A Round-up of PCOS Tips

20th Jan 2022 memyselfandchronicillness5 Comments

I was a little torn with whether to write this PCOS post today, but as you can see I have decided to persevere. The reason I was torn was because my own PCOS diagnosis over the last few weeks has been sketchy to say the least.

I was diagnosed with PCOS several years ago now (you can read previous post here) and I have struggled on with the many symptoms attached to the condition. Some of my symptoms have ‘altered’ I guess in more recent times, however the majority of them are still riding strong. Nevertheless, my GP is now questioning whether the diagnosis was right after all.

I have been back and forth down this path with doctors’ for the majority of my conditions, so why would my PCOS be any different? It is just frustrating more than anything, I know my symptoms are PCOS, so what does this mean? Is it something different? Is there something additional? Or will it be chalked up as nothing at all, taking me back to square one.

Regardless of the outcome, I wanted to share with you the top tips I have discovered over the years regarding the world of PCOS. These are centred around the chronic illness favourites – Food, Exercise and Stress.

Disclaimer- As always please note I am not a doctor, so you should always check with a health professional before trying any new tips.

Food

Diet is important with regards to PCOS for a number of reasons including regulating insulin levels and PCOS related weight gain. Due to other symptoms linked to other conditions I have always struggled getting a good balance with my diet. Several years ago I was three stone heavier than I am now, and weight loss was a very slow process for me. However, I believe it was this slow process that has enabled me to keep the weight off and more importantly not be a fluke. That is why I work on the opinion moderation is key and that making small changes will inevitably lead to bigger ones in the long-term. Small changes to make could include:

Eat enough protein
Eat little and often
Up fruit and veg portions
Choose whole foods as much as possible e.g. brown rice, wholemeal bread
Reduce caffeine
Find things to distract your cravings
Drinking water when you are hungry to see if you are indeed hungry or actually thirsty

Exercise

This section I have to confess is very much based on things I have read rather than done myself. Not because I am lazy or am dismissive of exercise, but because living with ME vigorous exercise is something I am not able to do at this moment in time. My exercise consists of an extremely short walk every few days nevertheless, if you are able to exercise here are some small tips:

Try aerobic exercise e.g. jogging, cycling, dancing, swimming, exercise class, walking (I wonder if walking at the speed of a tortoise counts – just saying!)
Try to exercise 30 mins a day
Find an exercise you enjoy that way you are less likely to give up
Make sure you are properly hydrated
Be realistic with what you can do and the goals that you set
Take breaks and have rest days – remember it is a marathon not a sprint!

Stress

Let’s face it stress is something that is around us most of the time – especially in this modern day climate. It is also something we should be mindful of regardless of what condition we are battling. However, the often unwanted symptoms of PCOS can raise those stress levels significantly causing us additional problems of anxiety and in some cases depression. Tips in combating stress include:

Practising meditation, muscle relaxation, mindfulness techniques
Getting a good nights sleep
Exercise
Mindful eating
Alternative therapies such as massage, reflexology, aromatherapy
Positive thinking (easier said than done I know, but reading up on such theories may be helpful)
Counselling
Finding a support group

For other stress management tips read my previous article here on managing stress at home and here for managing modern day stress.

For more PCOS symptom related tips check out my symptom of the week post on unwanted/excessive hair growth here and my symptom of the week post on oily skin/acne here.

I hope these tips are somewhat helpful to anyone dealing with the symptoms of PCOS. I know a lot of them are quite generic and trust me I know how annoying this can be, but unfortunately there is no fix me button anywhere. If there was I would have been first in the queue to press it.

I would love to hear if anyone else has any tips they would like to add, or maybe any part of their PCOS journey they would like to share.

Sarah xx

Chronic Illness · Dilemmas · Fibromyalgia · ME/CFS · Mental Health · PCOS · Symptoms · Tourette Syndrome · UCTD

The Difficulty of Living with Multiple Chronic Illnesses – My Top 5 Dilemmas

11th Nov 2021 memyselfandchronicillness8 Comments

It has been a few weeks since my last blog post, but I am back hoping that this week is going to be a better week symptom wise. The last few weeks have been an endless cycle of condition and symptom flare-ups, to a point where I do not know anymore which condition is the cause at any one time.

