How to manage PCOS without damaging your relationship with food and body
If the thought of cutting out gluten, dairy, soy, carbs and everything in between to manage your PCOS is distressing, please know you’re not alone. When researching the best diet for PCOS, it’s hard to dodge advice that would certainly damage your relationship with food and body; PCOS gurus and gimmicks are all over Google, Instagram and TikTok. Instead, let’s explore four ways to navigate your journey of PCOS management that won’t leave you with a poor relationship with food and body.
Focus on crowding in
Swap fixating on what to eliminate from your diet for focusing on adding in foods known to support PCOS. Think low GI carbohydrates, oily fish, high fibre legumes, antioxidant-rich fruits and vegetables and high sources of mono-unsaturated fats like avocado, almonds and extra virgin olive oil. Together, these nutrients support regular blood sugar levels, menstrual cycles, energy levels and fertility. Crowding in nutrient dense foods is a positive and inclusive approach to eating that sidesteps feeling deprived. If letting go of restrictive diets is something you struggle with, download our free ebook Ditch Dieting Forever.
Identify Your Personal Non-Weight Measures of Progress
Yes, weight loss is the first thing most health professionals and gurus mention when it comes to PCOS. But, this is a slippery slope into an unsustainable approach that increases the risk of a poor relationship with food and body. Read more about the perils of weight loss goals here. Instead, focus on non-weight related markers of health. Think energy levels, mood, sleep quality, menstrual regularity, blood sugar levels, insulin levels and overall symptom management.
Surround Yourself with a Positive Support Team
A positive support team is key when managing PCOS through nutrition. They will provide the emotional support, accountability and expert unbiased information necessary for long-term success. This includes not just friends and family, but a healthcare team that you connect and click with. Linking in with a Doctor and Accredited Practising Dietitian who specialises in PCOS with a non-diet sustainable approach is a no-brainer!
Prioritise Self-Care and Mindful Eating
Did you know high stress levels can exacerbate PCOS symptoms? Enter mindful eating and self-care activities that reduce stress and promote relaxation like meditation, yoga, playing with your furry friend, skincare and more. Our top pick is mindful eating which is all about being present with your food and savoring each bite. It allows you to listen to your body's hunger and fullness cues, honor your cravings and find the sweet spot of satisfaction with all foods.
Managing PCOS through food and lifestyle doesn't have to be a battle that damages your relationship with food. Adopt a positive and balanced approach that allows you to nourish your body and mind while effectively managing PCOS symptoms (soul foods like chocolate included!). If gentle and non-judgemental support from an expert nutrition professional is what you’re after, book an appointment with one of our Accredited Practising Dietitians.