Key Takeaways:
- POC and Fatigue: Fatigue is a common yet often overlooked symptom of Polycystic Ovary Syndrome (PCOS), which can significantly impact daily life and overall well-being.¹
- Key Contributors to PCOS-Related Exhaustion: Research suggests that potential reasons for PCOS-related fatigue include higher body mass index (BMI), increased levels of depression and anxiety, and reduced sleep quality.¹
- Management of PCOS Symptoms: Effective management of PCOS-related symptoms involves a holistic approach, including lifestyle changes and dietary adjustments.²
Living with Polycystic Ovary Syndrome (PCOS) can bring frustrating symptoms that interfere with daily life.² Studies suggest that for many PCOS patients, fatigue is one of these symptoms.¹
Fatigue can manifest in various ways, from a constant feeling of sleepiness to profound exhaustion that disrupts everyday activities. Understanding the underlying reasons why PCOS can lead to fatigue is a crucial step toward finding effective strategies to manage this symptom.
In this article, we will explore the connections between PCOS and fatigue and will offer insights into how lifestyle adjustments and nutritional support can help support those living with PCOS.
The Connection Between PCOS And Fatigue
Polycystic ovary syndrome (PCOS) is a common condition that affects women during their childbearing years.² It is characterized by the presence of small cysts on the ovaries, elevated levels of male hormones (androgens), and irregular menstrual cycles. These hormonal imbalances can lead to a range of symptoms, including difficulty with ovulation, changes in skin and hair growth, and potential challenges with fertility.²
Women with PCOS also frequently report feelings of exhaustion, which can be attributed to several factors:
- Hormonal Imbalances: Hormonal imbalances in women with PCOS, like high levels of androgens (male hormones) and insulin resistance, can make the body feel constantly tired. These imbalances can affect sleep, cause blood sugar fluctuations, and lead to inflammation, all of which drain energy. When the body struggles to regulate these hormones properly, it can leave women feeling exhausted even after resting.³
- Sleep Disturbances: Conditions commonly associated with PCOS, such as sleep apnea, are known to disturb sleep patterns.² Poor sleep quality results in tiredness, making it challenging to maintain energy throughout the day.
- Mood Disruptions: Fatigue in women with PCOS can lead to mood swings, irritability, and emotional distress, making it harder to manage daily stress and overall well-being.³ Addressing fatigue as part of a comprehensive approach to managing PCOS is vital.
- Inflammatory Response: PCOS can trigger inflammation in the body, which may contribute to feelings of tiredness.² Managing inflammation through diet and lifestyle changes can help improve energy levels.
Hormonal Fluctuations And Its Impact On Energy Levels
Feeling drained all the time? You're not alone. For many women, particularly those dealing with PCOS, hormonal imbalances are a common culprit behind persistent fatigue. PCOS is a condition that affects hormone levels, often leading to a higher production of androgens, the so-called 'male hormones.² This hormonal imbalance can contribute to a range of symptoms, including fatigue.⁴
Cortisol And Insulin Levels
Hormones play a crucial role in regulating your body's energy production and use.⁵ Cortisol and insulin, two key hormones, can be disrupted in those with PCOS, often resulting in heightened stress levels and blood sugar imbalances.⁶ These disruptions can cause feelings of fatigue and lack of motivation.⁶
How Sleep Disorders Are Linked To PCOS
PCOS is characterized by an array of symptoms, including disruptions in sleep patterns.⁷ The endocrine system plays an important role in governing the sleep-wake cycle, and it is likely that PCOS interferes with sleep.⁷
Women with PCOS have been found to experience insomnia, sleep apnea, and restless sleep, which significantly impacts daily energy levels and overall quality of life.⁷ The connection between PCOS and sleep disorders is thought to be attributed to hormonal imbalances inherent in the condition.⁷
Hormonal Discrepancies
Research indicates that hormonal imbalances in women with PCOS, such as elevated androgens, can disrupt sleep patterns, leading to sleep disturbances.⁷ For those dealing with PCOS, the body’s ability to regulate insulin is often impaired, which can also affect sleep quality.⁸
Melatonin and cortisol play important roles in regulating sleep and wakefulness. Melatonin, secreted by the pineal gland, is increased at night and decreased during the day, thus communicating light-dark information.⁷ Sleep deprivation is itself a stressor and is associated with elevated cortisol levels, which is common in women who have PCOS.⁷
Stress And Cortisol: Worsening PCOS Fatigue
The Connection Between High Cortisol And Fatigue
For many women with PCOS, stress and fatigue go hand in hand, creating a vicious cycle that's hard to escape. The body’s response to stress can significantly worsen the fatigue associated with PCOS.⁹ When stress hits, your body's natural reaction is to increase the production of cortisol, commonly known as the stress hormone.⁶ While cortisol is vital for emergencies, chronic elevation can lead to various health issues, including increased feelings of tiredness and contributing to the unique challenges faced by those with PCOS.⁶
The Effects Of High Cortisol
Elevated cortisol levels can disrupt sleep patterns, resulting in difficulty falling or staying asleep, leaving you feeling drained the next day.¹⁰
High cortisol levels can also affect energy levels by causing blood sugar fluctuations. Since cortisol reduces insulin production and increases glucagon, it keeps more sugar in the bloodstream to provide quick energy during stress. However, this can lead to spikes and crashes in blood sugar, making energy levels unstable. Over time, constant high cortisol can contribute to insulin resistance, meaning the body struggles to use sugar for fuel efficiently. This can leave people feeling drained, sluggish, and fatigued, even after eating.¹⁰
Lifestyle Changes To Combat PCOS-Related Fatigue
1. Balanced Nutrition
Eating a well-rounded diet rich in whole foods can significantly impact your energy levels. Focus on consuming plenty of fruits, vegetables, lean proteins, and healthy fats. Keeping your blood sugar stable by eating at regular intervals and opting for low-glycemic-index foods can also prevent energy crashes.¹¹
2. Regular Exercise
Incorporating regular physical activity into your daily routine can boost your mood and energy levels.¹² You don't need to hit the gym every day; even a daily brisk walk, yoga session, or at-home workout can make a noticeable difference in combating fatigue and promoting better hormone balance.
