So let’s get started!
Most of you that has read MY STORY : HOW I OVERCAME PCOS (Part 1), would have had quite an insight about my journey towards recovery, happiness and self-discovery. Being diagnosed with PCOS isn’t really the end of the world -I was very determine to never let PCOS define me or take control over my life.
So what next? I’m the kind of person who needs a clarification to why I’m doing what I’m doing. I’d really struggle if someone else tells me to do something which I’m not whole heartedly involved in because I find myself falling in resistance.
Why diet is the key to managing PCOS and what your diet should look like?
So, the first and most important part of drawing your diet plan is ask yourself why are you doing it in the first place and what does it benefits you. Let’s be practical, for example smoking is a habit and when you change a habit you need a clarity mind of determination to take control over the habits. You need an evidence to explain exactly why we need to change our diets and what our new diet needs to look like. Trust me, it’s gonna be really tough on you. Especially if you’re an eater and couldn’t resist your meal temptations, so it’s best you draw a diet table back-up plan! And be honest to yourself, do not cheat!
SACRIFICE YOUR JUNK FOOD
If you are the junk food junkie monster, it’s time to give it up. It’s time to go through your cupboards, fridge, freezer and underneath your pillow to work out what should and shouldn’t be there! This is the initial sacrifice that you will require to do until you get hold of your cravings and get it under your control (inner-strength).
So, what do I mean by junk food? Check out the following food:
- White rice (carbs)
- Dairy products
- Frozen ready meals – they’re far too processed and contain too many additives
- Rice cakes (very high GI)
- Processed meats
- Sodas (even the diet variety)
There is a reason to why I said we need to sacrifice these food (for the time-being).
Women with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in your pancreas. It helps the cells in your body turn sugar (glucose) into energy.
If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you’re insulin resistant, meaning you aren’t able to use the insulin you do produce effectively.
If you’re insulin resistant, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Insights – Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone. Insulin resistance may also be caused by having a body mass index above the normal range. Insulin resistance can make it harder to lose weight, which is why women with PCOS often struggle with this issue.
Hence, a diet high in refined carbohydrates, such as starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to control.
WHAT I ATE FOR MY DIET:
- Fruits: Strawberries & Blueberries/ Banana/ Dragon fruits/ Seedless grapes/ Pomegranate
- Lean protein: Fish
- High fiber vegetables: Broccoli, Cauliflower, Brussels sprouts & Celery
- I drank apple + celery blended juice and green tea (teatox)
- Nuts: Almond mostly (as snacks)
- Completely avoid carbs until I had control over it.
After eliminating the unhealthy junk food, I started off with drawing a workout plan. Diet is a major contributor in managing your PCOS, but other lifestyle changes are essential too. Exercise for example, is proven to have a significant impact on the symptoms of PCOS, I have done it and seen amazing results on my body. When I was diagnosed with PCOS, I was 61kg and I felt chubby. Mentally it challenged my emotions because everyone was teasing me, asking -why was I getting thicker instead of understanding what has happened that MADE me grew thicker. When I finally took the decision to end the teases behind my ear, I never turned back since.
I started of with cardio. Mind that I did NOT have any personal trainer or attended any aerobic classes but I solely made Google & Youtube my teacher. I did a lot of research pertaining to exercises that best fits into helping me lose my weight. I read the functionality of the machines that’s available in the gym and what was the right way to use them because I didn’t want to end up looking like a fool!
After my first attempt on the treadmill, I couldn’t wake up the next day. I felt as if my entire bones were rattling and breaking into pieces inside of me. I will be honest, when I started off and couldn’t see any immediate changes I wanted to give up. I mean, I do know at the back of my mind that it takes time for the changes to show but I was just too excited. Trust me girls, with patience and perseverance you’ll end up seeing the result that you desire for. Just stay obedient and truthful to yourself! Next, aim to include resistance training (lifting weights) with moderately intensive aerobic activities such as running and dancing in 30–45 minute sessions on most days of the week.
If you are asking if I lost weight? Heck yes! I’m 51kg now, just the right amount of weight for my BMI. I started to see results – I lost weight, my skin got better, my hair stopped falling out and I had a whole lot more energy. And even though it’s difficult to fit in with a really busy job, I still make sure I walk at least four times a week.
The secret of my weight lost is mainly CARDIO, AEROBIC DANCING and BRISK WALKING. This has helped me personally!
GET ENOUGH SLEEP
Women with PCOS often confront a variety of sleep-related problems.
Sleep plays a critical role in a healthy life. A good sleep is essential for the physical as well as mental well being of an individual.
Sleeplessness and insomnia are not uncommon, and it is well known that sleep deprivation – particularly for a prolonged period – Could cause severe health challenges. Sleep loss even for one night has been shown to affect the balance of our hormone insulin, and so also the other hormones affected by it.
I had quite a stress in my life at one point of time that rob me from my sleep. They can stop you to sleep, and wake you from your slumber. Each time I face with this anxiety feeling I would take a walk outdoors in the sun or go out for a long drive. Besides that, I ate evening primrose oil, B6 and Zinc vitamins.
I know changes can be tough especially when you are so use to living the life you are comfortable with. But if you want to see some changes in your body and health a little sacrifice is needed. Sometimes when you are coping with PCOS or any of it’s symptoms… you may feel frustrated, I experienced it too. But it’s always important to take a proactive step regarding your health and improvise your mood. So go get sleeping now…….!
Until next time stay cheerful….!
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