healthy tips for PCOS —
1. 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍: high in protein and healthy fat for hormone production. carbs from whole foods. limit sugar and processed foods.
YES: sweet potatoes, tofu, lean meats & fish, legumes, dark leafy greens, nuts & seeds, berries, avocado, olive oil, fresh herbs, etc. (all organic)
NO: sugar, chips, pasta, fried food, sugary cereal or granola, any foods you’re intolerant to like milk or gluten, etc. **you can still eat indulgent foods in moderation.
herbal tea: spearmint to reduce testosterone, hibiscus for skin health, turmeric & ginger for inflammation, green for energy, etc.
2. 𝐈𝐍𝐓𝐄𝐍𝐓𝐈𝐎𝐍𝐀𝐋 𝐌𝐎𝐕𝐄𝐌𝐄𝐍𝐓 4-6x a week: weight lifting, boxing, pilates, daily walks, etc. yoga for recovery.
3. 𝐒𝐔𝐏𝐏𝐋𝐄𝐌𝐄𝐍𝐓𝐒: depending on your type you might take spironolactone, inositol, omega 3, vitamin d3, zinc, iron, b12, b6, vitamin c, probiotic, etc. **only take medications and supplements with your doctor’s permission.
3. 𝐌𝐄𝐍𝐓𝐀𝐋 𝐇𝐄𝐀𝐋𝐓𝐇: develop a daily routine. journal often, have a trusted friend or family member that you can speak to about your stresses, engage in uplifting content, unfollow influencers/celebrities that make you feel poorly, listen to affirmations in the morning, take luxurious baths often, watch your favorite anime, take a nature walk, read a good book, remind yourself that life is beautiful.
4. 𝐁𝐄𝐀𝐔𝐓𝐘 𝐀𝐏𝐏𝐎𝐈𝐍𝐓𝐌𝐄𝐍𝐓𝐒: electrolysis or laser hair removal every 4-6 weeks and facial appointments 1-2x a month depending on your skin’s needs.
5. 𝐇𝐄𝐀𝐋𝐓𝐇 𝐂𝐇𝐄𝐂𝐊 𝐔𝐏𝐒: visit your endocrinologist, nutritionist, and gynecologist at least once a year.
