Managing your PCOS alongside the chaos of life
Managing PCOS (Polycystic Ovary Syndrome) symptoms can be challenging, especially when combined with a high-stress job and busy lifestyle. We know that cortisol levels are often already elevated in those with PCOS, especially if you struggle with Adrenal PCOS. I first hand experienced the challenges PCOS can bring to your everyday life. Take control of your PCOS, don’t let it control you.
Here are some tips to consider if you want to manage your symptoms.
Prioritise Stress Management:
Empty your stress bucket - just because there isn’t one major difficulty in your life, don’t underestimate the effect of a collection of small stresses. Assess how stressed you feel, jot down areas of your life that are causing you discomfort, and work out what you can and can’t control.
Where your role is highly demanding, take short breaks during work to stretch and clear your mind.
Practice relaxation techniques such as deep breathing, meditation, or yoga to calm your soul and mind after a day at work.
Consider activities that help you unwind after work, such as reading, listening to music, or taking a warm bath.
Regular Exercise:
Incorporate regular exercise into your routine, as it can help manage stress and improve PCOS symptoms.
And remember, you don’t have to do intense HITT workouts, run a marathon or cycle to and from work every day. Choose activities you enjoy to make it more sustainable, such as walking, jogging, swimming, or dancing.
Select movement that is right for your PCOS type - see our blog on this for more information on each PCOS type.
Balanced Diet:
Follow a balanced and nutritious diet, focusing on whole foods like fruits, vegetables, lean proteins, and whole grains. I know this is easier said than done so get organised. Plan your meals for the week, if you work in the office, prep your meals in advance.
Don’t forget snacks - it’s very easy to grab a chocolate bar or pack of crisps whilst you are out and about.
Limit processed foods, sugary snacks, and refined carbohydrates.
Prioritise breakfast. More than any other meal, breakfast can drastically improve but also worsen your symptoms. Choose a savoury, high-protein breakfast over a sweet one. A sweet breakfast gives us pleasure (in the brain) but actually gives us less energy than savoury. Sweet spikes our glucose levels, but this is often short-term and causes us to crash later on during the day. These glucose spikes worsen our hormonal imbalance, especially in those with PCOS and struggling with insulin resistance (like me).
Adequate Sleep:
Ensure you get enough quality sleep each night. Lack of sleep can exacerbate stress and PCOS symptoms.
If you are anything like me, I struggle getting to sleep. It’s typical, I get into bed and my mind comes alive. Create and maintain a consistent sleep schedule and create a relaxing bedtime routine. If one night, you know getting 7-9 hours of quality sleep is going to be difficult, take a look at the rest of your week and find time for additional sleep where needed.
Regular Medical Check-ups:
Keep regular appointments with your healthcare provider to monitor your PCOS and adjust your treatment plan as needed.
Communicate openly about your stress levels and how they may be affecting your overall well-being.
Invest in a PCOS coach:
PCOS support from your GP can be difficult and lengthy. I experienced this first hand and the treatment was often through medication. Your PCOS symptoms can be managed through lifestyle changes however, often knowing where to start, staying accountable and consistent can be difficult.
The role of PCOS coach is to empower individuals to take control of their PCOS symptoms and provide tailored support, setting realistic goals, offering emotional support and motivating clients to manage their health effectively. The coach also advocates for individuals with PCOS, fosters community, and collaborates with healthcare professionals to address hormonal health. Many of my clients come to me overwhelmed with information and struggling to overcome their own personal barriers.
Set Boundaries:
Establish clear boundaries between work and personal life to prevent burnout.
Learn to say no when necessary and communicate your limits to colleagues and superiors.
Support System:
Build a strong support system with friends, family, or colleagues who understand your situation.
Consider joining support groups or online communities for individuals with PCOS.
Mindfulness and Cognitive Behavioral Techniques:
Practice mindfulness to stay present and reduce anxiety.
Consider cognitive-behavioral techniques to reframe negative thoughts and manage stress.
Remember, it's essential to consult with your healthcare provider for personalised advice and to discuss any changes to your lifestyle or treatment plan. Finding a balance that works for you may take time, so be patient and make adjustments as needed.
