5 Steps You Can Take Today to Feel Better With PCOS
If you’re a woman struggling with embarrassing PCOS symptoms, know that you’re not doomed to a life of facial hair, cystic acne, erratic mood swings, or weight gain. When I was first diagnosed with PCOS, I too, felt hopeless, but having conquered my own symptoms, and now having helped hundreds of women do the same, I can confidently say that these symptoms can be managed and mitigated through diet and lifestyle changes, so please have hope!
First, know that you’re not alone. According to the US Department of Health and Human Services, “Between 1 in 10 and 1 in 20 women of childbearing age has PCOS. As many as 5 million women in the United States may be affected. It can occur in girls as young as 11 years old.” I know how frustrating this disease can be, which is why I have created this site, community, and my practice. Even if the fact that 5-10% of American women end up with PCOS is not comforting, know I am here to support you.
There is no cure for PCOS, however you can still find freedom from PCOS symptoms and feel like your old self again by following a PCOS friendly diet and lifestyle.
While PCOS manifests differently for every woman, and the precise diet and treatment plan will differ as well, there are 5 general tips to help you start feeling better and managing your PCOS, today:
1.Know Your PCOS Type
There are two types of PCOS. Insulin resistant and hormone imbalanced. In order to know how to best treat your PCOS and mitigate symptoms, it’s important to know which type of PCOS you have. You can figure out which type you have by filling out this questionnaire.
2.Find PCOS Experts
PCOS is a complex disease, so it’s important to find specialists who know how to treat it. I remember I had to go to multiple doctors with my symptoms before one even diagnosed me, and after the diagnosis, I went through multiple doctors to find one who really understood me, the condition, and made me feel comfortable. If you live in the Northeast, here are two endocrinologists that I highly recommend, and now even work with.
You should be very comfortable talking to your doctor about your PCOS symptoms. There is a growing body of scientific evidence that diet and lifestyle play a role in PCOS symptoms, so if your doctor doesn’t suggest diet or lifestyle changes, consider finding one that does. And since PCOS does take time and consistent effort to manage, having a PCOS expert Health Coach like myself as your guide, working in tandem with your endocrinologist, can help ease the transition and minimize your symptoms, fast.
3.Remove Processed Foods
Processed foods, like chips, cookies, and crackers, aren’t exactly healthy for anyone, and definitely not for women with PCOS. You’ll be amazed at how you start to feel relief by switching to a more whole food diet, full of fresh vegetables, fruit, whole grains, legumes, nuts, seeds, and organic meat. In order for this dietary change to be effective, you must love your diet, so find recipes and meal plans that are enjoyable to eat, and take out the confusion of what to eat. Think of your food as your medicine.
4.Get 8 hours of Sleep Each Night
Sleeping only a few hours a night is sometimes considered a badge of honor, but it can wreak havoc on your health and your weight. Inadequate sleep can trigger cravings the next day and contribute to weight gain. Set a bedtime if you have trouble “shutting off”, and aim for a full 8 hours of shut eye, each and every night.
5.Drink 8 Glasses of Water Each Day
Dehydration can increase your sugar cravings, and sugar spells all sorts of trouble for your body, including weight gain. Sometimes you may feel like you want sugar, when all you really need is water.
If you don’t like the taste of water, try adding fresh fruit or herbs to it, like lemon, cucumber, or mint, to enhance the taste and hopefully help you drink more. Water is vital to so many functions in the body, from flushing toxins to carrying nutrients to your cells, so aim for 8 glasses a day.
These tips may sound simple, but will have a huge effect on your body if you follow them.