Handling Depression due to PCOS

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Over the past few months, I have been noticing excessive hair growth on my face. Initially, I thought it to be some hormonal imbalance. The facial hair wasn’t just it. Gradually I started developing anxiety and stress. I was diagnosed with Polycystic Ovary Syndrome(PCOS). It not only affected my physical health but also worsened my mental health. A little stress, in the beginning, escalated to frequent anxiety attacks and I plunged into depression. It was a dual joust one to recover my physical health and another for my mental health says, 28 years Niti.

Studies suggest that around 4-20 percent of women of reproductive age suffer from PCOS, which makes it the most common health disorder among women. It may occur right after the first periods at the age of 11-12 or in the late 30s or beyond.

What is PCOS?

PCOS is an endocrine disorder that affects the function of the ovaries. The hormones go out of whack as the ovaries produce excess androgen. This develops fluid-filled sacs around ovaries called cysts. The cyst contains immature eggs called follicles. The follicles fail to regularly release eggs

Symptoms

The symptoms of PCOS are less visible. Symptoms of PCOS range from irregular periods,skin darkness and acne, male pattern baldness, weight gain and infertility, etc. Some women may suffer from one of these symptoms or might develop all of them together.

Irregular Periods: Irregular periods or the absence of periods during the reproductive age is the most common and visible symptom of PCOS as the follicles fail to release the eggs regularly.

Another condition is heavy or prolonged periods, a situation in which the periods last for more days and are normal along with heavy bleeding.

Excess androgen: The excess of androgen hormone results in acne, facial and body hair sometimes this may even escalate to male-pattern baldness too.

Excess Hair Growth: You may notice excess facial hair growth more than usual. This commonly happens due to excess androgen hormones. Besides this some women may face loss of hair in clumps and patches, a condition called Alopecia Areata.

Effects on mental health

The drastic physical changes in the body can push the person into anxiety and depression. These changes heavily affect the mental state of a person’s mind. The unpreparedness for all the symptoms and the inability to locate the results of the cause in mental health issues.

Studies suggest anywhere between 27-50 percent of women suffer from depression and anxiety while battling PCOS as compared to 19 percent of women without PCOS.

There is no absolute reason for stress and anxiety during PCOS but here are some of the common reasons that affect one’s mental health

Insulin resistance: During PCOS a woman’s body can make insulin but fails to use it effectively. The body refuses to take in glucose and this elevates the level of blood sugar resulting in diabetes. This also changes the hormonal composition – resulting in stress, anxiety, and depression.

Inflammation: The cortisol levels increase in the body during PCOS. The high cortisol levels increase inflammation throughout the body causing stress and anxiety.

Weight gain: Generally women are conscious of their weight. Thanks to the fake beauty standards and changing beauty trends. The inability to maintain a perfect body type pushes one into stress and sometimes even causes depression.

How to deal with the mental health issues in PCOS?

The mental health issues in PCOS can be resolved using similar precautions You just need to talk it all out honestly about the state of your mental health to your doctor. If PCOS is the main cause behind your mental health issues then your doctor may start by treating the primary causes first such as obesity, facial hair, hormonal acne, etc. Here are a few ways to address the issue. There are various options to address the issue few of them are listed below.

Talk Therapy: Talk therapy is the most effective treatment. This allows the person to communicate freely about the state of their mental health to the council. Talk therapy also allows them to locate the particular reasons affecting them.

Joining Support Groups: Combating an issue collectively makes it easier to solve the problem. One must prefer joining a similar group of people dealing with a similar problem. This will help provide a familiar environment and encourage you to take steps in a positive direction.

Antidepressants: At times when the matters become severe. Antidepressants could be the final resort to deal with mental health issues. It is advised to take antidepressants only at the doctor’s discretion otherwise it may prove to be harmful.

Mental health issues are common with PCOS. It can be treated with proper diagnosis and treatment. Once you start working on the underlying issues the mental health issues mitigates to a great extent. All you need is a positive approach and focused efforts.

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A woman’s pelvic floor is a delicate, often misunderstood part of her body. But, it deserves attention nonetheless. A woman’s pelvic floor has the important job of supporting the bladder, uterus, and bowel so they can do their jobs! A Healthy Pelvic Floor should be strong and able to contract as well as relax when necessary. This response should occur with minimal awareness- automatically without you needing to think about it or control it.⠀

Pelvic floor exercises for women, as the name suggests, are a set of exercises that can be done by women to strengthen their pelvic floor muscles. Urinary incontinence and pregnancy are usually considered as reasons for weak pelvic floor muscles.

What are the Pelvic Floor Muscles?

Pelvic floor muscles are the ones that form a sling inside your pelvis and hold up your bladder, bowel, and uterus. Your pelvic floor muscles play a key role in maintaining the shape of your pelvic girdle and keeping these critical organs in place.

What is the role of these muscles?