This has inspired my blog post topic for today – The Difficulty of Living with Multiple Chronic Illnesses. As all of us know living with even one chronic condition is a tough battle, but living with multiple really sends your head into a spin. This is for many reasons from the fact you never get true respite from feeling ill – as once one condition calms down another or others start to flare-up – to having specific symptoms from each condition fight against each other to make you feel that much worse or bring that much more intensity.

This is made much harder when you live with polar opposite conditions. Essentially conditions that require very different self- management techniques to get by. I personally find this so draining and confusing and often find myself in positions of fundamentally having to choose between which symptom is affecting me more in that moment in time, and therefore having to decide which symptom to tackle or ignore.

I thought I would share with you today the top issues I face with opposing conditions and demonstrate just how my multiple chronic illnesses interact with each other.

Dilemma Number 1 – Body Temperature Issues

My first dilemma is how to regulate my body temperature. Living with Raynaud’s I find I am freezing cold the majority of the time, no matter what I wear or what I am doing. My hands and feet generally tend to be like blocks of ice – my circulation is awful. I am cold to the touch and at times this can sink into my bones. Yet, living with PCOS and other menstrual problems I can encounter deep internal hot flushes which can leave me feeling faint and nauseous. My internal body can be boiling whilst my physical body is freezing making simple tasks such as showering or deciding what to wear a nuisance.

Dilemma Number 2 – Managing Fatigue

Fatigue, exhaustion, absolute pain in the ass – what ever you want to call it – has, is, and will always be my number one nightmare symptom. There is nothing worse than feeling so weak you cannot complete simple every day tasks. Every single one of my conditions has fatigue connected to it, yet they require me to deal with it in very different ways. ME, Fibromyalgia, UCTD, and PCOS all require me to pace, rest and slow down. However, Tourette’s makes that near impossible at times. Holding tics in makes my Tourette’s worse so I need to get them out, I need to move, I need to be frantic, I need to throw my hands and legs, I need to walk – all of which is a contradiction to my other conditions and how it is advised I manage my fatigue levels.

Dilemma Number 3 – Pacing

This dilemma is more of a physical vs. mental dilemma. My physical conditions all require me to pace my days to try and prevent flare-ups in my symptoms. To stop me having those crash days several days later where I cannot do anything of any use other than exist. Yet, as someone who has experienced mental health problems I know how important it is to keep my mind active and to live in the moment. And I guess sometimes to feel like anyone else. Pacing sometimes stops me doing this, it makes me have to plan, to analyse, to weigh up whether it is worth it. It makes me have to choose what matters more – physical or mental wellbeing?

Dilemma Number 4 – Exercise

Exercise is a real ‘I don’t have the answer’ scenario. It is no secret that in the world of ME exercise can make you feel worse and in my personal case this is very true. I find it brings on flares of extreme exhaustion and bouts of nausea and dizziness and can wipe me out for huge amounts of time. However, living with Fibromyalgia it is important to keep my muscles supple, and living with UCTD to keep my joints moving. If that wasn’t enough living with PCOS, weight gain is a lovely unwanted symptom, which of course isn’t helped by lack of movement. Finding a balance is near impossible and at this moment in time the ME exhaustion is kind of taking the reigns.

Dilemma Number 5 – Sun Exposure

This dilemma is one of the most difficult dilemmas I have faced this year for a whole host of reasons. Predominantly because like with many people with chronic illnesses (and people in general) I need vitamin D. In fact a few years ago I was so low in vitamin D it was deemed a significant problem. This was rectified by vitamin D supplements, that was until I developed hypercalcemia and had to stop them. This has meant getting outside in the sunlight has been crucial to stopping my levels dropping again. Getting outside has been difficult for me anyway due to condition flare-ups and a small thing like a pandemic, but now my UCTD has made this an even bigger problem. Developing UCTD I have to be careful to sun exposure and have to be protected at all times – in a nutshell I have to stay out of the sun. Note to self – need vitamin D – but cannot take supplements – and cannot get in the sun – right, got it, amazing!

Here we have my top 5 dilemmas when living with multiple chronic illnesses. The reality is we are all living with a variety of conditions that affect us all in very different ways, so we will never be like for like with each other. I wonder how many you can relate to, or if you have any of your own.

