#MondayMotivation: Good start to the week after Halloween fun

Halloween weekend is certainly a TRICKy time for those of us counting carbs. My stomach has been pretty upset lately from the meds, so I did not really do any drinking this weekend, but I certainly got back together with carbs for a Halloween rendezvous. I don’t know about you, but I feel like if I do not let myself enjoy holidays when everyone else is, I go crazy. It is hard enough to order the salad when everyone else has pizza on a normal basis…so I give myself some breathing room for holidays. That being said, I had some chips, bread, fries, and did not go protein style with my turkey burger because…R.I.P DIET for this weekend. I will say that I tried to make healthier choices (i.e. wheat bun instead of white) and I also feel back in love with one of my favorite healthy snacks…red bell peppers with salt and pepper. SO good. SO healthy. All that being said, I certainly did not stick to 110g carbs per day. I am pretty sure a handful of fun sizes helped with that.

But now it is time to get back on track. And even though I am feeling especially irritable today (maybe it is just Monday, maybe it is meds, who really knows for sure…), I have been pretty good at staying on track. It is pushing 4pm and as I type I am snacking on cherry tomatoes and seeing that I am at 48g carbs. I said no to California Pizza Kitchen with co-workers. No to the Indian station in the cafeteria with rice and garlic naan bread. No to ALL the extra candy around the office. I am really trying to commit.

To top it off, I got a slow cooker done before going to work and will see if it is a good one tonight. Definitely staying low carb for this meal…and there is something about having dinner already done as I drove in for work that made me feel ready for anything.

So yes, I am irritable. Yes, I miss carbs. And yes, I really don’t know how I have been so good today. But I have been…and even though this lifestyle is overwhelming, I am living one moment at a time. And in this moment, these cherry tomatoes taste REAL GOOD.

Here’s to a good week!

#WeighInWednesday: Rollercoaster Ride

This last week has been a roller coaster…and not in the fun way. I have been having the hardest time getting into my groove with medication and diet. Maybe it is the fact there are carbs EVERYWHERE at work. Maybe it is the fact Halloween candy is everywhere. Maybe I am feeling extra tired. So many possibilities…all of which lead to a pretty steady relationship with carbs lately. I have had days that have been SO good with what I eat and remembering my medicine. Then there are the days when on my drive into work I realize I forgot my meds. Or I decide I need to eat that Reese’s Peanut Butter cup. And the cracker snack pack. And the bagel. Consistency has definitely not been great for me in the last week.

Despite the roller coaster, I am not up any weight from last week. I am still 4 pounds away from my lowest weight and 22 pounds from my goal weight…but at least I did not gain from last week.

Here is what I did well last week:

• FOOD JOURNALING – Since I have felt like my carb rendezvous have been quite intense, I have been writing down what I am eating again. I have found food journaling has really helped me get control

• GOOD CHOICES – I have had a few meals where I have very decisively avoided carbs and chosen something healthier. Even though everyone around me is chowing down on mac and cheese…and fries…and (sigh) you get it.

Here are my opportunities for the coming week:

• EXERCISE – I still have not found a groove with a workout schedule. I know how important it is…I have nothing more to say except I know I need to be like Nike and JUST DO IT.

• CONSISTENCY – Most of my life, I have been all about focused bursts of productivity and lulls of…well…not productivity. As a general statement, I need to focus on my consistency – especially with my diet.

• CHOOSING JOY – I don’t know about you, but in the world of social media, it is so easy to compare. I have been really trying to focus on my blessings and not comparing to others. I am going to work to continually choose joy…and make that choice with a grateful heart.

No matter if you are fighting PCOS, Diabetes, staying on a diet, or just trying to be a functional, productive human…there are ups and downs. It is crucial to understand that and give yourself some breathing room. On this crazy roller coaster, we can learn just as much on the lows if we choose to…so here is to learning and some smooth sailing once I get my groove back.

#WeighInWednesday: Down 3 pounds

Even though it has been pretty rough dealing with the nausea and vomiting caused by my medication, I am proud to say I am down 3 pounds this week! I am down 8 pounds in the past month since last visiting my Endocrinologist and being focused on doing all I can to reduce the amount of medication I am needing to take.

