Did you know that PCOS can have a significant impact on your mental health?
Learn more about this often-overlooked connection and how it may be affecting you.
What does a woman need to feel complete?
Surely the health of the woman’s reproductive system is part of the answer especially when it comes to conceiving babies.
Do you think your femininity is compromised by having PCOS?
Are you worried about what your life will be like from now on?
Believe it or not, women suffering from PCOS (polycystic ovary syndrome) are constantly burdened with questions that seem to have no answers.
This is why there is such a strong association between mental health and PCOS.
It takes a lot of courage to face the symptoms and prepare for a change of lifestyle.
Therefore I want to bring you some key answers about PCOS and mental health to enlighten you on this path.
But, before we go any further, hey!
Allow yourself to feel angry or sad!
Just be gentle with yourself and bear in mind that as for now without having the right knowledge you require to successfully handle this challenge it’s absolutely normal that your moods fluctuate all day long.
Also, keep in mind:
The foods you are choosing may be causing your emotions to go up and down.
What is PCOS?
And why does it affect so many women in London today?
Research shows that PCOS (polycystic ovary syndrome) is a disorder of the endocrine system due to an increase in androgens (male hormones).
The manifestations of PCOS are:
• irregular menstrual cycles,
• anovulation,
• ovarian cysts and
• infertility.
In addition, PCOS depression and anxiety are present in many cases.
Although there is a genetic tendency to develop this hormonal disorder, lifestyle is also a very important risk factor and therefore there are different types of PCOS.
How PCOS Affects your Mental Health
This major study on mental health PCOS published in 2020 directly links some psychiatric disorders such as bulimia and anorexia to dysregulation of the hypothalamic-pituitary-gonadal (HPG) axis. [1]
The imbalance of this axis directly affects the health of the ovaries in women.
This means that PCOS can begin in early adolescence due to the presence of previous eating and mental disorders.
What is striking in this study is that these are disorders that are directly related to nutrition.
This is tremendously important for the management of PCOS and mental health.
The Relationship Between PCOS And Mental Health
Women in London affected by PCOS often find themselves under stress that interferes with their daily lives.
It is not easy to accept a diagnosis, have to deal with the symptoms and be overly self-conscious about your body image due to the common manifestations of PCOS:
• Weight gain
• Excess facial hair
• Oily and acne-prone skin
• Hair loss
• There may be dark discolouration in some areas of the skin such as the neck and armpits.
I mean, it’s very positive to want to look good, that’s what self-esteem is all about.
But, dealing with all these symptoms only increases depression and anxiety.
Did you know that up to 40% of women diagnosed with polycystic ovary syndrome may have PCOS depression? [2]
Living with PCOS makes you constantly worry about things like:
• Very thin hair that blows out when you comb your hair,
• Avoiding going to events and parties because you have a terrible acne outbreak,
• Not having the energy or courage to meet with friends and believing that no one would understand you,
• Trying to eat healthy but seeing no progress,
• Feeling terrible about having to deal with thick, dark hair on your face.
Of course it’s not easy to have to deal with this,
On the one hand you want to lose weight to improve your overall health and fertility but,
The anxiety of dealing with the symptoms also increases the tendency to overeat.
According to The Healthy Eating for Reproductive Health study [3], women with PCOS often engage in negative eating behaviours that are used as coping strategies to combat the swirl of feelings.
When you have a diagnosis of PCOS and anxiety at the same time, keeping track of your diet becomes a tough battle.
The trick is to choose the best foods to improve your PCOS and mental health, check out these options:
Since Tryptophan deficiency is linked to depression, behavioural disorders and sleep problems, [4] try this:
• Eat foods rich in tryptophan, which is an amino acid that promotes serotonin synthesis:
– Banana
– Chickpeas
– Potatoes
– Wheat
– Rice
– Unsweetened cocoa
Did you know that vitamin B12 is used as part of the treatment of depression? [5]
• Prioritise the consumption of plant-based foods rich in vitamin B12 such as:
– Vitamin B12-fortified cereals
– Nori seaweed
– Eggs
– Tempeh
– Nutritional yeast
– Vitamin B12-fortified almond milk
– Non sweetened Vegan soy milk yoghurts
Also, do you know how sleep deprivation is related to PCOS?
Some recent studies link hormonal differences with an imbalance in circadian rhythm. [6]
The biological rhythm is marked by melatonin, so its deficiency, which is associated with hormonal imbalance, can cause the affective and cognitive symptoms of depression.
