is usually weight loss and a healthy lifestyle. Surgical options to target the follicles are limited to the most severe cases. So the large population of PCOS sufferers really have to simply manage it on a day-to-day basis
Fatigue and Tiredness
The link between fatigue and PCOS is a very complex and multi-faceted one. The impact of PCOS is felt all over the body and the reason for fatigue can be different from one woman to another. The first link is the Thyroid and it is still not completely understood by the medical field.
The Thyroid and PCOS
Your thyroid gland is found at the neck. This gland is very important as it dictates a number of body processes including mental functions, heart rate, metabolism, and digestion. All these processes are controlled by hormones and this is where malfunctioning thyroid glands overlap malfunctioning ovaries.
When our thyroid glands are not functioning properly the hormones are created in the wrong amounts, either too little or too much. When the thyroid is not producing enough hormones, this is known as hypothyroidism. The symptoms of this include irregular and heavy periods, weight gain, and tiredness.
Right away you can see that many of these symptoms overlap with PCOS symptoms. One 2015 study found that 27% of women suffering from PCOS had thyroid-damaging antibodies in their systems. So it can be said that PCOS is responsible for fatigue due to its attack on the thyroid. The study concluded by erring on the side of caution and suggests more research is needed to prove a solid link.
Hypothyroidism has been shown to cause PCOS-like damage to the ovaries. It is also known for causing an increase of testosterone in blood levels . Doctors find this connection running so deep that they completely rule out thyroid issues before moving to a PCOS diagnosis.
The thyroid needs iodine to function at its best. This helps with the production of the right balance of hormones. If you think your thyroid isn’t working correctly try to add some iodine to your diet. You can find it in animal products such as chicken, fish, and dairy, and you can of course find it in supplements. Always let your doctor know your concerns before startingstaring any supplements.
Blood Sugar Levels
nsulin is critical for the management of glucose. If too much is stored in body cells, this is stored as fat and in the liver, it is stored as glycogen. Anything in the liver that doesn’t get used by the body will leave in the urine. When cells are receiving the right amount of glucose they will be able to function properly.
When there is an overproduction of insulin along with insulin resistance, as is common with PCOS, blood sugar levels tend to fluctuate. The body may think it is not getting enough sugar causing a flood of insulin. This can cause visible effects such as shaking, fatigue, and mood swings. These tend to occur after eating and so may be attributed to a typical afternoon slump but it is so much more than that.
Insulin resistance is harder to curb and can cause long-term damage. You can make a big difference by changing to a healthy diet and lifestyle. Losing weight can also help and can be a positive side effect of a healthy lifestyle and diet. Talk to your doctor to find a solution that works for you and your situation.
Adrenal Fatigue
This explanation of PCOS fatigue is an interesting one. It involves both body processes and one’s lifestyle. This type of fatigue occurs when the body fails to cope with high stress levels.
You can find your adrenal glands just above the Kidneys, they play a role in releasing cortisol and adrenaline. These are the hormones that control our stress response - fight or flight hormones - as they help us to react when in life-threatening conditions. In our modern environment, the adrenal glands are triggered by things other than danger. Money issues, relationship issues, and work difficulties often trigger our adrenal glands to produce stress hormones.
When a collection of stress hormones are released, we call these adrenal androgen hormones. Some of these are converted by the body into testosterone which then disrupts the body’s hormonal balance leading to PCOS follicles forming on the ovaries. This condition has its own name - Adrenal PCOS. It is also known to cause similar lumps on the adrenal glands which will constantly release hormones causing the glands to shrink.
All of this can cause a build-up of fatigue. When your brain and muscles are always in a state of “ready to fight” your fatigue can easily build. This type of fatigue is more than losing sleep and requires self-care for slowing down and getting adequate sleep each night.
You can also also reduce your levels of stress hormones by engaging in yoga, meditation, reducing your caffeine intake, and reducing high-intensity exercises that may create cortisol. There is so much advice online about how to destress and all of it can be helpful for those suffering from PCOS or Adrenal PCOS.
Sleeping Issues
Stress is not the only culprit that can prevent a good night’s sleep. Not getting 8 hours each night can be a huge problem but sufferers of PCOS tend to experience sleep apnea. Sleep apnea is when your breathing is interrupted while you are sleeping. This causes a blocked airway and shallower breaths. This is often preceded by gasping or loud snoring and is common in people who are overweight.