Things I did well this week:

• Since dealing with the medication side effects, I have been drinking significantly less. Not only has this made me feel better, but I believe it is a big contributor to the weight loss

• It has been a goal to get back on track with exercising and I am proud to say I got in 4 workouts in the past week – mostly walks or hikes with the dogs. It has been very peaceful to be outdoors and has also been a great workout

• Medication has been a challenge for me because quite frankly, I get tired of 8 pills a day and 1 shot per week. Before my last appointment, I had decided to skip doses because I was simply exhausted from taking so much medicine. This past week, no matter how tired I was, I stuck to my medication. It has not been fun, but I know how important it is. My doctor put it into pretty hard to ignore terms for me…he said, “Either don’t take your medication and live to your 50th birthday, or take your medication and live to your 90th birthday.” I choose 90, thank you.

• Even though I vomited nearly every day, I stayed active and positive. I understand the nausea and vomiting are side effects that I need to deal with for now, but I have refused to let them stifle my time or activities with friends. There have been some really hard days where it was clear to those around me I wasn’t feeling great, but I am proud of myself for getting up and getting out instead of wallowing in bed.

Opportunities for improvement:

• Since dealing with being sick, I have been downing saltine crackers like it was my job. A lot of days, this is all my body can take after the medication along with Sprite (at least it is Sprite Zero with less sugar). I do not eat much meat, but my typical fish that I would order to stay low carb has not been appetizing to me at all. With meat not really being an option, I have eaten more carbs than I should like Pad Thai noodles, corn tortillas, or egg rolls. I definitely want to be patient with myself, especially since weight is still coming off…I just know these carbs are not the best for me and make it hard to stick to 110g of carbs/day that my doctor prescribed.

Goals for next week:

• Next week, I start a new job! I am very exciting for this opportunity…it really is a dream come true for me. While at the new job, I want to be sure to get up and workout…starting this new chapter the right way with the 20 minutes of exercise my doctor prescribed.

• Stay positive – I tend to worry about things I should not and as I start this new role, I want to be as positive and upbeat as possible. No matter how I feel or what may creep into my mind, I will be confident and positive.

• Stay on track with my 110g of carbs a day goal. This will be hard because I am going to a music festival this weekend, but I will definitely try. The same goes for my medication.

How did you do this weigh-in Wednesday?

Health update: Scared, but resilient

jour·ney
noun
an act of traveling from one place to another.

Over the last couple of weeks, I have developed false faith that I was better. I convinced myself that December’s visit to the Endocrinologist was so good, that I could get back together with carbs on a regular basis. I have been evolving my diet the way I have in the past…after months of being good, I believed I was on the right track and could afford eating the way so many people around me do indulging in carbs on a regular basis.

I was wrong. Very wrong.

This morning’s appointment was eye opening. When I started this journey back in November, my testosterone level was at 90. The healthy rating for a woman is 30. If I did not get treated, I was on a path to have heart failure. In the next decade. After starting this blog and staying very disciplined in my carb breakup, I got my testosterone level down to 53. This gave me false comfort to allow carbs to creep back into my life…first, when I was stressed. Then, on the weekends. And ultimately, whenever I felt like it. My testosterone level was at 56.

My Endocrinologist is one of the kindest, most talented people I have ever met. Today’s appointment would have been terrifying if it wasn’t for his sense of humor, open dialog, and genuine concern he has for me and all of his patients. Even with his skill and kindness, today was still a very scary wake up call.

I shared with Dr. Marcus that I have been exhausted. I was exhausted from staying on the diet and feeling so limited. Exhausted from taking so many pills every night. I admitted that I have not stuck to 110g of carbs today, had not been regularly exercising 20 minutes a day, and even have been skipping medication on days I am over taking pills. Admitting all of this to him was obviously imperative for him to help course correct, but more importantly, it caused me to be honest with myself.