Sarah xx

Chronic Illness · Fibromyalgia · ME/CFS · Mental Health · PCOS · UCTD

Family, Friends and Chronic Illness

23rd Oct 2020 memyselfandchronicillness2 Comments

You think I would be used to it by now the subtle eye rolls, the exchanged looks of ‘here we go again’ and the deep sighs of ‘what is wrong now’ falling out of people’s lips. The sad thing is I am used to it, but it doesn’t make it hurt any less. I don’t expect anything less from strangers, people who don’t know me or my life, to look and make such gestures confused at what it is that is wrong with me exactly. I look ‘normal’ after all. Is it annoying? Yes, but does it surprise me? Not anymore sadly it is part and parcel of living with invisible chronic illnesses. It’s the people who do know me that react like that which are the real stingers; my family and friends.

How do you describe chronic illness to someone who doesn’t have one? You can give it a good go if needed, but ultimately its just words if you don’t experience it yourself. Throw in multiple chronic illnesses and it gets even more complicated as people start to suspect you may be some kind of hypochondriac as why it is always you that has to have everything wrong. I didn’t choose to get ill, yet I am and if not having to deal with my own emotions regarding my situation wasn’t enough I have to deal with everyone else’s too.

As much as I have struggled with the changes in my life over the years, it has been difficult for other people in my life too. Gone are the days of the workaholic professional in a well-paid job who back in my university days could be out for hours on end and not bat an eyelid. Now I am doing well if I manage to leave my house once every few days for a bit of fresh air. I have seen the changes in my life and in me as a person, so why wouldn’t anyone else notice it too?

One of the hardest things about being chronically ill – symptoms aside – is the disappointment I feel in other people around me. They don’t show it on purpose to make me feel bad, in fact I am not sure they realise they are even showing it at all, but I can feel it. The disappointment I am not the same person anymore that my life isn’t going in the direction it once was. I had such big goals in life and now my biggest achievement is having a shower every few days. I have learnt through my understanding of chronic illness that my goals now are just as important as my goals were before, but it doesn’t mean they seem important to others. They are out working, doing housework, raising babies and here I am congratulating myself over the fact I have washed my hair.

The truth is I feel at times I have to press the mute button on how I feel about my chronic illnesses to pacify others. Because whilst they support me physically I feel I have to support them emotionally when it comes to my illnesses more so than myself. I pretend I am ok that the mind-numbing fatigue in my body is not too bad, that the dizziness in my head will pass and the thumping headache will subside. Why you ask would I do that? Because if fighting the symptoms of chronic illness daily has taught me anything it is I so much stronger than anyone could imagine.

Seeing the sadness of others about my situation and at times their annoyance can stir up a mixture of emotions inside of me. Sometimes it is anger that they cant be more understanding, other times embarrassment that at the age of 32 I am still living the way I am and am so dependant on others, and on occasions hurt because I feel if the people who know me best don’t understand me then how can I get others who don’t know me at all to.

My feelings aside it has never really dawned on me however how it must be loving someone who has chronic illness. Loving someone and watching them live life with so many limitations. Whether that be your daughter, son, mother, father, brother, sister, friend or spouse, the person or people on the other side of the coin are suffering too. They don’t have a quick fix to make everything better so all they can do is be there, watch and support. They might not get it right sometimes, but do any of us? Because in the same way chronic illness patients may filter what they say to protect their loved ones, their loved ones probably do the same back.

Chronic illness doesn’t just affect me, sure I am living with the symptoms and the limitations, but it affects my friends and family too. It robs us all. It is natural whichever side of the illness you lay on to experience a cauldron of emotions in relation to the situation; it doesn’t make anyone bad people. We are all dealing with the beast that is chronic illness one way or another, so it is about becoming more understanding to each other’s needs.

Talk and listen, be honest and be considerate. Don’t take it to heart if sometimes you hear things don’t want to hear because sometimes you may say things too that are hard for others to digest. Even though talking is important so is having fun together and making time for each other that isn’t just about chronic illness. You are not your illness so it’s important at times to remind others of that too.

Remember you are not problem, your family and friends are not the problem. Chronic illness is the problem and with your loved ones by your side you can face it together and become stronger than ever before.

