PCOS AND ADHD

Polycystic Ovarian Syndrome (PCOS) is a condition that causes hormonal imbalances affecting the ovaries. PCOS affects about 8-13% of reproductive-aged women. This number may be much higher, as many people are undiagnosed. Researchers have found a surprising link between PCOS and ADHD (Attention-deficit/hyperactivity disorder). There is evidence that shows an association between the two conditions. Women with PCOS self-reported higher ADHD symptoms than women without PCOS. The endocrine imbalance caused by PCOS can affect the same part of the brain that ADHD impacts. Both conditions negatively impact cognitive functioning, impacting memory, learning, energy levels, and emotional regulation. 

It is important to note that this association does not equal causation. That is to say, it is not proven that PCOS causes ADHD and vice versa. However, research has found an association between the two. Additionally, both ADHD and PCOS can produce similar symptoms, such as anxiety, depression, disordered eating, trouble focusing, and chronic fatigue. 

Not only do women with PCOS have higher ADHD symptoms, but having PCOS has been shown to affect the PCOS-mother’s children. Maternal PCOS is a risk factor for ADHD. Children born to mothers who have PCOS are 43% more likely to develop ADHD. 

4 STRATEGIES TO MANAGE ADHD AND PCOS  

If you have ADHD and PCOS, you are not alone! You can try the following strategies to help you manage the symptoms in your daily life: 

1. Try a PCOS-friendly diet. 

You can manage your PCOS symptoms by changing your diet. PCOS can cause low-grade chronic inflammation, so changing your diet is vital. Limiting inflammatory foods such as sugar, gluten, and dairy can help relieve symptoms. Reducing inflammation is essential, as chronic inflammation is the culprit responsible for weight gain, chronic pain, worsening gut health, an impacted immune system, and worsening ADHD and PCOS symptoms. You can learn more about creating a PCOS-friendly diet here. You can also try some of these PCOS-friendly recipes! 

2. Move your body.

Exercise can have a monumental impact on both your ADHD and PCOS symptoms. Exercise can help manage your PCOS symptoms, such as regulating weight gain, reducing fatigue, and improving sleep. Regular exercise improves symptoms in ADHD adults by changing their neurochemistry mix, oxygenating their body, and dumping cortisol. When it comes to regulating PCOS symptoms, the type of exercise matters. Try to avoid intense cardio exercises, as these can aggravate PCOS symptoms by increasing your body’s stress response. Instead, you can try incorporating slow-weight workouts, which help regulate your insulin, build muscle, and regulate your metabolism. Walking can also be beneficial to manage both ADHD and PCOS symptoms. Walking right after a meal can help regulate insulin levels and improve overall mood. You can try some PCOS-friendly yoga poses to begin crafting an exercise routine. 

3. Try stress-management techniques.

People with ADHD and PCOS often experience chronic stress and cortisol dysregulation. These can then exacerbate other PCOS and ADHD symptoms, leading to a vicious cycle. You can incorporate stress management techniques into your daily life to prevent this. Some of these include:

Mindfulness

Mindfulness can reduce ADHD symptoms and overall stress levels. Mindfulness is the practice of focusing internally, and research has found that it can help reduce stress and battle insomnia. You can begin your mindfulness journey by trying this easy 2-minute mindfulness exercise. 

Improving sleep

Getting regular and good quality sleep can help reduce the overall stress load on the body. Both ADHD and PCOS can negatively impact your sleep, so focusing on sleep hygiene is crucial. You can try these 5 ADHD sleep strategies to help you improve your sleep and lower your stress. 

Time management

Managing your time effectively throughout the day can significantly reduce daily stressors. You can try the following 11 time management tips to get started.  

Journaling

Journaling can be a great way to get out of your head and interrupt stress-inducing negative thinking patterns by putting your thoughts on paper. Starting a gratitude journal can help improve your sleep and lower your overall stress levels. 

4. Make an appointment with your primary care physician. 

If you suspect that you might have PCOS and ADHD, you should speak with your primary care physician. Your doctor can help you with your ADHD diagnosis and see if medications can fit your needs. Some medicines can help adults with ADHD manage their symptoms. Additionally, your doctor can offer further advice on medications that can help you manage PCOS symptoms, such as the birth control pill and metformin. Lastly, make sure to ask your doctor about supplements (such as inositol and vitamin D) to take to regulate your PCOS, as they can improve symptoms.  

CONCLUSION 

Having PCOS and ADHD can significantly affect your life and overall well-being. Identifying your symptoms and practicing strategies to minimize the effects of both conditions can help. You can begin by changing your diet and incorporating regular exercise and stress-reducing techniques. Do you find yourself struggling with PCOS and ADHD? As a certified ADHD coach, I’d love to discuss it with you and see if I can help. Book your free Discovery Call with me today.