Polycystic Ovarian Disease (PCOD) affects millions of women worldwide, with prevalence rates ranging from 5% to 10% in Western countries. In India, PCOD is found to affect about 3.7% to 22.5% of women in the reproductive age group. This hormonal disorder comes with a host of symptoms, including irregular menstrual cycles, excessive hair growth, fertility issues, weight gain, acne, and hair loss. However, what often goes unnoticed is the profound impact PCOS can have on mental health.
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Recognizing the Emotional Toll of PCOD
The emotional toll of PCOD is undeniable. The distress caused by physical symptoms like obesity, infertility, acne, and unwanted hair growth compounds to cause a psychological burden to affected females. PCOD significantly impairs the quality of life of affected individuals. Research indicates that women with PCOD are more likely to experience depression and anxiety compared to the general population. Menstrual irregularities significantly impair the mental health of women with PCOD and are likely to be associated with anxiety. Obesity and body hair often cause of perception of a negetive body image. Issues related to infertility can lead to low self-esteem, marital strife, and societal stigma. Moreover, individuals with PCOD are also likely to have eating disorders as a result of psychological impact. This emphasies that addressing and resolving mental health issues is just as important as managing physical symptoms in women suffering from PCOD.
Coping with PCOD’s Impact on Mental Health
Psychological well-being is at the core of PCOD management to ensure the overall well-being of the affected individuals.
Lifestyle Modifications for Mental Well-Being
Lifestyle modifications are integral in improving insulin function, enhancing metabolic and reproductive features, and fostering positive body image among women with PCOD.
Healthy Diet
Obesity in women with PCOD increases the risk of having depression by five times. Therefore, the intake of a balanced diet that aims to improve the body mass index (BMI) of women with PCOD is crucial. A healthy balanced diet not only manages the symptoms of PCOD but also improves the mental health of women with PCOD. In a study, consumption of legumes and vegetables at least twice a day reduced the risk of depression by 62% in PCOD women. This is because your dietary patterns can either increase or decrease inflammation in your body. A daily balanced diet rich in calcium, magnesium, zinc, fibre, and omega-3 fatty acids is beneficial. Whereas, one should avoid foods high in saturated fats, sugar, sodium, and cholesterol in their diet.
Regular Exercise
Exercise is suggested as a positive lifestyle therapy for improving mental health in women with PCOD. Research suggests that active women with PCOD report fewer depressive symptoms compared to their inactive counterparts. It is recommended to exercise for 150 minutes per week to maintain a healthy body weight.
Optimal Sleep
Poor sleep quality and lack of sleep are associated with anxiety and depression in women with PCOD. It also increases the risk of obesity, heart disease, and diabetes. To achieve optimal sleep quality, it is suggested to avoid caffeine consumption and excessive screen usage close to bedtime. One should also avoid alcohol use, manage stress, and exercise regularly as a part of sleep hygiene. To ensure good sleep, maintain regular bed and wake times and avoid daytime napping.
Coping Strategies in COPD
Yoga
Yoga is a form of moderate physical activity that enhances mental health along with its physical benefits. It has a unique mind-body approach that involves meditation as well as focused breathing. Research suggests that yoga may yield psychological benefits for women with PCOS, such as reduced stress and anxiety. By alleviating symptoms like depression, yoga can improve mood and promote overall mental well-being.
Cognitive Behavioural Therapy
Various stress management techniques can be used to keep high-stress levels at bay in PCOD. Cognitive Behavioural Therapy (CBT) stands out as a widely researched and effective psychological treatment for depression and anxiety, making it a valuable tool in PCOD management. Studies have shown that CBT can improve quality of life, reduce psychological fatigue, and even lead to weight loss when combined with lifestyle modifications in women with PCOD. Its structured approach helps individuals identify and modify negative thought patterns, fostering healthier coping mechanisms and resilience in dealing with PCOD-related challenges.
Mindfulness and Relaxation Practices
The practice of mindfulness meditation has gained popularity for its ability to reduce stress and enhance psychological well-being across various medical conditions, including PCOD. Mindfulness-based interventions have been shown to reduce perceived stress, depressive symptoms, and fasting blood glucose levels among women with PCOD. By cultivating present-moment awareness and acceptance, mindfulness meditation offers a holistic approach to managing the emotional impact of PCOD and promoting overall wellness.
Group Counseling Sessions
Group counselling sessions, particularly when integrated with exercise programs, provide a supportive environment for women with PCOD to navigate their health journey. These sessions foster social connection and mutual support among women with PCOD. They reduce feelings of isolation and enhance motivation to make healthy lifestyle changes. Through sharing experiences and exchanging feedback, group counselling empowers women to make sustainable lifestyle changes and improve their mental and physical well-being.
Psychological Benefits of Coping with PCOD
Now that you have learned about addressing the impact of PCOD on mental health and coping effectively, let’s harness the psychological benefits that we get while coping well with PCOD. Adopting these coping strategies and other lifestyle changes can:
- Reduce depression and anxiety
- Improve sleep
- Foster positive body image
- Enhance self-esteem
- Provide better symptom control
- Enhance metabolism
- Motivate to exercise
- Improve eating habits
Conclusion
Incorporating lifestyle modifications and coping strategies tailored to enhance psychological well-being is crucial in mitigating the emotional burden of PCOD. By undergoing timely PCOD testing, adopting a balanced diet, engaging in regular exercise, and embracing practices like yoga, cognitive behavioural therapy, and mindfulness meditation, individuals can unlock a myriad of psychological benefits. From better symptom control to improved sleep quality and enhanced self-esteem, prioritizing mental health lays the foundation for empowered PCOD management and overall well-being.
References
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Psychiatric Complications in Women with Polycystic Ovary Syndrome Most Often Linked to Menstrual Irregularities [Internet]. Columbia School of Nursing. 2014.
World Health Organization. Polycystic ovary syndrome [Internet]. World Health Organization. 2023.
Łagowska K, Bajerska J, Pieczyńska-Zając JM. Dietary Factors and the Risk of Depression among Women with Polycystic Ovary Syndrome. Nutrients [Internet]. 2024 Jan 1;16(6):763.
Conte F, Banting L, Teede HJ, Stepto NK. Mental Health and Physical Activity in Women with Polycystic Ovary Syndrome: A Brief Review. Sports Medicine [Internet]. 2014 Nov 28;45(4):497–504.
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. International Journal of Preventive Medicine [Internet]. 2018 Oct 12;9.
Cowan S, Lim S, Alycia C, Pirotta S, Thomson R, Gibson-Helm M, et al. Lifestyle management in polycystic ovary syndrome – beyond diet and physical activity. BMC Endocrine Disorders. 2023 Jan 16;23(1).