PLEASE NOTE – If talking to your loved ones is too hard and not an option then the use of support groups are fundamental and a great tool in hearing about other people in the same boat. This includes family, friends and carers as well as sufferers themselves. Don’t suffer alone – there are more people out there then you realise.

Chronic Illness · Fibromyalgia · ME/CFS · PCOS · Tips · UCTD · Work

Techniques to Use at Work

8th Oct 202027th Nov 2020 memyselfandchronicillness1 Comment

Following on from my previous blog post on Work and Chronic Illness – if you missed it you can find it here – today I am going to talk about the different techniques you can use at work if indeed you have to.

During my time at work I tried to come up with a few techniques to combat some of my symptoms which if you are in position where work is your only option you may (or may not!) find useful. Remember this will be determined by the type of work you do and the type of condition you have, so you may need to make your own adjustments based on your actual job role and health.

Muscle pain – If you suffer with muscle pain try to do some mindful stretching to stretch out achy muscles – depending on your work environment you may find you need to nip out to the toilet so it doesn’t look like you are auditioning for a fitness DVD

If you are sat down at work make sure you take up the opportunity to undertake a workstation assessment. This will help to provide you with the right type of chair, foot rest, technology and work space for your individual needs

To combat fatigue and headaches make sure you drink plenty of water and have regular snacks. This will also help keep your blood sugar steady if you suffer with dizziness

Go to bed the same time every night to let your body get into a routine

Make sure you take your full entitled break – In society nowadays we are expected to work like machines due to staff shortages and tighter deadlines and as a result feel railroaded into taking shorter breaks or in some cases missing breaks altogether. Under no circumstances allow yourself to do this as you will only pay for it later. Take your full break, get out in the fresh air and away from your work environment, eat and drink to refuel and try to switch your brain off in that short space of time

Make sure you take all medications and aids with you to work and set reminders for any medications you need to take throughout the day

If you are working in an office environment and are light sensitive then adjust the brightness on the computer screen and use coloured screen paper when reading documents

Practise deep breathing in stressful situations

Pace your activities if possible by changing between physical and mental tasks. If you have spoken to your manager about your condition/s then you could explain the importance of pacing to them so depending on your job role they could alter your tasks.

Develop a strong work life balance by not letting work become your life otherwise your home life will be the area affected

When you leave work each day switch your work brain off and shove it in a drawer – easier said than done right! The reality is though there is no point worrying about things you have/haven’t done when at home because you can’t do anything about it until your back at work – you’re wasting valuable energy. Wasted energy that will only impact your home life which is really not what you need

Speak up when things are getting tough – do not suffer in silence

Realise that if things are getting too much having time away from work isn’t a weakness. If you need to be signed off regardless of how long that is for it is probably the best thing for you at that time. Chronic illness is hard work and working with one is even harder so give yourself a break and hold up on the guilt.

Consider a career change – It sounds so easy when people say it, but not everybody is able to just give up their current job and take a chance on something completely different, but if you are struggling in your current role it doesn’t hurt to brainstorm what you would like to do instead and investigate your options. – I will be looking at doing a piece on career changes in the future so keep your eyes peeled.

The reality is working with chronic illness is difficult and there is no quick fix that will take the difficulty away, but I hope you find my suggestions helpful. The most important thing is to look after yourself and know you can only do your best, and that is all that really counts.

Chronic Illness · Fibromyalgia · ME/CFS · Mental Health · PCOS · Symptoms · Tourette Syndrome · UCTD

Symptom of the Week – Overview

2nd Oct 2020 memyselfandchronicillness2 Comments

So for anyone who reads my blog regularly or dip in from time to time you will know I have been doing a symptom of the week segment for some time now. In fact I have just counted and it has been 17 weeks!

I thought I would give a round-up of the symptoms covered and which conditions they fall into. PLEASE NOTE not all people experience all symptoms and some people may find they are not relevant to their conditions at all. Remember we are all different and therefore experience different things. To view any of the symptoms click on the links below.

Symptoms associated with all my conditions: Although they are predominately associated with Fibromyalgia, ME/CFS, Undifferentiated Connective Tissue Disease (UTCD), they also help with my other conditions of Polycystic Ovary Syndrome (PCOS), Tourette Syndrome and Mental Health too.

