How to Manage PCOS Symptoms WITHOUT Focusing on Weight
When first getting diagnosed with PCOS, you often hear that you have to lose weight, exercise, and start a restrictive diet. While this kind of lifestyle is hard for anyone, it is especially hard for someone with PCOS. Recommending to lose weight as a treatment for PCOS can actually be dangerous and unethical. With the side effects of PCOS it can be really difficult to control, maintain, and lose weight. This can create a fear mentality and an obsession with weight loss and diet.
Instead, we recommend a health at every size approach. This means that your size, body shape, and/or weight don’t indicate your health. This is so vitally important with a PCOS because weight gain can be a SIDE EFFECT, not the cause or something to focus on for treatment.
So if we’re not focusing on weight, how can I help my PCOS symptoms?
WHERE TO START
Stress management
PCOS is a imbalance of hormones. Stress can effect all your hormones as well. Therefore, the less stress you carry can help a lot of your symptoms. This will help you find your body’s baseline. Try working with a therapist.
Sleep
Fatigue, sleep disorders, trouble falling asleep or staying asleep can all be connected to PCOS. Try a bedtime routine. Take 30 minutes before you want to be in bed trying to sleep to start your bedtime routine. Turn off your electronics, brush your teeth, wash your face, do some stretching, whatever helps you relax before going to bed. If you often find yourself waking up during the night and having trouble getting back to sleep, try getting up and doing your bedtime routine again in the middle of the night!
Eating enough
This one can be difficult because the first thing you hear when you’re diagnosed with PCOS is that you should be dieting. You may be eating a small amount of food or a very small amount of variety of food. Just adding more to your diet can help you and your symptoms better. We recommend meeting regularly with an experienced dietitian to talk about food options to assist you in balancing your insulin and blood sugar levels.
Also think about adding some supplements (but only after you’re eating enough!). A few we suggest starting with is a multivitamin, magnesium, fish oil, and fiber.
Movement
Try daily movement that you enjoy. You don’t have to do certain exercises or workout routines to manage your PCOS symptoms. The best thing for you and your PCOS is to do movement you enjoy. Don’t let the goal of weight loss sneak back into determining your workout. Find movement that sparks joy.
Be patient and give yourself time. It is hard to live with PCOS. Don’t get discouraged. PCOS is complex. Listen to yourself and trust yourself.
Having a hard time finding balance with nutrition and your PCOS? Work with a dietitian to better understand your personal needs here.