Following my post on PCOS here is a short 10 point list on how to manage it:
Very important to address blood sugar imbalances, insulin resistance and chronic inflammation.
- Focus on balanced meals consisting of healthy fats, carbs, fibre and protein – aim to have a balance at each meal, this will slow the rate of digestion and moderate blood sugar levels.
- Remove common known allergens and trigger foods that worsen inflammation (gluten, dairy, alcohol, processed foods, refined sugars, artificial trans-fats and sweeteners)
- Remain hydrated! This can help balance blood sugar levels (your kidneys flush out the excess blood sugar through urine) and help prevent imbalanced blood sugar levels.
- Focus on your gut health, as inflammation can often be rooted in gut health.
- Partake in resistance style training exercise (lifting weights), as this can work to improve insulin sensitivity, which can help with glucose control and inevitably allow you to utilize carbohydrates better. Building muscle is important to keep your metabolism strong
- Focus on getting quality sleep. Poor sleeping habits and a lack of rest can also negatively impact blood sugar levels and insulin sensitivity. Not only does sleep deprivation increase cortisol levels, but it also decreases the release of growth hormones (both of which play an important role in blood sugar control)
- Manage stress levels, as stress can affect negatively impact your blood sugar levels. During times of stress – glucagon and cortisol are two hormones that are secreted, causing blood sugar levels to rise. Controlling stress levels through stress relieving techniques and supplementing with adaptogens will help you control blood sugar levels.
- Walk, Walk and more Walk – walking is a great way to keep you fit and doesn’t require too much effort – working is a great tool to add in if you are struggling with your weight but find intense exercise too exhaustive which is very common when you PCOS is flared.
- Relationship with food – very important – yo-yo dieting can be detrimental for your weight long term – so working on your relationship with food can put you in good stead for long term weight management.
- Supplement – with PCOS nutrient deficiency is very common – be sure to include nutrients important for detoxification, blood sugar control and anti-inflammatory properties to support your body.
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