Symptoms associated specifically with PCOS:

Symptoms associated specifically with Tourette Syndrome:

Symptoms associated specifically with Mental Health:

I myself still have other symptoms which I haven’t covered above including light/noise sensitivity and ulcers among many others- if people would find this helpful please let me know and I would be happy to create those pages too.

Equally if there are symptoms I haven’t mentioned which you would like me to add just let me know either in the comments section or on social media. x

Chronic Illness · PCOS · Symptoms

Symptom of the Week – Unwanted/Excessive Hair Growth

11th Sep 2020 memyselfandchronicillness2 Comments

We are on week two of PCOS Awareness month so today is another symptom related to PCOS: Unwanted/Excessive Hair Growth.

Hair growth is natural we all have it somewhere on our bodies at some point in our lives, but for PCOS sufferers this can be more than the average person. Excessive hair growth also known as hirsutism is often dark and thick and can appear anywhere on your body. The most common areas for this to occur are your face, neck, upper lip, chest, thighs, tummy, bum and/or lower back.

My experience

For a long time I hid my hair growth from anyone even my doctor because I found it so embarrassing, but then I realised I needed to be honest in order to get help with my diagnosis and other symptoms. Whilst I suffer from hirsutism in a certain area I also find that my ‘normal’ areas of hair growth grow back rather quickly. I can shave my legs one day and two days later it is visibly growing back. I guess that is one plus point for the colder weather – I get to cover up more and not have to keep thinking about any unwanted hairs showing!

My top tips for unwanted/excessive hair growth – As always please check with your doctor/specialist before trying any new tips or ideas.

Identify your hair removal technique – There are so many ways nowadays to remove your hair – it’s just finding what suits you best. You need to ask yourself what’s important to you; do you want to do it yourself or go see a professional? Do you want something that is fairly straightforward, but may mean having to do it quite regularly or do you want something more fiddly in the short term, but may have longer results? You also need to consider where on your body you need to remove the hair and which technique would work best. The techniques you can explore include waxing, shaving, hair removal creams and plucking.

Decide if hair removal is what you want – Not everybody wants to remove their hair perhaps because they have to do it so often or because actually they don’t see it as a big enough issue. If this is the case you may consider bleaching techniques instead to lighten the hair. I have no experience of bleaching so you will need to do your own research if bleaching is something you want to explore.

Speak to your doctor/pharmacist about specific areas – If you have hirsutism in certain areas your doctor may be able to prescribe you creams which can help with the speed of your hair growth. Doctors can also discuss with you contraception options to help with your hormones based on your individual circumstances.

Review your lifestyle – People with PCOS tend to have higher androgen levels which can cause some of the horrible symptoms of PCOS. If you are overweight loosing just a slight bit of weight, (in the healthy way), can help to decrease your androgen levels and help with your unwanted hair.

Accept yourself for who you are – This is probably the most important tip of all, yet the hardest to master. Hair growth can be an embarrassing symptom, but once you accept it for what it is – a symptom of your condition – then you can start to take control on how it makes you feel. Feeling better in yourself mentally will help you deal with your body physically.

In conclusion, there is no rule book saying how you should deal with hair growth and it is up to you what you do about it. Whether you remove it, lighten it, keep it and embrace it; the choice is yours.

Next week is dedicated to my fellow tickers. I am talking Tourette Syndrome and next week’s symptom of the week is: Tics

'Living with' Series · Chronic Illness · PCOS

Living with… PCOS

4th Sep 20202nd Apr 2021 memyselfandchronicillness6 Comments

September is PCOS Awareness Month, so today I would like to share with you my experience of living with PCOS. This is also the second instalment of my ‘Living with…’ series – to view the first instalment about Living with Tourette’s click here.

I was diagnosed with PCOS around 18 months ago when I found that a bunch of my symptoms didn’t fit in with the stereotypical symptoms of my other chronic illnesses. As with all of my chronic illnesses I had to fight to get a diagnosis, with many doctors saying my symptoms were normal or just part and parcel of my other conditions. Nevertheless I knew they wrong and this eventually came to light.