In addition to staying on track with my carb breakup, Dr. Marcus made the following adjustments to treat my Insulin Resistance and PCOS. Every case is different, but here is how we are approaching my journey to health:

Thursday Progress: No change on the scale, but changing my attitude.

Starting this blog has been one of the best decisions I have made in a while.

I have felt so supported by so many of you. Thank you for your words of encouragement, hope, and care. This community has really reminded me how wonderful it is to connect with people all over the world that are sharing in your experiences. Even though the last few weeks have been harder than usual, sharing and connecting with all of you has made me feel more motivated than ever.

This morning’s weigh in was steady with last week. It is definitely not the number I want to be at although I am pleased that I have not gained more weight since last week, especially considering carbs and I were on again/off again this week.

I have my check-in appointment with my Endocrinologist next week, so I know I need to get back to taking control of my life. If you have been following my blog, you know I am TERRIBLE with needles, so whenever I need to go to my Endo and have bloodwork done, I am less than pleased. All that being said, I think being back in the lab and having to go through a blood withdraw may be the wake up call that I need that I do not have the luxury of choosing when I feel like following my diet. If I don’t make improvements, I will only get heavier and sicker.

Successes this week: 

• While I had a couple meals of weakness, overall I was better about making low carb choices. My husband and I found a new spot that does amazing chicken wings in 3 different sauces for Happy Hour…I will keep trying to find new treats like that to indulge in

• There was a nice success at work this week that helped me feel motivated to get back on track. If I want to be my best self in all facets, it really starts with a healthy body and taking better care of myself.

Opportunities for next week:

• Get back to treating my conditions more seriously and sticking to more disciplined low carb diets. It really is such a rabbit hole if you let yourself go and eat with no care or concern. I need to remember this is a lifestyle I must accept and treat it as so.

• Exercise. But seriously. I know this is something my Endo will bring up next week…at minimum I should try to start the week right so I can let him know I am trying to get workouts in.

• Take better care of everything around me and not give in to feeling tired. If I take better care of me, I know it will help me be a better wife, friend, and worker.

• Stay positive. So many of the things I worry about never even happen. I need to have faith and stay thankful for all the blessings I do have. Dwelling in negativity is helping me or anyone around me.

Definitely a week with more opportunities than successes…but I do feel focused and ready to take back control of my health and life.

Dear Carbs – you are great, but seriously back off. I am walking away as much as I love you so I can be happier and healthier. It would be great if you could keep your distance and let me get stronger. xo Me

PCOS and IR: Not an easy lifestyle

SPOILER ALERT: This post contains the whole truth and nothing but the truth on how the last week and a half have gone.

Having PCOS and Insulin Resistance is hard. As in VERY hard. The last couple of months I have tried to be positive. I have followed the rules the best I could. I try to look on the bright side and take each day with a new level of faith. But it is hard and I have not been doing well.

Sticking to 110g of carbs a day is pretty hard. Especially when you work in an office where there are free carbs around you everywhere and cafeteria options that are hard to ignore in all their carb filled glory. It is hard to ignore the free bread or tortilla chips on a table when you go out to eat and your friends are enjoying the carby deliciousness. It is hard to not take the easy route with food…so many carb filled options are typically the easiest to get when you are in a rush.

And the ovulation. Every 10-14 days. I mean…come on. The cramps, nausea, and exhaustion have been out of control causing me to crave even more of what I shouldn’t eat.

If all this isn’t enough, I am in a new role at work that is BRAND new to me. While it is exciting to learn something new every day, it is also exhausting. I find myself more insecure than I have been in a long time wondering if what I am doing is right. I am working so hard to please everyone and exceed expectations. All while fighting Insulin Resistance and PCOS.

I wish it would all just go away and I can do what I have done in the past…if one diet doesn’t work, choose another one. But that is no longer an option. Insulin Resistance and PCOS are real which no way around them.