If you are wondering:
Should I take melatonin supplements to improve my PCOS and associated symptoms?
Firstly, it is highly recommended that you consult with a dedicated medical and nutritional team in London specialised in PCOS before taking any supplements.
A detailed approach is the key to your prompt recovery.
CLICK HERE FOR A FREE CONSULTATION NOW !How can you improve your sleep pattern today?
You can consume edible plants and medicinal herbs with high evidence of melatonin content: [7]
– Apple
– Barley
– Potato
– Rice
– Tomato
– Maize
– Almonds
– Sunflower seeds
– Turmeric
– White radish
– Linseed
– Walnuts
– Pistachios
Selecting the right foods to improve your nutrition is a sure way to help you get your period back, restore your ovulation and improve your mood.
But a laser sharp medically customised and supervised London based programme to manage PCOS and mental health will help you:
• Consuming the nutrients specific to your case
• Correctly diagnose your PCOS according to type and severity to establish a better plan of action
• Adjust an exercise routine to suit your fitness level, schedule and convenience
• Receive extremely detailed guidance on nutrition, supplementation and exercise to improve your hormones – your progress will be visible and fast
• Detailed guidance with fully customised recipes with ingredients that ensure a total health transformation
• 1-2-1 coaching
By boosting your serotonin, vitamin B12 and melatonin levels, you’ll be supporting your hormones and your brain and: You will feel happier!
Like Jessica’s testimonial, you’ll be able to identify the foods that are harming you and making your symptoms worse:
“I was provided with a compressive range of recipes and expert dietary advice to understand where I was going wrong.
However, rather than feel constrained, the large number of delicious recipes made me feel that I had plenty of yummy foods to eat.” – Said Jessica –
Who now enjoys extraordinary energy and a better spirit thanks to the transformation in her physical condition after a medically supervised customised workout programme that focused on the key areas for continuous and sustainable progress over time.
All the symptoms of PCOS and anxiety can be managed with a targeted nutritional approach to each manifestation you are experiencing,
As an example, a recent study found promising results as an alternative to metformin treatment for insulin resistance in women with PCOS. [8]
This study compares the efficacy of cinnamon and ginger as supplements to control blood sugar.
Also, facial hair improves dramatically by reducing androgens (testosterone), and this can be achieved with supplements and foods rich in Omega 3 including some nuts and seeds. [9]
All of these PCOS and mental health benefits can be achieved just by making the right nutritional adjustments for your specific case and PCOS type.
Can you imagine what you can achieve by adding a personalised exercise programme to your daily routine as well?
How Exercises Help for Mental Health
Let me tell you that when it comes to PCOS and mental health, exercise will be one of your best tool.
A workout with a scientifically supported elite personal trainer in London is able to:
• Increase insulin sensitivity, promoting blood sugar control, [10]
• Improve your hormonal profile by reducing body fat, as scientific evidence shows a link between high visceral fat and hormonal imbalance, [11]
• Reduce stress through the release of endorphins during training,
• Burns calories by allowing active utilisation of carbohydrate-rich foods, lowering blood glucose,
• Reduce and eliminate articular, joints pain,
• Improves sleep quality (there is nothing better for rest than a good workout during the day),
• Outdoor physical activity allows you to expose yourself to the sun to get your vitamin D dosage (if the weather in London is favourable for this),
• Helps you lose body weight to achieve that figure you want to reach,
• Boosts your energy levels and stamina, which enhances your self-esteem
• Feeling agile, flexible, strong and light is such a confidence transforming booster
And, don’t think you need to push yourself too hard to achieve all this.
All training will be planned according to your medical history, injuries, lower back, neck and knee pains, challenges, pace and physical ability.
Customised yoga can be part of your routine, as it has been proven to be one of the best exercises for mental health.
All you need to do to leave behind the mental and physical discomfort that is preventing you from living your best life is: take the first step!
Try this first exercise:
Close your eyes and visualise yourself a few weeks from now after you have completed 12 weeks of training.
Are you smiling?
Do you feel great?
I bet you can make that positive feeling come true.
PCOS does not have a definitive cure but it is not a curse either!
It is perfectly possible for you to get your period back, have babies, lose weight and, above all: be happy!
Who is Jazz Alessi
Jazz Alessi is a top personal trainer with extensive experience in training medically supervised women with PCOS.
