PCOS Buddy

Practicing deep breathing exercises can help reduce stress and lower cortisol levels in #PCOS. Try inhaling for a count of four, holding for four, and exhaling for four to promote relaxation. https://pcosbuddy.co.uk

Positive self-talk improves mental health and stress resilience in #PCOS. Replace negative thoughts with affirmations like “I am doing my best for my health.”

Adequate fiber intake helps slow sugar absorption, reducing insulin spikes common in #PCOS. Add chia or flax seeds to your breakfast for an easy fiber boost. https://pcosbuddy.co.uk

Incorporating strength training exercises can help build muscle mass and improve metabolism in #PCOS Start with bodyweight exercises like squats and lunges, then gradually add weights as you progress. https://pcosbuddy.co.uk

Weight loss of just 5–10% can improve menstrual regularity and fertility in women with #PCOS. Small changes like walking after meals or reducing sugar add up.

High insulin levels can increase androgen production, worsening #PCOS symptoms. Reduce refined carbs and sugars to help manage insulin!

Regular self-care reduces stress, improves immune response, and supports balanced hormones. It’s not selfish—it’s necessary. Schedule a weekly “me time” ritual—whether it’s a walk, nap, or screen-free hour. #PCOS

Reducing screen time before bed improves melatonin production and sleep, crucial for hormone health. Use blue light filters or “night mode” on your devices. #PCOS

Regular monitoring of blood sugar, lipids, and hormone levels helps tailor #PCOS treatment. Schedule annual check-ups and discuss any new symptoms with your healthcare provider.

Sleep apnea is more common in women with #PCOS and can worsen insulin resistance. If you snore or feel excessively tired, ask your doctor about sleep studies.

Incorporating anti-androgenic foods like spearmint tea may help reduce excessive hair growth in #PCOS. Sip a cup of spearmint tea daily for natural support.

Inositol supplements (myo-inositol & D-chiro-inositol) help improve ovulation and insulin sensitivity in #PCOS. Look for inositol powder blends that match the physiological ratio (40:1).

A high-protein breakfast can improve insulin sensitivity throughout the day in women with #PCOS. Try eggs with veggies or Greek yogurt with nuts to start your day strong.

Regular sleep patterns help regulate hormones and improve insulin sensitivity in #PCOS. Create a calming bedtime routine to help wind down, and aim for 7-9 hours of sleep each night. https://pcosbuddy.co.uk

Low glycemic index (GI) diets may help improve insulin sensitivity and hormonal balance in #PCOS. Swap white bread for whole grain or sprouted grain varieties to keep blood sugar steady. https://pcosbuddy.co.uk

Drinking green tea may help improve insulin sensitivity and support weight management in #PCOS Swap some green tea for an afternoon coffee. https://pcosbuddy.co.uk

Include magnesium-rich foods like spinach, almonds, and avocados in your diet to help reduce insulin resistance and support overall health in #PCOS. Add these foods to smoothies, salads, or snacks for a nutritious boost. https://pcosbuddy.co.uk

#PCOS is linked to increased risk of cardiovascular disease due to metabolic imbalances. Include heart-healthy foods like berries, nuts, and olive oil in your diet.

Late-night eating upsets your body's circadian rhythm and insulin sensitivity. Try to finish your last meal 2-3 hours before bedtime for better #PCOS hormonal balance. https://pcosbuddy.co.uk

Managing insulin resistance through diet and exercise can improve menstrual regularity in #PCOS. Keep meals balanced with protein, fats, and fiber to avoid sugar crashes.

Adequate iron intake supports energy and reduces fatigue often seen in #PCOS. Pair iron-rich plant foods like spinach with vitamin C sources (like citrus) to boost absorption.

With so much PCOS advice online, how can we avoid the 'nonsense'? Advice on how to "manage", "treat" and "heal" PCOS is easy to come by online, but experts say a more personalised approach is usually what's needed.

Advice on how to "manage", "treat" and "heal" PCOS is easy to come by online, but experts say a more personalised approach is usually what's needed.

Sleep quality directly affects insulin sensitivity and hormonal balance in #PCOS. Poor sleep worsens symptoms. Create a screen-free wind-down routine 1 hour before bedtime.

Manage blood sugar levels through balanced meals and snacks to help reduce cravings and support hormone balance in #PCOS. Pair complex carbohydrates with protein and healthy fats to keep you feeling full and satisfied. https://pcosbuddy.co.uk

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Avoiding highly processed snacks reduces inflammation and supports better blood sugar control in #PCOS. Swap chips/crisps for homemade veggie sticks with hummus.

Women with #PCOS are more likely to experience anxiety and depression due to hormonal imbalances. Journaling, mindfulness, and therapy can be powerful mood tools—try them all.

Bloating, constipation, and IBS-like symptoms are common in women with #PCOS, due to hormonal imbalances and inflammation. Stay regular with fiber, hydration, & daily movement. A short walk after meals can ease digestion.

Alcohol can spike blood sugar and worsen hormone imbalances in #PCOS. Try low or non-alcohol options, or wap cocktails for sparkling water with lime or mocktails.

Adequate zinc intake supports reproductive health and may improve ovarian function in #PCOS. Snack on pumpkin seeds or add zinc-rich oysters to your meals. https://pcosbuddy.co.uk