So if I can’t go around these challenges…I need to keep fighting and find a way to go THROUGH the challenges. While the last couple weeks have been so hard, I know I am a fighter and I know I will get healthier. Now time to go meet a friend for dinner and ignore the free bread…

Thursday progress: Staying steady

While Thursday morning weigh-ins are typically most joyful when I am down from the last week, I must say I am almost equally pleased that I did not gain any weight from last week’s weigh-in. Valentine’s weekend was filled with a crazy about of carbs and cocktails which ended up snowballing into over carb indulgence for a majority of the week. Last night was also a very late work night, so I ended up not having dinner until almost 9pm. In the past late dinners typically mean a heavier weigh-in.

All that being said, the more I read and hear from many of your stories about PCOS and IR it is clear to me that I need to be patient with myself. The cravings, exhaustion, and pain are all very real things that I believe I (and many of you) are very strong to battle. While I really just want to stay in bed all day with my dogs while cradling a baguette topped with pasta and french fries, I know that I am strong enough to get up each day and fight. Will all battles be won? No. But I am I fighting? Heck yeah.

SUCCESSES THIS WEEK:

• While I gave into carbs more than I should this week, I also was really strong and turning down incredibly accessible carbs. I don’t know about you, but my office has free carbs. Like all the time. Yesterday I went to get more tea and what did I find? Catering size platters of chow mein. And rice. I mean… Also, while my husband enjoyed a turkey club with waffle fries last night, although I was exhausted and wanted the same, I indulged in grape leaves (a little rice) and had a curry chicken salad for dinner. I call that a win.

• As a person who struggles with mornings and is typically late if anything is earlier than noon, I was proud of myself that I was EARLY for an 8:30am meeting this morning. I got up with enough time to get myself together and rock my presentation. If I can do it for my company, I should be able to do it for myself with morning workouts. While I truly hate waking up, it does make me feel more prepared for the day when I get an early start. This morning definitely motivated me to get up tomorrow morning (especially since it is a later start) and get my 20 minutes of exercise in.

OPPORTUNITIES FOR NEXT WEEK:

• Carbs and I are not going to be involved next week. We just aren’t. I really want to commit to the next week between my food, medicine, and exercise to really see the great results I get when I do those things. If my weight stays the same, I am going to need a moderate restraining mechanism to keep me from all the carbs I missed and want to eat out of frustration of no progress…but we will cross that bridge when we get there.

• Since my weeks for progress start on Fridays, I will plan to wake up tomorrow morning and get those 20 minutes of exercise in. I CAN DO IT.

How did you do this week?

Carbs and I got back together this weekend…and now I am tired and wanting more!

This past weekend carbs and I definitely got back together. In a big way. One of my best friends and her husband were visiting us in LA from Nor Cal, so we were constantly eating out and overindulging. We did get a great hike by the Hollywood sign in, but the weekend was filled with all you can eat brunches, mimosas, and late night pizza deliveries. While this was all fun and good at the time, I have been VERY tired this week and craving more carbs.

Confession: last night I got home much earlier than my husband and was starving. I had a healthy low carb lunch, but by the time I was home I wanted whatever I could get my hands on. Unfortunately for my PCOS and IR, leftover pizza won the no carb battle.

As I explore the challenges of this new lifestyle, it has been helping me to really understand the impact carbs have on my body. The more I know, the harder it is for me to get back together with carbs by staying strong in my decision for  us to break up.

Here is some of the info I found to help me stay strong and just say no to carbs:

Why are carbs making me tired?

Insulin resistance is a process in which the body is inefficient at managing sugars and starches you have eaten in your diet. When you eat a carbohydrate, such as a piece of bread or something sweet like ice cream, your body releases insulin from your pancreas to process that sugar. Without insulin, you would not be able to assimilate this sugar, called glucose, from your blood stream into your liver and muscles. In insulin resistance, your body makes too much insulin for the amount of carbohydrate consumed. This extra insulin is what causes so many of the listed problems, both functional problems (those which precede pathological), as well as pathological problems (those with tissue alterations.) Initially, the extra insulin often ends up processing sugar too rapidly and blood glucose levels are driven too low. This is called hypoglycemia or low blood sugar. This adds stress to the body and causes the production of other hormones (especially adrenal gland hormones like cortisol), which increase blood sugar levels. As CI gets worse, more and more insulin is needed to process a small amount of sugar. The insulin eventually becomes ineffective at driving the sugar into the cells where the nourishment is needed. The cells have become resistant to the insulin.

