PCOS 101: A Jooce Girl’s Guide to Polycystic Ovary Syndrome

Happy PCOS Awareness Month to each and every Joocey Cyster battling this invisible illness! Your struggle might not be obvious to others, but we know what you’re facing and we’re here to tell you how proud we are of you for fighting the good fight! 

If you’re a woman of reproductive age and experience irregular periods, unwanted hair growth, or difficulty losing weight, you might be wondering what’s going on. Here’s where PCOS, or Polycystic Ovary Syndrome, comes in. Let’s dive into a beginner’s guide to understand this common hormonal condition.

What is PCOS?

PCOS is a hormonal imbalance that affects how your ovaries work. Contrary to the name, “polycystic” doesn’t necessarily mean there are numerous cysts on your ovaries. However, it can happen. The real issue lies in ovulation, the process where an egg is released from the ovary. In PCOS, ovulation may not occur regularly or at all. This disruption is often linked to elevated levels of androgens, which are hormones typically considered “male” but present in women as well.

Symptoms of PCOS:

• Irregular periods: This can be anything from having very few periods to experiencing frequent, unpredictable ones.
• Excess androgen: This can manifest as unwanted hair growth on the face, chest, or abdomen (hirsutism), acne, and oily skin.
• Weight management struggles: Insulin resistance, a common PCOS symptom, can make it harder to lose weight.
• Skin pigmentation: : These can appear on the neck, underarms, or groin as patches
• Baldness or thinning hair: This can happen on the scalp, while experiencing thicker hair growth elsewhere on the body
• Mood swings and anxiety: Hormonal fluctuations can impact your emotional well-being.

What causes PCOS?

The exact cause of PCOS remains unknown, but it’s likely a combination of factors:

• Genetics: Having a family history of PCOS increases your risk.
• Insulin resistance: Your body may struggle to use insulin effectively, leading to higher androgen production.
• Inflammation: Low-grade inflammation in the body may contribute to PCOS development.

Diagnosing PCOS:

There’s no single test for PCOS. Diagnosis often involves a combination of:

• Reviewing individual symptoms and medical history.
• A pelvic exam.
• Blood tests to check hormone levels and rule out other conditions.
• An ultrasound to examine the ovaries for cysts.

Living with PCOS:

PCOS can’t be cured, but it can be effectively managed with a multi-faceted approach, including self-care, exercise, and diet:

Self-Care:

• Prioritise  sleep: Aim for 7-8 hours of quality sleep each night.
• Manage stress: Practise  relaxation techniques like yoga, meditation, or deep breathing exercises.
• Connect with others: Join a support group for women with PCOS to share experiences and advice.

Exercise:

• Aim for at least 30 minutes of moderate-intensity exercise 3-5 times per  week. This can include brisk walking, swimming, biking, dancing, or any activity you enjoy.
• Incorporate strength training 2-3 times per week to build muscle mass, which can improve insulin sensitivity.
• Find activities you enjoy: Consistency is key, so choose exercises you’ll stick with.

Enjoyable Exercise for Long-Term Success

Exercise is another key component of managing PCOS, but it’s crucial to find activities you genuinely enjoy. Exercise should be a source of pleasure, not a chore. Here’s how to make physical activity a fun and sustainable part of your routine:

• Choose Activities You Love: If jogging feels like a burden, opt for walking instead. Walking is a great low-impact exercise that can be just as effective for weight management and overall health.
• Try Unconventional Workouts: Traditional gym workouts are not the only option. Consider activities like Brazilian Jiu-Jitsu (BJJ), surfing, mountain biking, dancing or even joining a padel  team with your friends! These activities can provide social interaction and mental stimulation, making them more enjoyable.
• Listen to Your Body: Pay attention to how different exercises make you feel. If an activity causes pain or discomfort, switch to something else. The goal is to find exercises that energise you and make you feel good.
• Prioritise Consistency: It’s more beneficial to engage in moderate exercise regularly than to push yourself too hard and risk burnout. Find a routine that you can stick with, even on your busiest days.

Diet:

• Focus on whole, unprocessed foods: Choose whole grains, fruits, vegetables, and lean protein sources.
• Limit refined carbohydrates: Sugary drinks, white bread, and pastries can worsen insulin resistance.
• Embrace healthy fats: Include healthy fats from sources like avocados, nuts, and olive oil into your diet.
• Consider a low-glycemic index (GI) diet: This type of diet focuses on foods that cause a slower rise in blood sugar, potentially improving PCOS symptoms.
• Stay hydrated: Drink plenty of water throughout the day.

 

The Power of a Whole Food Diet

Adopting a whole food diet is one of the most impactful changes you can make for managing PCOS. This diet focuses on consuming foods that are as close to their natural state as possible, providing essential nutrients to help regulate hormones and support overall health. Here’s how you can start:

• Shop the Perimeter: When grocery shopping, focus on the outer edges of the store. This is where you’ll find fresh produce, lean meats, and dairy products. The inner aisles often contain processed foods loaded with unhealthy additives.
• Limit Processed Foods: Processed foods are typically high in unhealthy fats, sugars, and artificial ingredients that can worsen PCOS symptoms. Strive to reduce or eliminate these from your diet.
• Choose Organic and High-Quality Ingredients: Opt for organic produce and high-quality meats whenever possible. Organic foods are free from harmful pesticides and chemicals, and quality meats are free from antibiotics and hormones that can disrupt your endocrine system.
• Avoid Artificial Additives: Steer clear of foods with artificial colours and sweeteners, which can negatively impact your hormone balance. Use natural alternatives, like honey or stevia, to sweeten your foods.

