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PCOS, Anxiety and Depression
Polycystic Ovarian Syndrome (PCOS) is a condition that involves irregular periods, metabolic issues like weight gain and insulin resistance, and symptoms of excess androgen hormones like acne and hair loss (or excess growth). It’s a common condition but what is often not talked about is its connection with mental health.
Women with PCOS are more likely to have anxiety or depression. This could be because some of the symptoms (like acne, hair loss, and infertility) take a psychological toll on those who experience them by impacting self esteem, relationships, and important life goals. It’s possible that the biological factors in PCOS like insulin resistance and elevated androgens are contributing to the anxiety or depression directly but there is limited and inconsistent information on this from studies.
Associations have also been found between PCOS and eating disorders, bipolar disorder, and obsessive compulsive disorder.
Treatment
Treating the mental health aspects of PCOS means treating the PCOS itself by balancing the hormones that are out of range and improving the symptoms. Because it can take time for symptoms to improve, treating anxiety and depression directly can also be beneficial. Some of the natural remedies that help with PCOS can help improve mental health too. Talk to your naturopathic doctor to get a treatment plan that address both your mental and physical PCOS symptoms.
Sick of Always Being on a Diet? Consider Intuitive Eating
Are food, weight and dieting major sources of anxiety for you? Are you trapped in that classic dieting cycle? The one where you carefully watch your diet, then later break the “rules”, feel guilty, “binge”, feel more guilty about binging and then promise yourself to watch your diet even more closely. If you’re completely fed up with this cycle and you want to work on improving your relationship with food, I suggest considering intuitive eating.
Intuitive eating is all about letting go of rigid rules around food in order to improve a negative relationship with food. It’s about following your body’s hunger cues and being flexible with your food choices. If you want to learn more about what intuitive eating is and my own personal experience with it, check out my article HERE.
Today I want to focus more on the science behind intuitive eating. The concept of relaxing the rules around eating can be really intimidating so going over the science behind intuitive eating might help you feel more at ease about it. There aren’t many studies out there on the subject yet, but the ones that exist are promising.
So, lets run through some of the promising findings that have come out about intuitive eating:
- Intuitive eating may promote a better body image than rigid diet control
- In some studies, intuitive eating resulted in a greater drop in BMI or at least it did not cause any weight gain
- Intuitive eating may be associated with improved eating behaviours
- Psychological health has been shown to improve with intuitive eating
I suspect more interesting findings will come out over time. If you want to learn more about how to do intuitive eating, you can click HERE. Clicking this link will lead you to my “Favourites” page where I have a link to a great resource to get you started on your own research.
As a naturopathic doctor who works extensively with conditions like anxiety and depression, I see how our mood can affect our food choices and how guilt around our food choices can negatively affect our mood. I enjoy working with patients who are ready to improve their relationship with food and I’m always happy to connect patients to fabulous counsellors and dietitians who share my passion for this subject. Time and time again I find that when we get our mindset to a healthier state, it’s so much easier to eat in a way that helps us feel amazing both physically and mentally.
The Diet Philosophy that Changed my Life
Have I never written about Intuitive Eating? Well, I apologize for waiting so long to write a post about something that has been so important in my life. This one’s going to get a little personal, but there’s no harm in getting to know your ND a little better, right?
Intuitive Eating has been my go-to style of eating for years now. It’s the reason why my diet may not be as pristine and perfect as others. But it’s also the reason why I have a much healthier relationship with food than I ever imagined was possible.
You see, for a large chunk of my life (pre-teens to early 20s) I had an unhealthy relationship with food. I was obsessed with limiting “bad food” and making my diet as perfect as it possibly could be. I felt horrible when I deviated from the perfect diet I planned for myself every day. In my late teens, I would have so many food cravings for the foods I kept trying to “ban” in my life that I eventually would give in and eat uncomfortable amounts of those foods. This deprivation-overeating roller coaster took a significant toll on my mental health. Plus, I felt so embarrassed that my life was being dominated by something so ordinary as food.
Eventually, I discovered something called Intuitive Eating. This is a system of eating popularized by two American dietitians over a decade ago. It is a system of eating that seems so simple but was so foreign to me because of my food issues and history of disordered eating.
Simply put, Intuitive Eating involves eating when you’re hungry, stopping when you’re full and eating whatever you want. It aims to strip away the mentality of “good food vs. bad food” that leads some people to constantly feel deprived and plagued by cravings. It involves eating mindfully and really paying attention to how food makes you feel physically rather than focusing on beating yourself up for eating something that was on your “bad” list. Sounds like common sense right?
But in a world that is so obsessed with rigid, prescriptive diets, this concept feels very foreign to many people. It was foreign to me. I thought to myself, what do you mean eat whatever I want? If I give myself permission to do that, I’ll eat the whole kitchen and I’ll eat mountains of junk food. I’m going to gain so much weight eating like this! There is no way that people with a healthy weight go around eating like this.
I was so fed up that despite these thoughts, I decided to give Intuitive Eating a try. At first, I did eat a LOT of junk food. I mean, I finally had this freedom to eat what I wanted to so of course I was going to let loose. But then something unexpected happened. Once my mind wrapped itself around the fact that there were no longer going to be restrictions on the junk food I was eating and that I could have it whenever I wanted to, I became less interested in it. My mind was also less cluttered with guilt and diet-plotting so I was able to focus more on the fact that I physically felt unwell after eating all that junk food. This awareness also made the junk food less interesting. The diet mentality was slowly disappearing and the forbidden fruit effect was fading along with it.
Nowadays my diet has naturally fallen into the 80/20 pattern. 80% of it would be considered healthy, 20% if it would not. When I’m having lots of processed or inflammatory foods, I feel the negative physical affects but I no longer feel the guilt. The times that I do push myself closer to that 100% “healthy” diet, it comes from a place of wanting to take care of myself rather than a place of shame and guilt.
As for studies on Intuitive Eating – there aren’t many. But, I personally don’t need them to be convinced. From a young age, I was acquainted with the shocking power that your mind can have over you. This has fueled my passion for mental health. Disordered eating and unhealthy relationships with food can really drain the peace from your life. If you’re struggling with these issues, Intuitive Eating might be something worth looking into. It’s not for everyone, but it was life-changing for me and many others.