First, let me start off by saying that I empathize with you. As someone who has had years of dealing with this diagnosis, it has been a long journey of absolute confusion, sometimes anger because you can't understand " why you" and sometimes it feels like a battle that I can win. Finally breaking free from its grip took a shift in mindset and belief in myself that I can make the sacrifices necessary to create the changes that will help me manage and minimize my symptoms. I have compiled what I have learned into an actionable PCOS Digital workbook so that you can tack the most necessary parts of managing PCOS.
Managing Polycystic Ovarian Syndrome (PCOS) is not for the faint of heart. It feels like an upward battle at times. Some days you may feel like you are doing everything perfectly and the next day it feels like it's all falling apart. I have felt this constant change of emotions, which shows that unstable emotions can also exacerbate the condition. As you still say, it can feel like an endless cycle.
I chose to tackle this PCOS and keep my fertility in top shape, there were a lot of changes that had to be made. I wanted to understand and put into practice how to control my PCOS symptoms and eventually learn how to reverse my PCOS naturally.
Please note that these changes aren't easy, but with gradual steps, some consistency, and easy to follow plan and commitment, it's possible.
I can't promise you that it will be easy but I do believe that if you give yourself some grace you will see the benefit of your lifestyle changes.
So there are a few steps that I took and still take to reclaim my health and fertility. We will discuss Understanding your PCOS type, Nutrition, Selfcare, Fitness, Mental health, Naturopathic Remedies.
Understanding your PCOS Type.
Polycystic Ovarian Syndrome is a hormonal disorder that may cause irregular or prolonged menstrual periods, the development of small cysts on the ovaries, and increased male hormones in the blood. These hormonal irregularities may lead to diabetes, heart disease, or infertility.
What are the 4 types of PCOS?
These are the types of PCOS that may be experienced by an individual.
This information is available in the PCOS management workbook, you will be able to evaluate your specific condition and take notes that are specific to you, as you take on this journey of combating your PCOS symptoms. The best thing we can do is to take action and tracking our habits and actions is the best way to do so.
Nutrition is key to dealing with PCOS. What I found easiest was making smoothies that were nutrient-packed and composed of nourishment, vitamins, and minerals that my body needs. You should have a combination of healthy fats, greens, and protein in your diet. The PCOS management workbook gives you space and directions to plan out your daily smoothies as well as a meal tracker for consuming the proper nutrient-dense foods.
Naturopathic PCOS Remedy
.
Seed cycling is a type of naturopathic remedy where you consume a certain type of seeds at specific times of the menstrual cycle. These seeds are said to help regulate your progesterone and estrogen level during the follicular phase ( first half of menstrual cycle ) where you take 1 tablespoon of ground flax and pumpkin seeds each day and the luteal phase ( second half of menstrual cycle) where you take 1 tablespoon of Sesame seeds and Sunflower seeds each day.
Ready to give this a try, Check out the PCOS seed cycling worksheet in the PCOS management Workbook. It has helped me successfully tracking my seed consumption even with an irregular cycle.
Self Care and Fitness are essential to taking care of PCOS, the type of exercise you engage in also matters. For those with high levels of testosterone, it's beneficial to them to engage in activities that do not exacerbate this issue, perhaps participating in dancing, a movement that engages your hips and calls in your feminine energy. Minimizing the amount of heavy lifting may be beneficial as well. Taking the time to relax, with a soak in the tub with an Epsom salt bath, journaling, practicing mindfulness and deep breathing are all essential to dealing with PCOS. Consider forming new habits around Selfcare, Fitness, and Mindfulness, using the PCOS Management Workbook.
Reclaiming your Fertility.
Temperature tracking, Cervical mucous tracking, Symptom tracking and also getting the right blood work are all essential parts of combating PCOS
The Workbook provides you with trackers for all of this important information.
You will also receive some suggestions on the types of blood work you should request from your physician or you may pay for those yourself.
The PCOS Management workbook is a purpose-driven passion project of mine, consisting of all the steps that I took to finally get my symptoms under control and regain ovulation. You must know that it can feel like a long arduous journey but it simply takes you making the first step today with the PCOS Management Digital Workbook
PCOS Type
How to Identify your PCOS
Identify your PCOS Worksheet
Nutrition
Understanding Nutrition and PCOS
Nutrition and PCOS Weekly Smoothie Planner
Weekly PCOS Friendly Meal Tracker
Remedy
Alternative Naturopathic Remedy
Seed Cycling Tracker
Self Care
PCOS Blood Work tracker
PCOS Symptom Tracker
Monthly Supplement/ Medication Tracker
PCOS Fertility Tracker
PCOS Daily Fitness Tracker
Mind
Daily Journal Prompts
If you have any questions, feel free to leave a comment or email me, I'll love to chat and perhaps we can learn from each other as we work towards complete healing from PCOS.