How I'm Learning to Manage My PCOS
For many years I have been living with PCOS (polycystic ovarian syndrome). It can be difficult to manage this condition and I have been searching for ways to help me better cope with the symptoms. In this blog post, I am going to share some of the things I have done to help me manage my PCOS and how they have made a difference in my life. I hope that by sharing my experience, I can help others who are struggling with PCOS.
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The basics of PCOS
Polycystic Ovarian Syndrome (PCOS) is an endocrine disorder that affects an estimated 1 in 10 women of childbearing age. It’s caused by a hormonal imbalance, typically characterized by elevated levels of androgens (male hormones like testosterone), high levels of insulin resistance, and anovulation (an inability to ovulate regularly). This can lead to a wide range of symptoms, including irregular menstrual cycles, weight gain, excessive facial and body hair growth, acne, and infertility.
PCOS is a complex condition with no known cure. However, there are many ways to manage the symptoms and side effects. Lifestyle changes, such as eating a healthy diet, getting regular physical activity, and reducing stress, can help. Additionally, medications and treatments such as birth control pills, anti-androgen medications, and fertility drugs may also be prescribed. It’s important to talk to your doctor about what treatment is best for you.
The symptoms I experience.
Living with PCOS can be difficult because of the various symptoms it can cause. These can range from physical symptoms, such as excessive facial hair, acne, and weight gain, to psychological symptoms, such as depression, anxiety, and low self-esteem.
One of the most common physical symptoms I experience is irregular or missing menstrual cycles. This can make it difficult to plan for and predict when my periods will occur, making it hard to plan for activities or have a regular menstrual cycle.
Additionally, I often experience fatigue and difficulty sleeping.
Other physical symptoms I experience include excess body and facial hair growth, which can cause significant distress and embarrassment. I also struggle with severe acne and painful cysts on my skin. I also struggle with obesity due to PCOS, which can contribute to further physical and mental health issues.
The psychological symptoms I experience from PCOS can be even more difficult to manage. For example, I often feel depressed or anxious due to the physical changes that come with the condition. I also have difficulty concentrating and find it hard to focus on times due to the fatigue caused by the condition.
Learning how to manage my PCOS has been a long process that I'm still learning about. While it can be frustrating at times, I'm learning how to cope with the symptoms and work towards bettering my overall health and wellbeing.
The changes I've made to my lifestyle.
Living with PCOS can be difficult and overwhelming but making a few lifestyle changes can help make it more manageable. The most important thing I’ve done is educate myself on the condition so I can better understand how it affects me. I’ve also taken steps to reduce stress by adopting healthier habits like regular exercise, reducing caffeine intake, and meditating.
I’ve also started to pay closer attention to my diet, choosing more nutritious foods that are high in fiber and low in sugar, as well as taking supplements such as:
1. omega-3s
-Algal oil is a vegetarian DHA oil that does not come from cold-water fish.
-There is no risk of ocean-borne contaminants when using algal oil.
-DHA is an integral part of neural membrane phospholipids in the brain.
-Algal oil also helps reduce triglycerides and LDL cholesterol.
-𝐈𝐌𝐏𝐑𝐎𝐕𝐄𝐒 𝐁𝐑𝐀𝐈𝐍 𝐅𝐔𝐍𝐂𝐓𝐈𝐎𝐍: It also aids in cognitive skills and building memory.
-TRIPLE STRENGTH OMEGA-3 ACTION
-OMEGA-3 for HEART, EYE, BRAIN, SKIN & EYE HEALTH
-DESIGNED FOR BETTER ABSORPTION
-OUR FISH ARE WILD CAUGHT USING SUSTAINABLE FISHING PRCTICES-NEVER FARM RAISED.
2. Vitamin B6
-GREAT TASTING, FAST MELT TABLETS
-Bottle made with 97% post-consumer recycled materials. Please recycle.
3. Chromium
-VERY IMPORTANT FOR SUGAR STABILITY.
-THE CINNAMON WILL ALSO HELP WITH BALANCE OF SUGAR IN BODY. THIS IS IMPORTANT FOR PCOS CONTROL.