My Symptoms

It is hard to say when my symptoms started, but they consist of hot flushes, hirsutism (excessive hair growth), oily skin/acne and changes to my periods. Of course fatigue and dizziness also play a role, but as they also play a role in my other conditions it can be quite hard to decipher where it’s stemming from at times. I probably started noticing my symptoms when as an extremely cold person even in the warmer months I started noticing the smallest activity left me drenching in sweat. Even going for a short walk outside at a snail’s pace I would get back home and find my back and chest dripping wet like I had just stepped out of a swimming pool. I also started getting drenching night sweats that I had to be seen at the hospital for because it was deemed a worrying symptom that was quickly ruled out for anything suspicious. I had noticed abnormal hair growth in certain parts of my body for a while, but never told anyone out of embarrassment and suddenly the skin on my chest and back started becoming extremely oily and spotty something I had never experienced as a teen. Whilst these symptoms occurred it was probably the change to my weight and periods that made me more aware of the changes to my body.

Weight Worries and Period Problems

At 5’4 I have always had a fairly small frame and my weight had never really been an issue throughout my life except for once or twice and even then I knew of the reasons why. Yet around two years ago I started gaining weight at a fairly gradual speed that I never even noticed it had happened. That was until one day I looked in the mirror and my normal knee length skirt was now sitting on me like a mini skirt because my stomach and hips had made it ride up so much. I looked bigger in my body, but also in my face and I didn’t recognise myself. Whilst I didn’t like how I looked it was the way I felt that affected me the most. I was sluggish and the way I moved felt slow and laboured – an effort that had nothing to do with my chronic fatigue; it was my weight gain. Taking the plunge I weighed myself for the first time in years and found I was clinically overweight something I hadn’t been for a long time if ever. I couldn’t understand what caused my weight gain – sure I probably was eating more than normal, but not at the quantities I would have to have been to gain the amount of weight I had in the timescale.

Then there were my periods. My periods have always been regular as clockwork middle of the road affairs. With them lasting the amount of days at the same severity each month until the last few years. Many people with PCOS have irregular periods or no periods at all, but I am one of the few that still have monthly periods although for how long I cannot be sure. My periods have changed so dramatically that they are barely there and I am scared they will stop before long, but only time will tell.

My diagnosis

Having all these symptoms and having them dismissed by doctors who clearly thought I had enough ‘illnesses’ as it is, I struck lucky one day with a new doctor. I decided to tell her of my bothersome symptoms and she mentioned the idea of me having polycystic ovaries for the first time. She initially referred me to the hospital to have a scan which was denied, and after much toing and froing with the doctors’ surgery I had another doctor go through previous blood work I had done which were abnormal alongside my symptoms to receive the diagnosis of PCOS.

As with all my chronic conditions my doctors told me there was no treatment or cure for PCOS and it was something I had to learn to live with. The only way I started to truly understand what having PCOS meant was by doing my own research and reading information from charities such as Verity which helped me to understand my symptoms better.

The only advice I was ever given by my doctors was to lose weight which I am proud to say I did. In total I have managed to lose three stone and am back to to a healthy weight for my height although it is a constant battle to keep it stable.

Going Forward

My biggest fear with PCOS is fertility. As I mentioned my periods have changed, but whilst I am still menstruating every month my fertility won’t be checked. Having PCOS by no means translates as not being able to conceive because lots of women do, but personally for me it may not help matters. I have other health issues which have potentially raised fertility as a concern and I can only hope everything will work out in the end.

You can’t see PCOS and like most chronic illness it is invisible to others, but for sufferers it can be a daily struggle. Spread the word and talk about PCOS alongside all other conditions because the more people talk about it the more people will understand it. I certainly didn’t know much about it until I found out I had it.

My message to other PCOS sufferers out there is that whilst PCOS has its challenges it doesn’t have your life and it definitely doesn’t define who you are. Remember you have Power, Courage, Optimism and Strength – you are a PCOS Warrior.

More instalments in the series are now available – click the condition to find out more: UCTD, Fibromyalgia, M.E/CFS and Mental Health.

Chronic Illness · PCOS · Symptoms

Symptom of the Week – Oily Skin/Acne

2nd Sep 2020 memyselfandchronicillness2 Comments

Oily skin and acne are both symptoms which can be seen with the condition PCOS. This is because the condition can see an increase in certain hormones which can lead to a increase in sebum production resulting in oily skin and in some cases acne. Whilst oily skin and acne can appear anywhere on your body most women will notice outbreaks mainly on their face, chest and back.