He is a sport nutritionist in London teaching at London School of Economics (LSE) Athletic Division and recognised by elite athletes, actors and doctors for creating scientifically backed diet and exercise plans.
His comprehensive and personalised approach supervised by qualified medical staff ensures progressive recovery with very effective natural weight loss and tailored nutritional guidance to improve hormonal balance, mental health, and physical composition.
Keen to transform your mental health and achieve your PCOS Transformation?
Request a FREE CONSULTATION NOW !References
1. Polycystic Ovary Syndrome: A Brain Disorder Characterized by Eating Problems Originating during Puberty and Adolescence Int J Mol Sci. 2020 Nov Debarchan Jena, Arun Kumar Choudhury, Swayamsidha Mangaraj, Mamata Singh, Binoy Kumar Mohanty, and Anoj Kumar Baliarsinha https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7663730/
2. Polycystic Ovarian Syndrome–Related Depression in Adolescent Girls: A Review J Pharm Bioallied Sci. 2018 Apr-Jun Saleha Sadeeqa, Tehreem Mustafa, and Sumaira Latif https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998697/
3. Dietary intake, eating behaviors, and quality of life in women with polycystic ovary syndrome who are trying to conceive Hum Fertil (Camb). 2015 Mar. Gabrielle Turner-McGrievy 1, Charis R Davidson, Deborah L Billings https://pubmed.ncbi.nlm.nih.gov/24921163/
4. Tryptophan. Core Psychiatry (Third Edition), 2012 https://www.sciencedirect.com/topics/neuroscience/tryptophan
5. High vitamin B12 level and good treatment outcome may be associated in major depressive disorder BMC Psychiatry. 2003 Jukka Hintikka, Tommi Tolmunen, Antti Tanskanen, and Heimo Viinamäki https://www.ncbi.nlm.nih.gov/pmc/articles/PMC317314/
6. Melatonin and Depression: A Translational Perspective From Animal Models to Clinical Studies Front Psychiatry. 2021 André C. Tonon, Luísa K. Pilz, Regina P. Markus, Maria Paz Hidalgo and Elaine Elisabetsky https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8060443/
7. Melatonin in Medicinal and Food Plants: Occurrence, Bioavailability, and Health Potential for Humans Cells. 2019 Jul Bahare Salehi,1 Farukh Sharopov,2 Patrick Valere Tsouh Fokou,3 Agnieszka Kobylinska,4 Lilian de Jonge,5 Kathryn Tadio,5 Javad Sharifi-Rad,6,* Malgorzata M. Posmyk,4,* Miquel Martorell,7 Natália Martins,8,9,* and Marcello Iriti10,* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6678868/#!po=5.93220
8. A comparison of the effects of cinnamon, ginger, and metformin consumption on metabolic health, anthropometric indices, and sexual hormone levels in women with poly cystic ovary syndrome: A randomized double-blinded placebo-controlled clinical trial Front Nutr. 2022 Marsa Dastgheib, 1 Reza Barati-Boldaji, 1, † Niki Bahrampour, 2 Reihane Taheri, 3 , † Mohammad Borghei, 4 , † Sedigheh Amooee, 5 , † Mohsen Mohammadi-Sartang, 1 , † Alexei Wong, 6 Siavash Babajafari,corresponding author 1 , 3 , * and Seyed Mohammad Mazloomi https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9745082/
9. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial Journal List Iran J Reprod Med v.11(8); 2013 Aug Azadeh Nadjarzadeh, Ph.D.,1 Razieh Dehghani Firouzabadi, M.D.,2 Niloofar Vaziri, M.Sc.,3 Hoorieh Daneshbodi, M.Sc.,3 Mohammad Hassan Lotfi, M.D.,Ph.D.,4 and Hassan Mozaffari-Khosravi, Ph.D. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941370/
10. The Association Between Physical Activity and Insulin Level Under Different Levels of Lipid Indices and Serum Uric Acid Front. Physiol., 02 February 2022 Sec. Exercise Physiology https://www.frontiersin.org/articles/10.3389/fphys.2022.809669/full#:~:text=Physical%20activity%20(PA)%20improves%20insulin,et%20al.%2C%202013).
11. Study of Visceral and Subcutaneous Abdominal Fat Thickness and Its Correlation with Cardiometabolic Risk Factors and Hormonal Parameters in Polycystic Ovary Syndrome Indian J Endocrinol Metab. 2018 May-Jun https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6063187/