3. Prioritize Sleep
Quality sleep is important for managing PCOS-related fatigue, as sleep deprivation can potentially lead to high cortisol, which worsens PCOS symptoms.⁷ Strive for 7-9 hours of restful sleep each night. Create a calm sleeping environment, establish a consistent sleep schedule, and consider practices like mindfulness or meditation to improve your sleep quality. Some doctors consider sleep improvement to be an essential step when it comes to effectively treating PCOS.¹³
4. Stress Management
Chronic stress exacerbates fatigue and PCOS symptoms, triggering physiological responses that can disrupt insulin levels, cortisol balance, and more.¹⁴ Implement stress-reducing techniques like deep breathing exercises, journaling, or engaging in hobbies you love. Finding time for yourself is essential in maintaining a healthy hormone balance and managing fatigue.
Exercise Tips For Boosting Vitality
- Start Slow and Steady: Start with gentle exercise and gradually increase the intensity and duration.
- Mix It Up: Combine aerobic exercises with strength training to maximize your workout's benefits.
- Listen to Your Body: Pay attention to how you feel before, during, and after exercise. Some women develop eating and exercise disorders as a result of PCOS. One study has shown that those with PCOS had a 30% higher odds of bulimia nervosa, and binge eating disorders was 3-fold higher compared to the control group.¹⁵ Therefore, it is crucial for women to honor their need for rest, which can also help to manage cortisol levels.
- Consistency is Key: Aim for regular exercise to regulate hormone levels. Engaging in regular physical activity can boost energy levels and enhance mood by increasing endorphin production.¹² Activities like walking, yoga, and swimming are gentle yet effective options, especially for those who often experience fatigue. Aim for at least 150 minutes of moderate exercise each week.¹²
- Stay Hydrated and Fueled: Maintain proper hydration and nutrition before and after workouts.
- Mindful Movement: Implement yoga and pilates to promote physical strength and mental relaxation.
Final Thoughts
When living with PCOS, it’s important to remember that you’re not alone, and finding effective strategies to manage your symptoms is within reach. By understanding the underlying causes of PCOS-related fatigue, you’re taking the first step toward reclaiming your energy and overall well-being. Through the proper management techniques and lifestyle choices, women can effectively manage their PCOS symptoms.
Read also:
- Questions For The Experts: An Interview About PCOS With Dr. Melanie Cree, MD, PhD
- Endocrine Disrupting Chemicals: The Bad Guys Disrupting Your Hormones
- What Is Insulin Resistance?
Frequently Asked Questions About Understanding PCOS And Fatigue
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age.² It is characterized by irregular menstrual periods, elevated levels of male hormones (androgens), and may cause the development of small collections of fluid in the ovaries.²
How can PCOS lead to fatigue?
PCOS can lead to fatigue due to several factors including hormonal imbalances, insulin resistance, and inflammation.¹ These factors can disrupt the body's energy regulation, leading to feelings of tiredness.
Can prioritizing sleep help manage PCOS?
Yes, prioritizing sleep can help manage PCOS. Adequate sleep can improve insulin sensitivity and reduces stress hormones, which are crucial in managing PCOS symptoms.⁷
Is tiredness a common symptom of PCOS?
Tiredness is indeed a common symptom among many women with PCOS.¹ The hormonal imbalances associated with the condition often translate into decreased energy levels and increased fatigue.¹
Why do women with PCOS experience more fatigue?
