Have you hit the wall? Feel depleted and exhausted?
You try really hard for a few days and then hit that wall and crash completely.
PCOS is a very difficult condition that can leave women with very little energy. There’s even a link between PCOS and sleep disturbances. “Some [studies] do suggest since metabolic problems such as insulin resistance are a feature of PCOS, and as the endocrine system – which produces the hormones that regulate metabolism – has an important role in governing the sleep-wake cycle, it’s likely that PCOS interferes with both arousal and sleep.” (i),(ii)
So, how does one with PCOS push past the wall? Baby steps. Take that wall down brick by brick. First, set realistic expectations of yourself. Remember, you have a condition that can make it harder to stay healthy, but not impossible. Nutrition and fitness can help improve your sleep, helping you fall asleep faster and get better quality sleep.
Learning about nutrition and exercise can change how you perceive the road ahead. It’s not an endless insurmountable wall, it’s a challenge. Arming yourself with the knowledge of how to improve your position through diet and exercise can and will empower you.
Start walking on that journey slowly. Literally. Start by walking slowly. Especially if it's been a long time since you have exercised. No judgment. We get it. It’s hard for people who don’t have PCOS, we can only imagine how much harder it is with PCOS. But it does get easier with time and the more you invest in changing your diet and exercise lifestyle the more your symptoms will improve.
Remember that even a 5% decrease in body weight can help alleviate PCOS symptoms. What does that look like? Let’s say you’re 200lbs, losing just 10 pounds can lessen your PCOS symptoms; exhaustion, fatigue, acne, irregular menstrual cycles.
How do you get the energy to start?
By changing your diet to healthier eating your energy will boost. Understanding nutrition is paramount to your success. Our nutrition program lessons are available in audio format as well as written. Go for a 5-minute walk outside while you listen. Or read it while you’re on the treadmill. Just 5 minutes.
Baby steps.
Workout Tip: With your workouts, start easy and slow. Even if it feels too easy. Try to make it a little harder for each session. Change your workouts up every 4-6 weeks. If you feel like you've 'hit the wall' you may have made it too hard too fast. You should feel good after your workouts, not worse! Eventually, you'll start feeling GREAT after your workouts. That takes time. Don't get discouraged, take your time. Celebrate each victory and accomplishment no matter how small!
References:
(i). Franik G;Krysta K;Madej P;Gimlewicz-Pięta B;Oślizło B;Trukawka J;Olszanecka-Glinianowicz M;. (2016, June 27). Sleep Disturbances in Women With Polycystic Ovary Syndrome. Retrieved June 15, 2020, from https://pubmed.ncbi.nlm.nih.gov/27348625/
(ii). Natures Best. (n.d.). Why Am I Feeling Tired? Understanding PCOS and Energy Levels. Retrieved June 15, 2020, from https://www.naturesbest.co.uk/pharmacy/polycystic-ovary-syndrome/why-am-i-feeling-tired-understanding-pcos-and-energy-levels/
(iii). Polycystic ovary syndrome (PCOS) - Diagnosis and treatment ... (n.d.). Retrieved June 15, 2020, from https://www.mayoclinic.org/diseases-conditions/pcos/diagnosis-treatment/drc-20353443
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