As CI is developing, the extra stress on the hormonal system, particularly to the adrenal glands, overworks these organs. This results in a complex pattern of symptoms that differ from person to person.

Symptoms of CI include but are not limited to sleepiness, drowsiness, lack of concentration, or a feeling of being bloated after a meal, especially one containing sweet foods or starches. Always feeling hungry or having weak legs or knees after eating is also a symptom of CI. These are just a few of the functional symptoms.

All of this explains why I have been so incredibly tired…especially the more carbs I eat.

Why does eating carbs cause me to want more carbs?

Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows. The findings, published in The American Journal of Clinical Nutrition, suggest that these so-called high-glycemic foods influence the brain in a way that might drive some people to overeat.

For those who are particularly susceptible to these effects, avoiding refined carbohydrates might reduce urges and potentially help control weight, said Dr. David Ludwig, the lead author of the study and the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital.

Also, research suggests that when blood sugar levels plummet, people have a tendency to seek out foods that can restore it quickly, and this may set up a cycle of overeating driven by high-glycemic foods, Dr. Ludwig said. “It makes sense that the brain would direct us to foods that would rescue blood sugar,” he said. “That’s a normal protective mechanism.”

Makes a lot of sense why I am wanting more carbs…my body thinks it is a reward and is wanting to restore low blood sugars when my levels plummet after they spike. I also have heard from a lot of other people that it is hard to change the mentality that a whole day or even week is wasted once you slip up on your diet. Have to take it a meal at a time…

Getting back on track:

Knowing all this, I am proud to say I made a healthy choice for lunch today:

Greek salad with fresh feta and grilled chicken kabob. I especially love the garlic sauce many Mediterranean or Lebanese restaurants have. It is just garlic, lemon, olive oil, and ice!

Here are some great articles that helped inform this post:

• http://www.drgangemi.com/healthtopics/diets/carbintolerancetwoweek/
• http://www.livestrong.com/article/530662-does-eating-carbs-make-you-sleepy/ 
• http://well.blogs.nytimes.com/2013/06/27/how-carbs-can-trigger-food-cravings/?_r=0 

PCOS: How to explain what you are going through to those you love

As I work through PCOS and Insulin Resistance, my hope is that along with sharing my journey, I can compile some of the best articles I find to make my blog a one stop shop for others looking for comprehensive info on PCOS, IR, and healthy living.

I don’t know about you, but I feel like PCOS has caused such a big lifestyle change, I am constantly trying to explain what is going on with me. Typically, I explain it in a way that my body takes carbs, turns them into fat, and then stores them for longer periods of time than other people. If we were in a zombie apocalypse and food was scare, I would be set. But as a 30-something woman living in LA, fat storage is not nearly as desireable.

Here is an amazing article from one of my favorite resources, PCOS Diet Support. This POV is for your partner, family and significant other. Here is an explanation of PCOS for our partners and significant others..something that makes PCOS easy to understand.

WHAT IS PCOS?

I have PCOS or Polycystic Ovarian Syndrome. I know that you think of it as “woman issues” but it’s important that you know what is happening with me and my body because it affects both of us and I’m really going to need your help in coming to terms with it, living with it and getting it under control.

So, I do have “woman issues”. Basically I don’t ovulate every month, which means that my cycle is very irregular. I also might have some cysts on or in my ovaries. The biggest thing, though, is that I don’t process carbohydrates properly and my body is over sensitive to insulin. This means that I produce too much insulin for the carbs that I eat. The insulin also makes my ovaries release too much testosterone (all women produce testosterone – I just have too much of it).

PCOS is pretty common. Every 1 in 10 women have it so I’m not abnormal or alone in it.

THE SYMPTOMS

The symptoms of PCOS are pretty rough for me to deal with and can make me feel unattractive. I sometimes struggle with my weight. It’s not for lack of trying, I promise! All of that insulin quickly stores my carbs as fat and makes it difficult for me to lose it.