4. CoQ10
-ESSENTIAL FOR ENERGY PRODUCTION
-Helps support a healthy heart and cardiovascular system
I’ve also incorporated herbs into my daily routine to help manage symptom, such as:
1. Milk thistle
-I PERSONALY LIKE THIS ONE BECAUSE IS SUGAR-FREE.
2. Dong Quai
-THIS SUPPORTS HORMONAL BALANCE.
-WITH PCOS YOU ARE PRONE TO ALL OF THE ABOVE.
3. Saw palmetto.
-I ALWAYS MAKE SURE IT SAIDS WOMEN.
-WITH PCOS SOME HAIR LOSS CAN BE PRESENT. SO, WITH SAW PALMETTO, IT CAN HELP WITH HAIR STRENGTH.
-IF YOU ARE ONE THAT HAS A GOOD HAIR ON YOUR HEAD, THEN YOU MIGHT GET AWAY WITH SKIPPING THIS ONE.
-I USE WHEN I SEE SOME RECEDING HAIRLINE ON TOP OF FORHEAD.
These changes have helped me immensely, and I feel much more in control of my condition. My overall health and wellbeing have improved significantly since making these lifestyle adjustments. Although it can take time to adjust to these changes, I'm confident that they will be beneficial for me in the long run.
The treatments I've tried.
When it comes to managing PCOS, I’ve tried a variety of treatments over the years.
One of the most effective treatments I’ve found is medication. Birth control pills and Metformin are the two main medications used to treat PCOS. The birth control pill helps to regulate hormones while Metformin helps to improve insulin sensitivity and control blood sugar levels. I did try these at first, but personally it didn't work with my body, and I started rejecting the birth controls. This is when I started looking into more natural resources and I did find this book very helpful.
I’ve also been making dietary changes. Eating a low-glycemic diet has helped to regulate my hormones and stabilize my blood sugar levels. I try to incorporate plenty of leafy greens, healthy fats, and lean proteins into my meals. I’m also mindful of reducing my sugar intake.
I’ve also been exercising regularly. Regular exercise has been shown to help with symptoms of PCOS. Exercise has helped me to reduce stress, improve my body composition, and overall health. I make sure to mix up cardio and strength training throughout the week.
Finally, I've been using supplements to support my body and help manage symptoms of PCOS. Supplements like fish oil, omega-3 fatty acids, B vitamins, and vitamin D have been shown to be beneficial for women with PCOS. I make sure to speak with my doctor before starting any new supplement.
These are just some of the treatments I’ve tried for managing PCOS. Everyone is different, so it’s important to talk to your doctor about which treatment options will work best for you.
The things that help me cope
Living with PCOS can be incredibly difficult, but it doesn't have to be. I've found that there are many things I can do to help me cope and manage my PCOS.
One of the most important things I do is to keep track of my symptoms. I make sure to write down any changes in my menstrual cycle or new symptoms that arise. This helps me to see patterns and discuss them with my doctor.
I also make sure to take time for self-care. This might mean taking a hot bath, getting a massage, or just going for a walk. Taking some time for myself can help reduce stress and put me in a better frame of mind.
Exercise is another great way to cope with PCOS. Exercise can help regulate hormones, as well as help reduce stress and anxiety. Even if I don't have time to go to the gym, I try to make sure I'm doing something active each day.
Nutrition is another important factor in managing PCOS. Eating healthy foods and avoiding sugary snacks can help regulate hormones and reduce inflammation. I try to focus on eating a balanced diet that includes plenty of vegetables, whole grains, and lean proteins.
Finally, I make sure to reach out when I need support. Whether it's talking to a friend, seeing a therapist, or joining an online support group, having someone to talk to can be incredibly helpful. No one should feel like they're facing PCOS alone.
Disclaimer:
I hope you all can take the best of this blog for your needs and remember you can customize it to make your own. I chose a more "at home remedy" for my PCOS. Remember to always talk to your doctor if you are pregnant or have any other conditions you may be concerned about. This is just a guide to what might help us woman succeed with PCOS.