A Joocey PCOS-Friendly Grocery List

1. Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Opt for a variety of colours to ensure you get a broad spectrum of nutrients.

• Leafy Greens: Spinach, kale, arugula, and Swiss chard are excellent choices.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels Sprouts, and cabbage help support detoxification.
• Berries: Blueberries, strawberries, raspberries, and blackberries are low in sugar and high in antioxidants.
• Citrus Fruits: Oranges, grapefruits, lemons, and limes support liver function and hormone metabolism.
• Other Veggies: Bell peppers, zucchini, carrots, and sweet potatoes add diversity and nutrients.

2. Lean Proteins

Protein is essential for blood sugar control and muscle maintenance. Choose lean and high-quality sources of protein.

• Fish: Salmon, tuna, halibut, and trout are rich in omega-3 fatty acids, which reduce inflammation.
• Poultry: Chicken and ostrich  are versatile, low in fat and high in protein.
• Plant-Based Proteins: Lentils, chickpeas, black beans, and tofu are great for vegetarians and vegans.
• Eggs: Rich in protein and nutrients, eggs are a versatile option for any meal. Choose cage-free or pasture-raised eggs for better quality and ethical considerations.

3. Healthy Fats

Healthy fats are crucial for hormone production and overall health. Incorporate a variety of sources into your diet.

• Avocados: A great source of monounsaturated fats and fibre.
• Nuts and Seeds: Walnuts, almonds, chia seeds, flaxseeds, and pumpkin seeds offer omega-3s and other essential fats.
• Olive Oil: A staple for cooking and dressings, rich in monounsaturated fats.
• Coconut Oil: Good for cooking at high temperatures and provides medium-chain triglycerides (MCTs).

4. Whole Grains and Complex Carbohydrates

Choose whole grains and complex carbohydrates to help manage blood sugar levels and provide sustained energy.

• Quinoa: A complete protein and rich in fibre.
• Brown Rice: A versatile whole grain that pairs well with many dishes.
• Oats: Great for breakfast and baking, providing soluble fibre .
• Sweet Potatoes: A nutrient-dense carbohydrate with a low glycemic index.

5. Dairy and Dairy Alternatives

While some women with PCOS may need to limit dairy, others can enjoy it in moderation. Opt for high-quality and minimally processed options.

• Greek Yoghurt: High in protein and probiotics.
• Unsweetened Almond Milk: A low-calorie, dairy-free alternative.
• Cottage Cheese: A high-protein, low-fat option.
• Hard Cheeses: Like cheddar and Swiss, in moderation.

6. Herbs and Spices

Herbs and spices can add flavour and provide health benefits without added sugar or salt.

• Cinnamon: Helps manage blood sugar levels.
• Turmeric: Known for its anti-inflammatory properties.
• Ginger: Aids digestion and reduces inflammation.
• Spearmint: Can help lower testosterone levels.

7. Beverages

Staying hydrated is vital for overall health. Choose beverages that support your wellbeing.

• Water: The most important beverage for hydration.
• Herbal Teas: Spearmint, green tea, and chamomile can offer additional health benefits.
• Smoothies: Made with fruits, vegetables, and a protein source like Greek yoghurt or protein powder.

Building Lasting Habits

Managing PCOS through diet and exercise is a personal journey. What works for one person might not work for another. The key is to find what feels right for you and make it a part of your daily life. Here are some tips to help build sustainable habits:

• Start Small: Small changes can lead to significant results over time. Begin with one or two changes, such as adding more vegetables to your meals or going for a daily walk.
• Stay Informed: Educate yourself about nutrition and fitness. The more you know, the better equipped you’ll be to make healthy choices.
• Seek Support: Join a community of women with PCOS (cough, cough, US!). Sharing experiences and tips can provide motivation and make the journey feel less lonely.
• Be Patient: Changes take time. Be patient with yourself and celebrate your progress, no matter how big or small.

Alright, Cysters, let’s wrap this up with a big, beautiful bow! Remember, PCOS might be an invisible struggle, but your strength and resilience are anything but. Embrace the journey, because managing PCOS is all about finding what works for you and rocking it like the absolute boss babe that you are.

So, whether you’re tweaking your diet, crushing your workout goals, or simply taking time to love yourself a little more, know that every step you take is a step toward feeling your best. You’ve got the power, the tools, and the Jooce squad cheering you on every step of the way.

This PCOS Awareness Month, celebrate the warriors you are—keep shining, keep thriving, and keep owning your story. Because at the end of the day, you’re not just managing PCOS; you’re owning it and living your best life. 

Cheers to YOU, Cyster!

 

Additional Resources:

• The National Institute of Child Health and Human Development: https://www.nichd.nih.gov/health/topics/pcos
• The American Congress of Obstetricians and Gynecologists: [https://rarediseases.org/organizations/american-congress-of-obstetricians-and-gynecologists/]