My experience

Being a teenager who never had any major problems with my skin, it was a shock to notice my skin change in my late twenties. Certain areas of my skin are extremely dry due to certain conditions I have whilst my forehead, back and chest are oily thanks to PCOS. As a result the skin on my upper back and chest can get spotty and irritated which gets worse depending on the time of the month and in times of stress.

Photo by Andrea Piacquadio on Pexels.com

My top tips for oily skin/acne – as always please check with your doctor/specialist before trying any new ideas or tips.

Speak to your doctor/pharmacist – The first thing I would strongly recommend is speaking to your doctor or pharmacist about your specific skin problems. Remember to inform them of your PCOS so they will take notice this is an ongoing problem rather than a one off event. Depending on the severity of your skin problems they may be able to recommend specific products you can use as well as talk to you about specific hormonal treatments you can try.

Review your washing technique – Whilst it is important to wash your effected areas it is important to not over wash them. This is because if you have acne over washing (more than twice a day) can irritate your skin and start to make your skin dry. Using water that is too hot or too cold can also affect your skin, so try going down the middle and use lukewarm water.

Check your beauty products – Look through any beauty or makeup products you use and the ingredients in them. This is because some products can actually make the oil in your skin worse. Finding the right beauty products for you may be a case of trial and error and will be very dependent on your personal skin type. In terms of makeup I personally find powder based products better than liquid as they tend to last longer and diminish the oily look of my skin. You could also look for products which are non-comedogenic as they are less likely to block your pores.

Review your make-up – Another quick note about makeup is to make sure you remove all makeup before going to bed each night to avoid pore blocking. Also review how much makeup you are wearing because whilst your go to may be to cover up your affected areas it is also important to let your skin breathe.

Carry blotting papers – You can purchase blotting papers from most beauty retail shops which can be useful when out and about and your having an oily skin moment. Whilst these aren’t designed for regular use they can help on occasions to eliminate shine and absorb any troublesome oily patches.

Drink more water – Whether this helps with PCOS related skin issues is anyone’s guess, but drinking more water does help with your skin in general so it is definitely a help rather than a hinderance.

Look at your stress levels – As with most symptoms connected with chronic illness stress can play a big role in making them worse. For more tips regarding stress you can read my previous articles on modern day stress here and managing stress at home here.

Carrying on PCOS month next week’s symptom will be: Unwanted/Excessive Hair Growth

Chronic Illness · Fibromyalgia · ME/CFS · PCOS · Symptoms

Symptom of the Week – Brain Fog

28th Aug 202027th Nov 2020 memyselfandchronicillness1 Comment

Feelings of confusion, difficulty finding words, being unable to explain things, unable to think straight, mentally fatigued and a brain like a cloud are just a few of the ways you can describe brain fog. In short brain fog affects your memory and ability to focus or concentrate on an activity.

Brain fog can stem from many different reasons related to your condition including a lack of sleep, dehydration, lack of nutrition (hunger), stress, changes in your body or just because your body isn’t playing ball on that particular day.

Brain fog can be associated with many different conditions and can sometimes be referred to by another name depending on your condition e.g. Fibromyalgia warriors may refer to this as fibro fog.

My experience

For me brain fog definitely ties in with fatigue. The more fatigued I am, the harder it is for my brain to function and vice versa the foggier my brain the more fatigued I become. This is one the symptoms for me that reminds me of my former life before chronic illnesses. Before I was quick, on the ball and alert and now in moments of brain fog I am slow, distracted and difficult to engage with.

My top tips for brain fog – as always check with your doctor/specialist before trying any new tips and ideas.

Hydrate and eat – One of the first things you can do when you experience brain fog is grab a snack and a drink. You may be dehydrated or hungry so check in with your body to see if this is an issue.

Practise mindfulness – Mindfulness is a great way to connect with the here and now. This is helpful in moments of brain fog as it can aid in your focus whilst stopping you from having to think too much. Mindful activities can be as simple as completing a page in an adult colouring book to listening to sounds around you and engaging with what you hear.