I have hair where I really don’t want hair and I may lose some of my hair on my head. I also may have bad skin (think teenage boy acne). It’s that darn testosterone.

One of the hardest things about PCOS is that having babies might be a struggle. It’s not impossible by any means but might take longer than we’d like.

WHAT I NEED TO DO FOR ME

PCOS is not a death sentence and I’ve made a decision that although I have PCOS, it doesn’t have me. There are things that I can do to manage my PCOS and help with my symptoms.

The biggest thing I can do for me is to lead a healthy lifestyle, keep active and eat properly. This will make my symptoms easier to manage (exercise and diet are huge in dealing with the insulin which will help with the testosterone). The way I eat is not necessarily aimed at me losing weight (although it will help) but on getting healthy. So we can change the way we eat and get healthy together. There are also some supplements that I take regularly which have been really helpful in managing my symptoms.

I can get help from my doctor or endocrinologist (hormone doctor) and there are medications I can take.

If we’re not ready to think about a family, I can also take birth control, which will keep my symptoms in check for a while. As soon as I come off the pill, though, my symptoms will come back so birth control is a temporary fix and can have unpleasant side effects.

If we do decide to have a family and we’re struggling to, we can go to see a reproductive endocrinologist to look into fertility treatments. They’ll want to check you out too and treat both of us if need be.

WHAT I NEED YOU TO DO

The biggest thing I need from you is your love and support. There are times when living with PCOS is going to make me angry, depressed and feel unattractive. Please just love me through it.

I’m going to do everything I know to do to eat properly and exercise. Please help me by eating healthy too and being active with me. Let’s go for lots of long walks, take up mountain biking or ballroom dancing. If you do have treats (which you’re totally entitled to), please hide them from me so that I’m not tempted by them. Also, please share with them with me once in a blue moon because I also deserve a treat every now and then.

Bearing in mind what I said about feeling unattractive, when I’m having an “ugly” day (and they do happen), please remind me how beautiful I am. Encourage me to get my hair done, have a pedicure or a massage. Sometimes I get so caught up in the daily grind of work, keeping a home and our family, looking after my health, that I forget to take some time just for me. I need you to help me do that.

THANK YOU

It sounds a bit trite but thank you so much for taking the time to read this. It shows me that you want to understand what I am going through and want to support me and that means the world to me. Thank you for loving me in spite of my many faults (PCOS included) and thank you for choosing to walk this road with me. Having PCOS is not easy but with you by my side, it makes it a little more manageable!

You can find the full article here: http://www.pcosdietsupport.com/pcos-symptoms/pcos-explained-partner/

PCOS & Insulin Resistance: Fighting Fatigue

Lately it has been harder and harder for me to wake up. Initially, I assumed it was because I was taking on new responsibilities at work and the learning curve was taking a toll on my energy. As it as seemed that fatigue has not improved, I thought I would do a little more research on PCOS and Insulin Resistance to determine if they are contributing to this not so fun fatigue my normal energetic self has been encountering.

As I develop questions on why things are happening to my body while fighting PCOS and IR, my hope is to share my findings with you and make my blog a one stop shop for being the healthiest and happiest you can be. Since I have been feeling so tired, I started to do some research and compiled the best info I found in this post. I hope it helps those of you with PCOS/IR…and people who have just been feeling extra tired lately, too! Many of these symptoms can be due to fluctuating hormone levels and increased anxiety.

As it turns out, PCOS and fatigue are both linked to an imbalance of the endocrine system and are characterized by an excess of male hormones. Fatigue, a symptom commonly associated with PCOS, is also closely linked to the thyroid and adrenal glands. At the heart of both of these issues, however, is a disorder known as Insulin Resistance. Lucky for me…I have both IR and PCOS.

To add insult to injury, fatigue frequently causes women with PCOS to treat their low energy with carbs and caffeine, which dumps more glucose into the blood in a never-ending spiral of weight gain and increasing insulin and glucose levels. As fatigue and insulin resistance worsen, excess fat cells produce too much of another hormone, estrogen.

