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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 December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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