May is Mental Health Awareness Month:

Supporting Mental Well-being for Women with PCOS

May is Mental Health Month! A subject near and dear to my heart.

Did you know that women with PCOS are at an 8.5x higher risk of suicide attempt than those without the condition? & overall, experience anxiety and depression 3x more often than women without PCOS? 

For women with PCOS, it’s essential to shine a light on the intersection of hormone health and mental well-being. With a holistic approach, we have to consider contributing factors to mental health concerns, including biological components. 

So, here are 9 of my top practical tips to supporting your mental health:

1. Hydration: Stay hydrated to reduce agitation & anxiety; a good rule of thumb is 1/2 your body weight in ounces daily (i.e. 200 lbs= 100 oz) good options: remineralized water, herbal tea, coconut water

2. Sleep: Getting more than eight hours of sleep each night is essential for longterm wellness; Having trouble sleeping? Take time to journal about your worries and thoughts on your mind, then meditate on 5 positive things that happened that day before going to bed; Magnesium supplements can also be incredibly beneficial.

3. Sunlight: Getting sunlight in your eyes within 30 minutes of waking for at least 15 minutes improves energy levels, mood & sleep quality; use a 10,000 lux therapy light for similar effects;

4. Regulate Blood Sugar: Dramatic rises & falls in blood sugar can cause fatigue, irritability, brain fog & anxiety; Try to eat protein or healthy fats before your carbs (specifically simple carbs); break your fast with protein, fat & fiber; Get 10 minutes of movement after meals, even just a short walk can reduce blood sugar and improve insulin sensitivity

5. Breathwork: Try extended exhale breathing: 4 seconds inhale, 8 seconds exhale; or square breathing: 4 seconds in, hold for 4 seconds, exhale for 4 seconds, hold 4 seconds x 10 Increases mental clarity, energy, and resilience to stress.

6. Grounding Exercises: When you get overwhelmed, use your senses to ground you- Name 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste.

7. Optimize Vitamin D: Have your healthcare provider check your vitamin D levels to accurately recommend a vitamin D3+ K2 supplement (in clinic I shoot for patients to have a vitamin D level >60); low vitamin D can cause depressive symptoms.

8. Boost Omega-3s: Eat low-mercury, fatty fish 2-3 x a week or a high quality omega-3 daily supplement to boost healthy fat levels that are essential for brain health and inflammation control.

9. Avoid alcohol: Limit or avoid alcohol; Buzzkill… I know. But alcohol is a depressant and can cause rebound anxiety when its depressant effects wear off.

Interested in learning more practical tips that help boost mood, support brain health, and holistic wellbeing? Download my free Holistic Habits Checklist here!

Happy Mental Health Month! Here’s to holistic wellness and empowering women to thrive mentally, emotionally and physically.

Alicia 

Intention Holistic Health