Here are some additional causes of fatigue and how to combat them. Here’s to hoping this will lead to a more energetic week next week!

Lack of Sleep: Obviously, the first sign that you are zapped of energy could be that you aren’t getting enough sleep. Most adults need 7 to 9 hours of sleep nightly. My Endocrinologist prescribed me with Trazodone to help me sleep…I have noticed a big difference in how rested I feel and my husband says he has noticed I am not tossing and turning as much.

Poor diet: One of the most common causes of low energy can be from eating the wrong foods. Eating a diet high in refined carbohydrates and simple sugars will cause your blood sugar and insulin levels to skyrocket and then crash, leaving you ready for a nap. Start the day with a meal that contains at least 10 grams of protein (eggs or Greek yogurt are two good ones). Swap refined carbs for whole grain ones (try quinoa, faro, or oats) that won’t send your blood sugar into orbit. Over the last week, I have not been eating well due to the nausea, so perhaps this has been a big cause of my fatigue.

Dehydration: Studies show that even mild dehydration can result in significant dips in energy levels. You need 6 to 8 cups of fluid each day for proper hydration (yes, this includes caffeinated coffee and tea) so drink up! I really have not been drinking all the water I should…I used to be really good at finishing at least one large water bottle a day at work, but lately not so much.

Exercise: Even if you are tired, exercising can give you more energy thanks to the secretion of feel good chemicals called endorphins. One study found that just 20 minutes of low-intensity aerobic activity three times per week decreased subjects’ feelings of fatigue by 65 percent. This 20 minutes of exercise is right in line with the 20 minutes prescribed by my doctor…I just need to make it happen.

Iron deficiency: If you experience heavy monthly bleeding, don’t eat animal products, or are an intense exerciser, you may be deficient in iron. Since iron’s main role is to transport oxygen, not having enough will make you feel exhausted and out of breath, even with minor exertion. Discuss getting your levels checked with your doctor before supplementing your diet with extra iron. My doctor did prescribe iron for me and even Vitamin C to help improve the absorption of iron. I also do not eat red meat or pork, so I certainly have iron deficiency in diet.

Hypothyroid: When the thyroid doesn’t produce enough hormones it can affect your energy levels. Ask your doctor for a full thyroid panel (TSH alone is not enough).

Gluten sensitivity or Celiac disease: A hallmark feature of someone with celiac disease or gluten sensitivity is fatigue or “brain fog” after eating foods that contain gluten. It’s recommended to be checked for celiac disease, an autoimmune disorder, before adopting a gluten-free diet, which can mask symptoms and prevent an accurate diagnosis.

Vitamin B12 deficiency: If you take birth control pills or metformin or eat a vegan diet, you may be deficient in Vitamin B12. A defiiency in B12 not only causes chronic fatigue, but permanent nerve damage. Ask your doctor to check your B12 levels. Since I am definitely on Metformin, it looks like I should be adding B12 to my daily vitamin regimen as well.

Depression: Depression and fatigue are a vicious cycle with each fueling each other. Being depressed can be like living in a constant fog. Lack of motivation and sleep disturbances can contribute to depression. Engaging in regular exercise can help boost mood. If you feel you are depressed, we recommend seeking treatment from a mental health expert.

Sleep apnea: Several studies have shown that women with PCOS suffer from a much higher rate of obstructive sleep apnea, a disorder that causes your airway to be narrowed or blocked. Even if you do get a sufficient amount of sleep, if you’re not oxygenating well, you won’t feel rested. This can account for the tossing and turning my husband has been tolerating for the last 9 years.

Now that I have a better understanding of these causes, it will make it that much easier to get back to my energetic, positive self again. I hope these tips helped you as well!

Here are some of the helpful articles that helped inform this post:

• http://www.pcosnutrition.com/links/blogs/why-am-i-so-tired.html 
• http://www.dummies.com/how-to/content/pcos-for-dummies-cheat-sheet.html
• http://www.divinecaroline.com/self/wellness/pcos-and-fatigue