Women with PCOS can experience more fatigue due to insulin resistance, sleep disturbances, and increased stress levels.¹ These issues can lead to difficulty maintaining energy levels throughout the day.¹
What hormone imbalances in PCOS contribute to tiredness?
The imbalance of insulin and androgens in PCOS often contributes to tiredness.¹ Insulin resistance can lead to energy depletion, while elevated androgen levels can disrupt sleep patterns and exacerbate fatigue.¹
This article is for informational purposes only and does not replace professional medical advice. Please consult a healthcare provider for personalized guidance.
Sources:
- Ee C, Pirotta S, Mousa A, Moran L, Lim S. Providing lifestyle advice to women with PCOS: an overview of practical issues affecting success. BMC Endocr Disord. 2021 Nov 23;21(1):234. doi: 10.1186/s12902-021-00890-8. PMID: 34814919; PMCID: PMC8609880.
- Watson, S. (2015, August 3). Polycystic Ovary Syndrome (PCOS): Symptoms, Causes, and Treatment. Healthline; Healthline Media. https://www.healthline.com/health/polycystic-ovary-disease
- Dangare, Renuka. "What Causes Fatigue in PCOS?" Proactive For Her, 11 May 2021, https://proactiveforher.com/blogs/pcos/what-causes-fatigue-in-pcos/
- Patel, Archan, et al. "Exploring Melatonin’s Multifaceted Role in Polycystic Ovary Syndrome Management: A Comprehensive Review." Cureus, vol. 15, no. 11, 2023, p. e48929.
- John Hopkins Medicine. (2019). Hormones and the Endocrine System. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/hormones-and-the-endocrine-system
- Muharam, R., Purba, J. S., Hestiantoro, A., & Elvira, S. D. (2018). Profile on personality types and cortisol in polycystic ovarian syndrome. Middle East Fertility Society Journal, 23(3), 189–194. https://doi.org/10.1016/j.mefs.2017.12.001
- Fernandez RC, Moore VM, Van Ryswyk EM, Varcoe TJ, Rodgers RJ, March WA, Moran LJ, Avery JC, McEvoy RD, Davies MJ. Sleep disturbances in women with polycystic ovary syndrome: prevalence, pathophysiology, impact and management strategies. Nat Sci Sleep. 2018 Feb 1;10:45-64. doi: 10.2147/NSS.S127475. PMID: 29440941; PMCID: PMC5799701.
- Bahman M, Hajimehdipoor H, Afrakhteh M, Bioos S, Hashem-Dabaghian F, Tansaz M. The Importance of Sleep Hygiene in Polycystic Ovary Syndrome from the View of Iranian Traditional Medicine and Modern Medicine. Int J Prev Med. 2018 Oct 12;9:87. doi: 10.4103/ijpvm.IJPVM_352_16. PMID: 30450170; PMCID: PMC6202781.
- Almhmoud H, Alatassi L, Baddoura M, Sandouk J, Alkayali MZ, Najjar H, Zaino B. Polycystic ovary syndrome and its multidimensional impacts on women's mental health: A narrative review. Medicine (Baltimore). 2024 Jun 21;103(25):e38647. doi: 10.1097/MD.0000000000038647. PMID: 38905372; PMCID: PMC11191963.
- Cleveland Clinic. (2021, October 12). Cortisol: What It Is, Function, Symptoms & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol
- Rowles, A. (2017, April 10). 12 Tips to Prevent Blood Sugar Spikes. Healthline; Healthline Media. https://www.healthline.com/nutrition/blood-sugar-spikes#lifestyle-factors
- Semeco, A. (2023, November 13). The Top 10 Benefits of Regular Exercise. Healthline. https://www.healthline.com/nutrition/10-benefits-of-exercise
- Cree, Melanie. "Questions for the Experts: An Interview About PCOS with Dr. Melanie Cree, MD, PhD." Wholesome Story, https://wholesomestory.com/blogs/wholesome-journal/questions-for-the-experts-an-interview-about-pcos-with-dr-melanie-cree-md-phd.
- Basu BR, Chowdhury O, Saha SK. Possible Link Between Stress-related Factors and Altered Body Composition in Women with Polycystic Ovarian Syndrome. J Hum Reprod Sci. 2018 Jan-Mar;11(1):10-18. doi: 10.4103/jhrs.JHRS_78_17. PMID: 29681710; PMCID: PMC5892097.
- Lalonde-Bester S, Malik M, Masoumi R, Ng K, Sidhu S, Ghosh M, Vine D. Prevalence and Etiology of Eating Disorders in Polycystic Ovary Syndrome: A Scoping Review. Adv Nutr. 2024 Apr;15(4):100193. doi: 10.1016/j.advnut.2024.100193. Epub 2024 Feb 24. PMID: 38408541; PMCID: PMC10973592.