Pelvic floor muscles are the most important group of muscles in the body. These muscles will help to keep pelvic organs in place, prevent or treat urinary incontinence, constipation, and other issues. Their main role is to be involved in

💩 Bowel Health
🚽 Bladder Health
👶 Reproduction
💋 Sexual function

Women face pelvic floor weakness after childbirth or due to aging. Weak pelvic muscles are also caused due to bad posture, poor bowel and bladder behavior, core weakness, and many other reasons. These muscles are also responsible for good sexual function. healthy and strong muscles can result in less pelvic pain during intercourse

Pelvic Floor Exercises

Pelvic floor exercises are important for strengthening the muscles in this area, which can help with urinary incontinence and give women more control over their bladder. These exercises can be done lying down on one’s back on the floor, sitting up in a chair (with proper back support), or standing with feet apart and squatting.

However, it is best to meet a physiotherapist to learn the correct form of exercise before starting them.

Benefits of Pelvic Floor Exercises

Pelvic floor exercises are good for developing these muscles and preventing health problems in that area.
They help to reduce the risk of vaginal & rectal prolapsed and speed up recovery after childbirth.
Strong muscles will help with recovery post-pregnancy.
Strengthening of the pelvic floor muscles and regulating its contractions helps with a Healthier bladder and bowel behavior.
Helps in improving sexual health and sexual functions

1. Kegels

Kegels is an exercise for contracting and relaxing pelvic floor muscles and is named after American gynecologist Arnold Henry Kegel. He invented them as a non-surgical treatment of urinary continence which is caused by perineal muscle weakness. Do not do Kegels on muscles that are already tight it may make the problem worse.

Sit down in a relaxing position. Identify the muscles that can stop urine leakage.
Tighten those muscles of your body.
Hold yourself in this position for 3-5 seconds.
Release the muscles and relax your body.
Repeat the exercise about 8-10 times.

2. Squats

A strong core can support the pelvic muscles and improve your pelvic health as they engage one of the largest muscles in your body ensure to stay firm and tighten your belly While performing squats. You must know how to breathe, what area to tighten and release during which part of the exercise.

Stand with your feet hip width apart.
Bend up to your knees to let your buttocks down towards the floor. Go down as much as you feel comfortable.
Make sure your back is straight and it should be tilted forward. Knees should be in line with your toes.
Tighten your buttocks and pelvic floor when you stand up.
Repeat the exercise for 10 times in a set.
Take some rest and then do another set.

3. Bird Dog

This exercise helps to work on abs, back, glutes, hips, and a full-bodied movement and includes pelvic floor muscles as well.

Go on all fours. Keep wrists parallel to your shoulders and knees parallel to your hips. Your back must be straight and your neck in a neutral position.
Tighten your core and keep your shoulder blades down towards your hips.
Now, straighten and raise your left leg and then right arm. Keep your pelvis and shoulders neutral. Keep your head straight. Hold the position for 2-3 seconds.
Bend and lower your leg and arm. Maintain stability in your body and then switch the position by raising your right leg and left arm. This can be called as 1 repetition.
You can do 10 repetitions and 3 sets of this exercise.

4. Bridge

The bridge is also a crucial part of pelvic floor exercises for women. it strengthens the core and glutes as well and it activates several pelvic floor muscles of your body.

Lie on your back, then bend your knees. Keep your feet flat on the floor while keeping them some width apart. Keep your arms on their sides with palms facing downwards.
Tighten your buttocks and pelvic floor muscles, and lift them up.
Hold the position for 3-5 seconds while maintaining stability.
Relax your buttocks and pelvic floor muscles, and lower your body to the ground.
Go back to the starting position. Repeat the exercise for about 10 times.
Take rest after 10 sets and then perform two more.

5. Split Tabletop

Split Tabletop is a leg exercise that is usually performed in Pilates. When you add the split, you activate your abs, and hips along with pelvic floor muscles.

Lie down on the floor on the support of your back. Keep your knees bent so your thighs are perpendicular to the floor.
Keep your abs tightened and inner thighs activated with legs touching each other.
Now, start splitting your legs so your knee falls outward while moving towards a comforting position.
Then, raise your body and start again.
You can do 10-15 repetitions and 3 sets of this exercise.

What to consider when doing pelvic floor exercises?

Pelvic floor muscle exercises are done either lying down or sitting. It is recommended that pelvic floor exercises be performed at least twice a day. In order to successfully complete a pelvic floor exercise, you must contract and release your muscles ten times.

It is important to get examined by a physiotherapist before starting any exercises as they cause more harm than good if done incorrectly. Physiotherapists help to understand your pelvic health and help them to exercise these muscles to reduce the risk of symptoms

Women with tighter muscles may need a release and stretching before they can start strengthening them. If done wrong or if done by someone who is not a candidate for these exercises, it may make the problem worse.

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