Individuals suffering from sleep apnea may wake up with night sweats and headaches, and tend to feel depressed throughout the day. Sometimes these interruptions don’t cause a person to wake up fully and so the next morning they wake up tired and have no idea why.
The biggest thing you can do to help your sleep apnea is not the easiest. Losing weight can help you with your sleep apnea the most but it’s not something that can be done overnight. You should also stop smoking if you currently do and reduce your alcohol intake as alcohol can loosen the muscles in the throat.
It can be very hard when you are doing everything you should be doing and still feeling the fatigue. the answer isn’t always straightforward but having all the information can be a good thing.
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.
Mental stress is another cause of PCOS-related fatigue and this will have an overall effect on health. PCOS also causes sleep problems that can further exacerbate PCOS fatigue. Abnormal thyroid function is also a common cause of fatigue. When the body does not produce adequate amounts of thyroid hormones this can leave one feeling drained and this imbalance can even trigger adrenal fatigue.
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.
While many women are diagnosed with and know they have PCOS, many of them do not know what this actually means. They are not aware of the precautions or measures they will need to cope with the condition. As such, when they experience fatigue, most patients do not seek medical care.
It is not until a woman starts having irregular periods that most of them seek medical assistance. Fatigue is easy to chalk up to a long day or long week. There are varying degrees to which a person may experience fatigue. If a woman observes fatigue along with other PCOS symptoms they may be able to get the right treatment fast. Otherwise, it can take quite a bit of time.
Women and Fatigue
Women suffering from PCOS have one thing in common - exhaustion. Most of the women feel they are so exhausted they can’t even do the bare minimum. They experience constant feelings of drowsiness, especially during their heavy bleeding periods.
Symptoms of fatigue are not independent of one another and one symptom can lead to another. For example, your sleep may be impacted causing you to be exhausted which can negatively affect your professional or personal routines. One research paper highlights the relationship between fatigue and depression. It is also noted that the more fatigued an individual is, the less able they are to cope with stress.
In developing countries, there is a connection between fatigue and nutritional deficiencies, and anemia in women. One 2019 survey conducted on Indian women showed that women spent 8x more time carrying out caregiving and domestic work than their male counterparts. Patriarchal conditioning and traditional beliefs give more importance to men than women. The woman always has a dependency on the power of a male family member to make decisions about her own health.
It is this gender-based distribution that puts more of a burden on women, who must play multiple roles as wife, parent, homemaker, and caregiver and thus have an increased workload. This can lead to anxiety, hypertension, and poor appetite. If a woman is also working, then the workload increases as they now have to go to work but still has the responsibility of taking care of the house.
Women having to do heavy physical work while not having access to food end up with a low body mass index and can also suffer from fatigue.
The fatigue we speak of here is considered as feeling tired and weak for a period of over 6 months. Fatigue is a serious health problem in conditions like PCOS but it is not often given a lot of importance. A woman suffering from fatigue will lack motivation and may not take her work seriously. She may want to work but may be mentally and physically exhausted and this is hampering her performance while people on the outside may consider her lazy.
PCOS and fatigue have a very close connection. Fatigue continues to remain underexplored, in many cases due to lack of awareness. In many societal settings, women are required to work and not complain, and as such, they internalize their feelings and never consider their fatigue to be a medical problem.
Stopping Ovarian Fatigue
If your health provider rules out any other potential problems you can try the following to boost your energy levels.
Engage in daily exercise
Create a good sleep routine
Eat a well-balanced diet
Reduce your consumption of Nicotine, Alcohol, and Caffeine
Stay hydrated
Try to explore some relaxation techniques
8 Ways to Calm PCOS Symptoms
Choose strength workouts that are low impact
Eat a balance diet
Get enough sleep
Limit your intake of alcohol
Take care of your gut
Add supplements and natural herbs to yoru daily consumption
Manage stress
Have orgasms
How to Fix PCOS Hormonal Imbalance
To help reduce the effects of PCOS fatigue you can try the following tips.
Maintain a healthy weight - whether you need to lose weight or maintain your current weight.
Limit your intake of carbohydrates as a high carbohydrate diet can increase your insulin levels.
Stay active to reduce your blood sugar levels.
PCOS may be different for everyone but you can combat it by learning all you can about the condition and finding out what works for you.