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What You Need to Know About Weight Loss if You Suffer From PCOS

What You Need to Know About Weight Loss if You Suffer From PCOS

PCOS stands for a highly common hormonal imbalance, which affects about 5 million women in US alone: the Polycystic Ovarian Syndrome. This condition affects women of all ages, starting as early as 11 years old. When you have PCOS, cysts develop on the ovaries, which hardens them and alters the hormone production, so the body produces more male hormones. Apart from the reduced chances of getting pregnant, PCOS leads to a lot of other symptoms.

The struggle with PCOS

Women who reached the child-bearing age are most prone to suffer from PCOS, which increases infertility. Other symptoms of this condition are menstrual issues, acne, excessive hair growth and weight gain. Depending on the severity of the ailment, you may have one or multiple symptoms.

In many cases, PCOS is associated with other health issues, which makes it hard for doctors to diagnose it properly. As a result, there are many women out there who don’t know they suffer from PCOS until they want to get pregnant or they deal with other problems caused by one of the PCOS symptoms.

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As PCOS is essentially a hormone imbalance, women who suffer from this condition easily gain weight, but they have difficulties losing it. On the long run, it’s important to keep your weight under control when you suffer from PCOS, because obesity and depression go hand in hand with this condition.

The more you postpone your weight loss journey, the more your are harming your already ill body. Right now is the perfect moment to start controlling your weight, so here is the essential information you need to know for a smooth and effective diet with PCOS.

1. Only eat natural, unprocessed food

Women who suffer from PCOS are highly sensitive to what they eat. Refined food and overly processed meals harm your body and lead to more weight gain problems, as they mix with your hormone imbalance. Gluten is one of the major enemies of your body, so avoid it as much as possible. No more regular flour, but coconut flour.

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Your rule of thumb when it comes to eating must be “only natural products”. This also means more home-cooked meals. Each time you go to the store, pick the least processed foods, like fresh vegetables and fruits.

2. Fibers are essential

When you are trying to lose weight and you suffer from PCOS you need to rely on fibers for nutrients. Women need at least 25 grams daily, but most people only eat 15 grams daily. Fibers help you maintain a healthy bowel movement, relieve the hunger feeling and keep the blood sugar under control. All in one, fibers are great for your health, so make sure you do get your daily intake of 25 grams.

Eat them as cereals in the morning, make pancakes or bake your fibers – you can choose any method you want, as long as you meet your daily intake.

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3. Low on the carbohydrates

Women who suffer from PCOS should lower your carbs intake, a recent studies found a link between PCOS and insulin resistance. However, don’t give up on carbs completely, as they are important sources of energy for your body. Switch regular cereals with whole grain cereals and go for non-refined carbs, which have a nutritional value, opposed to refined carbs, which only increase the blood sugar levels.

4. Eat more healthy fats

Healthy fats, such as Omega 3, can lower the level of male hormones in your body, so they are beneficial for you. Healthy fats also help regulate the menstrual cycle and decrease the severity of PMS. Another proven benefit of raising the amount of healthy fats is that Omega fats lower the insulin level. The best way to eat healthy fats is getting them from fresh salmon, mackerel or trout, but there are also supplements available. Apart from fish, you can find healthy fats in nuts and avocado.

5. Exercising as part of your anti-PCOS regime

Exercising is a must when you suffer from PCOS, as it helps you lose weight and burn calories. Exercising also improves insulin sensitivity. The form of exercises you do is up to you: from yoga to running or dancing, there are many activities out there which can help you achieve your goal. Don’t get stuck with something you don’t like.

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Apart from these tips, getting enough sleep and checking with your gynecologist on a regular basis is going to help you control your weight. A healthy lifestyle is going to reduce the number of PCOS symptoms, while regular checkups will allow your doctor to act fast if any new condition arises.

Featured photo credit: Unsplash via unsplash.com

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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