Take a Chill Pill: Natural Ways to Manage Your Stress for Improved Fertility with PCOS

We’ve all heard the phrase “take a chill pill” but when it comes to stress, that might be easier said than done! 

If you're feeling stressed out, you're not alone. Stress is a normal - but overwhelming - part of life and yet if it's not managed properly, it can wreak havoc on our body systems, overall wellbeing and can be a major contributor to your PCOS symptoms. 

But don't stress! You can proactively manage your stress levels using simple diet and lifestyle changes that work with your body's systems rather than against them so you can successfully conceive with PCOS. 

In this blog post, we'll explore a variety of helpful tools and tactics rooted in traditional healing approaches like yoga, herbalism, guided meditation and more that you can use as proactive measures for dealing with stress on a daily basis. Ready to take a deep breath? Let's dive in! 

How Stress Affects Your Fertility and PCOS Symptoms - Unravelling the Truth

Stress can trigger a cascade of reactions throughout our bodies - it's not just your mind that is affected! When we're stressed, our bodies release adrenaline and cortisol, which can increase heart rate, blood pressure, and contribute to chronic diseases like high blood pressure and heart disease and also elevated androgen levels, as seen in PCOS.

Being exposed to high levels of stress for a long period of time can cause us to have an abnormal stress response. Women that have an abnormal stress response may have elevated levels of the hormone dehydroepiandrosterone sulfate (DHEAS). DHEAS is secreted by the adrenal glands and is converted into either estrogen or testosterone in the body. 

In females, moderately high levels of DHEAS can cause symptoms of hyperandrogenism, one of the primary factors contributing to PCOS, irregular periods, lack of ovulation and fertility issues.

Here’s what you need to know about why it’s so important for women with PCOS who are trying to conceive to make sure that you are keeping your stress under control:

• Stress can contribute to high androgen levels, worsening your PCOS symptoms.

• Stress can contribute to insulin resistance, worsen cravings and make it more difficult to manage you PCOS, no matter what diet changes you make.

• Stress can impede ovulation - with high stress levels your brain will prevent your body from ovulating as a safety measure.

• Stress can reduce your libido - and obviously having and enjoying sexual intercourse is an important part of baby making!

Keep Your Cool: Manage Stress Naturally

Now that you know stress can contribute to PCOS, worsen your symptoms and impact your fertility, what can you do to overcome this? Often we turn to unhealthy coping mechanisms, junk food, mindless scrolling, Netflix without the chill... but why not try some natural ways to manage your stress that actually work? 

Here are my top five tips I give my clients help regulate your stress levels:

1. Prioritise rest and pleasure - spending time doing things that you love with people that you love is so underrated! We need pleasure, joy  and rest in our busy lives. So next weekend, rather than scheduling in a Netflix and chill, don’t forget to schedule in some joy also! Choose what you love. Not what you think is the right way to do it.
   

2. Get some movement in your life! - I always tell my clients with PCOS that the best type of exercise it the exercise that YOU will do and ENJOY! Bushwalk on a trail, go for a mountain bike ride, find a pilates or yoga class, dig a hole, do some gardening - find what you love and make it a non-negotiable!
   

3. Try a short meditation – if you have never meditated before start by finding a meditation app or a free recording on YouTube. There are so many great guided meditations available to us for free so give it a go and reap the benefits.
   

4. Take some deep breaths – when you feel stressed or anxious through the day, stop and take 3 slow, deep breaths and notice how your body responds.
   

5. Eat calming foods that nourish your nervous system – eating a well-balanced meal containing protein (meat, legumes, eggs, fish, nuts/seeds), vegetables, carbohydrates (root vegetables, whole grains) and healthy fats can help to nourish your nervous system but keeping your blood sugars balanced. (Learn more about how to balance your meals by access my free download here.)
   

All in all, stress is part of life, but it doesn't have to control your life. 

Can you now see how managing your stress is essential for anyone with PCOS who is trying to conceive?

By taking care of yourself and practising healthy habits, you can manage your stress levels and improve your overall health, reduce your PCOS symptoms, regulate your cycle, improve ovulation and increase your fertility.

If you think that stress may be a major driver of your PCOS and hindering your ability o fall pregnant, feel free to book in a discovery call to learn more about how my program the PCOS to Pregnant Protocol can help you!