Battling PCOS Fatigue: Regain Your Energy and Thrive
3 Common Causes of PCOS Fatigue
Are you feeling totally wiped out and running on empty? PCOS fatigue is real, and it's one of the most frequently reported symptoms that I see in my clinic. It can be challenging to muster up the energy to go for a walk, cook dinner, or even go to work when all you feel like doing is crawling back into bed.
As a dietitian specializing in PCOS, I often encounter clients grappling with fatigue. In this blog post, we'll explore three common causes of PCOS-related fatigue and offer practical dietary and lifestyle solutions to help you regain control of your energy levels.
If you want to dive deeper into this topic, check out our podcast episode ‘The Causes of PCOS Fatigue’ where I provide some more practical tips on regaining your energy levels.
Insulin Resistance: The Energy Drain
One of the primary contributors to fatigue in individuals with PCOS is insulin resistance. Insulin, a hormone produced by the pancreas, facilitates the uptake of glucose by cells for energy. In the case of insulin resistance, the cells become less responsive to insulin's signal, leading to elevated blood sugar levels and reduced energy production.
75-95% of people with PCOS will also have insulin resistance. When the cells struggle to utilize glucose effectively, fatigue sets in, leaving individuals feeling drained and lethargic.
There are a number of different nutrition & lifestyle changes that are effective in regaining control of insulin resistance. Here are three strategies to help get you started.
Embrace a Low-Glycemic Diet: Prioritize whole, nutrient-dense foods with a low glycemic index to help regulate blood sugar levels.
Incorporate Fiber Rich Foods: Fiber-rich foods like fruits, vegetables, and whole grains aid in stabilizing blood sugar and promoting a gradual energy release.
Regular Physical Activity: Engage in consistent, moderate-intensity exercise, such as brisk walking or cycling, to enhance insulin sensitivity.
2. Iron Deficiency: Fueling the Body's Energy Factory
Iron deficiency, the most common nutrient deficiency worldwide, is another significant player in the realm of PCOS-related fatigue. Iron is an essential component in the production of red blood cells, responsible for transporting oxygen throughout the body. When iron levels are insufficient, the body struggles to generate an optimal number of red blood cells, leading to fatigue and a range of other symptoms. Women with PCOS can experience heavy menstrual bleeding which can increase their risk of developing iron deficiency.
The following are 3 dietary and lifestyle solutions to manage iron deficiency:
Include Iron-Rich Foods: Include iron-rich foods such as lean meats, poultry, fish, beans, and dark leafy greens in your diet.
Pair Iron Rich Foods with a Vitamin C Companion: Enhance iron absorption by pairing iron-rich foods with vitamin C sources like citrus fruits, berries, and bell peppers.
Consult a Healthcare Professional: If experiencing persistent fatigue, consult with a healthcare professional for a comprehensive assessment and potential iron supplementation.
3. Hypothyroidism: Unraveling the Energy Regulation Puzzle
The intricate interplay between PCOS and hypothyroidism adds another layer to the fatigue puzzle. Hypothyroidism occurs when the thyroid gland fails to produce sufficient thyroid hormones, which play a crucial role in regulating metabolism and energy production. Recent research highlights a clear relationship between PCOS and subclinical hypothyroidism, emphasizing the importance of thyroid health in individuals with PCOS.
For more information about supporting your thyroid health with nutrition & lifestyle see our Thyroid & Fertility blog post
Remember, self-care and managing your PCOS is an ongoing journey, and even small changes can make a world of difference. By addressing insulin resistance, moving your body, fueling yourself with the power trio, setting boundaries, embracing the outdoors, nourishing your body properly, and prioritizing quality sleep, you can take charge of your energy levels and thrive despite PCOS fatigue. Start implementing these strategies today and reclaim your vitality. You deserve it!