Navigating Recovery With PCOS
As we have mentioned in previous blogs (and I am sure you have read on many other websites, watched on TikTok, etc.), PCOS can cause a slew of side effects that are not conducive to having a decent relationship with food or your body. Things like weight gain, constant hunger, fatigue, gut issues, and sugar cravings can make us truly feel like an outsider in our own body.
In recent years, as more and more research is being published on the human body, it has become extremely apparent that our bodies are incredible vessels for us to live in. And, the countless functions to keep us alive are truly miraculous. However, when you are having intense feelings regarding your symptoms, this can be extremely difficult to remember. When the emotion center of the brain (the amygdala) is highly activated it’s nearly impossible to reason with yourself or use a copy tool to help calm your nervous system down. For that reason we’ve added the following ideas to assist you with planning for those days where you’re feeling a little off and need a plan to get through the day.
#1 Journal
I recommend an actual journal. This idea may seem old school with the technological advances we have today, but a paper journal is an incredible way to externalize our thoughts and view them from a different lens, even if it is just for a moment. Consider the following questions if you feel like this tool might help you:
What is one thing I have done today that I could not have done if I had let my inner critic take over?
What is one thing I can do tomorrow to combat the food and body police?
How have I seen progress so far on my recovery journey?
What sensations have I felt in my body today (hunger, cravings, fatigue, bloating, etc.)? Has that affected how loud my inner critic has been?
What is a mantra/quote I can carry with me through the rest of the day/tomorrow that would be motivating or comforting during hard moments (Pinterest is a great source of inspo for this)?
#2 Phone a friend
Consider reaching out to a support person. The inner critic doesn’t want you to feel connected to those around you, so it can be difficult to be honest and open with those you love. I encourage you to start with at least one person you can turn to when you are feeling overwhelmed by your PCOS symptoms, food noise, body image, etc. It can be surprising to find how many people struggle with similar battles and might be able to help walk you through them.
#3 Make a game plan
If you find yourself having a day that feels especially heavy, have a plan ready for what to do. If there is a place you like to walk, a movie/show you like to watch, a book you like to read, or even a comfort recipe you want to turn to, jot those things down! When our brains are frazzled, it can make all the difference in the world to have ideas ready to go. Give yourself time and space to discover what brings you comfort.
#4 Try to rest
Battling intrusive thoughts and the fluctuation of hormones can be extremely draining. Consider scheduling intentional time to rest. Even if this just means a 10-minute meditation or going to bed 30 minutes earlier than usual.
#5 See a dietitian + therapist
As dietitians who specialize in PCOS management, we are excellent resources to help you decide what foods make your body feel its best. We are always available to equip you with tools to move forward …and, at a pace that is sustainable for you. Therapists are a nice option too if you need to sort through the ups and downs of life, especially if you struggle with anxiety or depression.
Your recovery and your body are not the enemy. We are here to help you navigate this season of your life and are trained to give you the nutritional advice you need. Book an appointment with us today!
Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C