I learnt the hard way so you don’t have to

Here we are in 2024! I’m so glad to have relaunched this blog in the last few weeks and to walk into this new year with you. So before I get into the PCOS lifestyle hacks which I KNOW you want to read about, first I wanted to say a big Thank You to my OGs that hung around from the initial launch of this blog in 2020. Thanks for staying the course and letting me take the space to work out what shape I wanted this to take. I also noticed an influx of new subscribers over the holidays. Thanks for joining the ride! I’m hoping you joined in for more than the fruit cake recipe (haha) cos there’s so much more I share here! And if you thought 2023 content was hitting the right spots, this year is going to be even better!

One of the reasons I set this up (if not the primary one) was to support women like me, especially those living with hormone disorders and health challenges that sometimes seem like they only exist in your head. If you’re new here, or just more keen to learn about PCOS and the context behind why I do what I do, you can read more about it in my main 3 posts which also reflect on my own PCOS journey here, here and here (in that order - these are also linked at the bottom of this post).

I thought what better way to start the new year, than to refocus on my strategies for managing PCOS? You see, my blog is focused on 3 main pillars - food, family and fitness (mental and physical), and not for nothing. I noticed a while back, that these are the 3 pillars on which my hormone health regulation depends. My physical health, my state of mind, finding a deeper purpose to life, what I eat, how I think and how I move through the world as a whole - these are the various pieces that make up the whole that is being a balanced and overall healthy person.

So, in lieu of resolutions and quantitative goals (make no mistake, I have some of those), here are my PCOS lifestyle hacks for 2024, which I plan to incorporate into my everyday life. I learnt the hard way so you don’t have to!

Cortisol and Insulin - the Basics & Implications for PCOS

Research has shown that high cortisol levels are prevalent in women with PCOS. Cortisol is the primary stress hormone. Honestly, it’s great, because it’s released in response to stress and helps to regulate your body’s stress response. But in large amounts and around the clock? Not so much! Imagine your body releasing high levels of this hormone when you should be sleeping or based on no specific stress triggers. No wonder you feel exhausted and anxious all the time, right? Cortisol affects multiple systems in your body and one of the ways high cortisol presents itself is by raising your blood sugar, which insulin tries to reduce. Now, remember that insulin resistance is also prevalent in women with PCOS. So this conflict doesn’t quite help things improve, does it? Since cortisol is a hormone produced in response to stress and insulin resistance can lead to Type II diabetes, it only makes sense that stress and blood sugar management are central to my overall plan.

In 2024, I need to consider my physical health in a holistic way. This is not a before-and-after photo goal or one that requires me to drop x lbs of weight in y amount of time, regardless of the ‘how’. It’s about how my body feels. I wrote a blog post a while back about the importance of specific exercise types and how sometimes the workout types we choose actually make things worse and not better.

So here are my PCOS Lifestyle Hacks. In 2024, I will:

Take daily walks for at least 30 minutes: Outdoors is best but since it’s getting cold now, I might alternate outdoor walks with the treadmill on some days (speed 5, incline 7) when the sidewalks are too slippery. With walking, I burn calories, use different muscles and keep my cortisol relatively steady, rather than worsen the fight-or-flight nervous response that comes with cardio-based workouts.

Engage in strength training 2-3 times a week: This will engage my muscles more (muscle cells become more insulin sensitive after exercise), build my strength and continue to burn calories even after I have completed the workout. There are a ton of pilates, full body weight (no equipment) and weight training programs on Youtube that you can access for free.

Invest in proper sleep habits: Surprise surprise, sleep disorders are also prevalent in women living with PCOS. Due to the cortisol imbalance, sleep is already compromised, and disrupted sleep can have an even further impact on insulin sensitivity Chicken-and-egg, right? So I will maintain a sleep routine that trains my body. I will aim for a minimum 7-8 hours of sleep every night. I will make my bedroom a safe and cozy haven - low (or no) lighting, relaxing scents, cool temperature and minimal distractions.

Remember that I am what I eat: Nutritionists recommend a minimum of 20-30g of protein with meals and 5-15g of protein with snacks. So I will make sure that eggs, cottage cheese, chicken, fish, other lean meats, Greek yogurt, tofu, beans, nuts, and seeds have to feature in every meal (AND snack!) I can eat some carrot sticks, but I can also dip them in nut butter (yum!). I can eat a plate of salad, but I can add some boiled eggs or chickpeas as well! My main thing with nutrition is - inclusion over prohibition. I will approach my food choices with less of a punitive mindset and more a mindset of finding opportunity. What can I add to this meal to give myself the nutrients I need vs What do I have to deprive myself of. And in my experience, once you include all the good stuff, you don’t have to punish yourself away from the wrong things. There’s simply not enough room in the plate for too much bad stuff!

Protect my mind: High cortisol does something to the nervous system. When the body turns on the fight-or-flight response, this leads to constant anxiety and overreaction to stimulation. Add to that, the helplessness we often feel with all these symptoms, and it’s so easy for depression to set in. While the link between PCOS and depression and anxiety is not specifically proven by research, the occurrence is abnormally high. And this makes sense considering all the other issues we have to deal with - weight gain, hair loss, hair growth (in all the wrong places), cravings, stress, poor sleep etc. So yeah, while we’re doing all that to improve physical health, we have to think about mental health too! I will manage my workload and reduce stressors once I identify them, being kind to myself and not biting more than I can chew. I will recognise that I am on my own path and that there’s really nothing to gain by comparing myself to standards set by other people. And when things seem like they’re going out of control, I will be comfortable seeking help and empowered to receiving it.

Build Real Connection: One thing that I have found consistent in this journey is the need for community, the need to find meaning in life, a purpose greater than my current challenges, and the need to feel like I’m not alone. My career gives me an outlet to use my skills and feel a sense of accomplishment quite frequently. My family gives me purpose and affection which makes such a huge difference in not just being someone who is so loved but how I am able to be useful to them as well. This year, I will invest in my network, connect with like minds, shed dead weight, focus on creating and learning from others. While I’m learning that I’m not as extroverted as I once thought I was, I will find the right connections that feed my soul.