Your Very Own DIY Guide to Naturally Managing PCOS, Thyroid, Gut Health With Diet & Lifestyle
Hello amazing audience! If you are currently (often painfully) trying to navigate the messy world of polycystic ovary syndrome (PCOS), thyroid, gut health you are not alone! It can feel pretty chaotic with the hormone imbalances, the weird cravings, and of course, the unwanted fatigue! Don’t fret; we are going to talk about a more natural pathway to help you reach your balance and support your body with some diet and lifestyle changes. Let’s do this!
What’s the connection between PCOS, thyroid, and gut health?
Before we get into the fun stuff regarding food and lifestyle changes, let’s take a moment to set the record straight. PCOS is a hormonal condition that affects a lot of us with ovaries. It can present itself in many different ways: irregular periods, weight gain, acne, and yes, let’s not forget the emotional lability! Something that not many people know, is that your thyroid and gut health could be the key contributors in balancing hormones.
Then, we have the thyroid, which is your body’s “thermostat” for metabolism – If your thyroid isn’t functioning optimally, it can throw off the entire system. And, your gut health?! The happier your gut is, the better your nutrient absorption will be, which is super important for PCOS. So, let’s take a look and see if we can make some nourishing decisions for ourselves.
1. Enter the World of Balanced Nutrition
Whole Foods are Your Friends: Think whole grains, lean proteins, fresh fruit and vegetables. It sounds simple, but nutrient-dense foods are your best friends with managing PCOS naturally. Picture yourself crafting a veggie and quinoa salad and adding in the chickpeas. Wow! This is not just food, this is a health potion!
Pay Attention to Carbs: Carbohydrates are not a bad thing, but paying attention to what type of carbohydrates is important. Look for complex carbohydrates, such as whole grains, sweet potatoes, and legumes, as these foods can help keep your insulin levels stable and that’s important if you have PCOS.
Healthy Fats are Important: Embrace fats! Try eating fats from avocados, nuts, seeds, and olive oil. Healthy fats can help reduce inflammation and are important for hormone production and they are delicious! I really encourage you to pour olive oil on that quinoa salad I described earlier – you’ll have healthy and yummy food!
2. Regard the Gut
You may be surprised to know that gut health plays a big role in our health overall. A happy gut can help lower inflammation and help your body maintain hormonal balance! Probiotics can be great advocates—consider yogurt, kombucha, or fermented foods like kimchi. And let’s not neglect fiber—fruits, vegetables, and whole grains are not only beneficial, they are essential!
3. Tune into Your Thyroid
Tracking thyroid health is important when it comes to supporting your PCOS. I remember when I learned that this was a factor, it was like a light bulb went off! Learning to treasure that you know your body best is essential! Are you feeling more fatigued than usual? Has your mood declined? If so, it’s worth discussing with a health care practitioner – they may have additional insights – it’s worth a conversation!
You should also be consuming a diet abundant in selenium, iodine, and a diverse array of fruits, vegetables and grains. Selenium can be found in foods like Brazil nuts and iodine is abundant in seaweed. Regular check-ups with blood tests can help provide information about what your thyroid requires.
4. Move Your Body (But Make It Fun!)
Exercise is great for PCOS management, but you want to do something you enjoy. It could be dancing in your kitchen, doing yoga, or walking fast in nature – any sort of movement can bring down insulin and boost mood. After adjusting to a conventional gym routine, I realized I was much happier taking a Saturday morning Zumba class – more like a party than a workout!
5. Stress Less, Smile More
I know, easier said than done, right? But stress can create havoc on our hormones. Taking aside time for mindfulness and mindfulness practices (yoga and meditation) or spending time with friends can make a big difference. Remember, taking care of your emotional health is just as important as taking care of your physical health.
6. Sleep Well
Let’s not forget sleep. The final form of self-care! Getting quality sleep can help balance hormones and promote stress reduction. Create a calming bedtime routine. It can be finding a good book and curling up or sipping on a soothing cup of herbal tea. Make sure it’s a way to look forward to the end of a long day.
Final Thoughts
Living with PCOS doesn’t have to be overwhelming. A little intention and self-love goes a long way when it comes to taking dietary and lifestyle changes to help support and improve your well-being. Remember, this is a journey not a race. Take the time to enjoy one delicious meal and one joyful movement at a time! You can do this!
As always, share your own tips or experiences in the comments! We can all cheer each other on through this journey one healthy choice at a time!
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