Get out of the house – This is obviously dictated by your individual conditions and any symptoms you are experiencing at the time, but if possible try to get outside. If you have a garden then sitting outside for ten minutes will help. If like me you don’t then a short walk will also do the trick. The key is the fresh air will help refresh your mind and take away some of the cloud you feel in your head.

Get a notebook – If you know remembering things is hard work due to your brain fog then carry a little notebook with you to jot down any notes that are important in your day to day life. This can be helpful for appointments if you want to tell your doctor anything or equally if they tell you anything. You can also use it to remember things such as shopping, important dates or just general bits and pieces. If writing is an issue then you could ask someone else to write for you or use audio notes instead.

Get some sleep – Sleep is an age old problem in chronic illness with a lot of people feeling tired, yet unable to sleep. For help with good sleep hygiene you can read my post on Insomnia here for more tips.

Embrace your mistakes – If all else fails then embrace your errors and explain to people your having a foggy day, week, month even. Allow yourself to be honest to allow others to be more understanding to any mistakes you make as well as taking pressure off yourself to get everything right.

September is PCOS awareness month. As a sufferer of this condition next week’s symptom of the week is in support of PCOS. Next week’s symptom: Oily skin/Acne

Chronic Fatigue Syndrome · Chronic Illness · Fibromyalgia · PCOS · Symptoms · UCTD

Symptom of the Week – Body Temperature Issues

17th Aug 202017th Aug 2020 memyselfandchronicillness1 Comment

So hot you feel you are in a sauna, so cold you feel you have taken a trip to the Antarctic – that’s body temperature for you. Most people tend to fall on one side more than the other, yet some spoonies find themselves yo-yoing between the two extremes.

My own experience

I am like day and night when it comes to body temperature. Having multiple chronic illnesses with different symptoms I can find that one minute I am struggling with my fibro and am so cold I wear four layers whilst wrapped up in a blanket clinging on to a hot water bottle. The next I am battling my hormones and PCOS and am so hot that I experience night sweats and find taking a short walk to the shop can leave me with sweat running off my back like a waterfall.

My top tips for body temperature issues – as always please check with your doctor/specialist before trying any new ideas or tips.

Cold Cats

Layer up – The easiest way to keeping warm is to wear more clothes. Take a look in your wardrobe and arrange your clothing into cold day piles making it easier to find appropriate clothing when the cold seeps in. Think thick jumpers, cardigans, long sleeved tops, tights, trousers and fluffy socks.

Nip in the shower – Sounds mad right? Why would you want to take your clothes off when you are so cold? Yet taking a hot shower or bath can help to get the blood circulating around your body helping you to warm up.

Invest in a thermal vest – This was the biggest lifesaver for me during the winter months. For people who think a thermal vest is a bit old lady then you are wrong. Nowadays you can purchase thermal vests from any good retail shop, (I am happy to share with you where I got mine if needed), and they are just like any normal fashion top in a variety of colours. So much so you can actually wear them as an alternative to a standard T-Shirt, or as a layering piece.

Eat at least one hot meal a day – Eating a hot meal or beverage may help raise your body temperature slightly as well as make you feel snug. Think of hearty soups and stews which are packed with goodness.

Hot Honeys

Layer down – If you are getting too hot especially if you are having a flush then the easiest thing is to take clothes off. As with the cold cats you can have a look through your wardrobe and put together a pile of clothes that are you go to in hot moments. Think linen trousers/shorts, cotton t-shirts and dresses. If out and about make sure you wear clothes that you can easily take off such as cardigans and jackets.

Nip in the shower – This time you want to have a cool shower or bath to bring your body back to a comfortable state and to remove any sweat that has built up on your body. If you are unable to because you are not at home then try running cold water onto your wrists for a quick effect.

Invest in a fan – Whether they are electric or hand held fans are a great cool me down fix. You can choose bigger models which you can plug in at home or smaller versions which you can use on the go and are easy to pop in your bag and bring out when needed.

Look at your bedding – If you are like me prone to night sweats then you may want to look at the bedding you use. Depending on how much you are willing to pay you can find a variety of cooling sheets. In general look for breathable fabrics such as linen and cotton that are made of natural fibres.

Next weeks symptom – Brain Fog

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