by Neha Sahu, an ISSA certified Nutritionist
Insta handle @lookgoodinpcos
We all know diet and lifestyle play a crucial role in managing PCOS symptoms. It directly impacts your hormones and can either make or break them.
Consuming a nutrient-dense diet and maintaining an active lifestyle routine consistently is so important especially when you aim to manage the symptoms naturally. All of these can become overwhelming in no time. As much as we know that it is extremely important to build and follow a PCOS-friendly regimen, we also know that doing all of it at once can become very stressful to keep up with, says Neha, an ISSA Certified Nutritionist who herself had battled with PCOS for years.
Hacks to Manage PCOS Symptoms
Neha shares a few hacks today that you can add to your routine without putting too much effort. These hacks don’t need any extra time and can make your life easy. These habits will help you not indulge in those ‘uncalled for’ junk and your hormones will thank you for following these.
These hacks are also great for addressing symptoms like weight management and promoting overall well-being and quality of life by encouraging hormonal balance.
1.) Be a master of Meal Prep
You are back from work at 8 pm and too tired to start the cooking from scratch. Sounds like you, right? At such times, you are most likely to either order your food or make a quick useless noodle just for the sake of having dinner. Both the options are not good in the long run and eating too much junk can intensify your hormonal imbalances especially when you already have PCOS and can lead to weight gain and other symptoms.
Plan and prepare your meals in advance during less hectic times like weekends. This ensures you have nourishing, PCOS-friendly options readily available, reducing the temptation to opt for quick but less healthy choices. You can chop your vegetables and store them in the refrigerator in an airtight container. You can also cook and store your complex carbohydrate options like quinoa, millets, brown rice, etc You can also prepare and keep your salad jars handy for those quick options to grab.
2.) Snack Smartly
It can get too tempting to resist samosa or momos during that 4-5 pm hour of the day in the office. Trust her, most of us easily give up during that hour. To avoid the same, she highly recommends keeping PCOS-friendly snacks on hand, such as nuts, seeds, and pre-cut veggies with hummus. This helps manage blood sugar levels and prevents energy crashes during busy days and you also save yourself from eating that junk composed of empty calories that is not doing any good for your PCOS.
3.) Practice a good sleep hygiene
Going to bed at the same time daily and waking up at the same time is the best thing you can ever learn during a healing journey. It may sound a very cliche advice but you have to trust that it works wonders.
It not only encourages hormonal balance but also beats PCOS fatigue. Having said that, establishing a consistent sleep routine isn’t as easy as it sounds to be.
Practice good sleep hygiene practices like developing calming pre-sleep rituals like breathing exercises, taking a warm bath, reading a book, etc. basically anything that helps you unwind and relax. Avoid heavy meals or caffeine before bed. Refrain from using blue light and keep your bedroom cool and dark.
4.) Cinnamon Sensation-
Here comes her personal favorite most effective hormonal hack for everyone. Adding about 2-4 gm of cinnamon each day can help you balance your blood sugar and may also help improve insulin sensitivity. The best part is you don’t have to do any extra effort or cooking for this hack. “I do it every morning with my oats chia pudding”, she says.
You can also add it to your morning coffee or enjoy it in smoothies for that aromatic flavor. She also recommends choosing Ceylon cinnamon with the best quality for daily consumption.
5.) Spearmint Tea Holiness
Yes, Spearmint tea, you can consume this herbal tea despite being busy wherever you are.
You don’t have to carry anything extra to your work. It’s just the hot water that you get everywhere and Ta-da! You can safely consume spearmint tea twice or thrice a day. There is research that consuming 2 cups of spearmint tea can lower androgens in women with PCOS. Isn’t that amazing? So what are you waiting for? Grab your cup now!
Remember, these hacks are general recommendations, and it’s crucial to personalize them based on your individual needs as you may be allergic to certain herbs and spices. It’s always best to consult with healthcare professionals, such as a gynecologist or a registered dietitian, to craft a plan tailored to your specific conditions.
