PCOS: Layering for Wellbeing
You’ve been asking ‘so what?"‘ and ‘what next?’…. At least I think you have. So I promised we’d talk about how I’m ‘managing’ things? Here we go!
I remember the first time I felt seen and heard by a doctor about my PCOS. It was subtle, so nuanced I could have missed it, if I wasn’t so scarred by the dismissal and condescension that plagued my PCOS journey with doctors before then. It was a nod when I first said the words PCOS, not a stone-faced stare or an eye roll (yes, that once happened). It was the language when we spoke about doing the blood work and tests, the fact that she wanted to do even more tests than I knew were possible, without my having to ask. It was the patient acknowledgment as I listed out symptom after symptom, issue after issue and she kept on typing without ignoring anything I said. And finally, it was the questions she asked, wanting to know more, even if I, like she later told me, apparently knew more about my body than most.
What was most confusing but perhaps shouldn’t have been, was the fact that this novel experience, this breath of fresh air, was the first time I sought a naturopathic approach to my wellbeing. You see, I’m a firm believer in the wonders of medical science. But I’m also an African-born and raised girl who KNOWS that majority of our body’s needs can be found in nature. I’m no dietician but I recognise the strong correlation between what we eat and how we feel. I think about my ancestors and how without the medical advancements we have today, they managed to live long and very physically active lives. So when the PCOS brouhaha came to a head - when my birth control pills that were supposed to balance my hormones and regulate my cycle started to mess with my metabolism, skin, sleep, energy levels and weight - I thought, if PCOS has a hereditary component, and one of my ancestors contributed genetically to what I’m facing today, how would they have handled it? So naturally (no pun intended), I felt at home after this first interaction with this naturopathic doctor. So after a few initial conversations and blood test results where we looked at everything from thyroid function to cortisol and progesterone levels, we talked.
We talked about layering - focusing on my health and wellbeing in terms of sorting out the base components first. What nutrients do I need as a bare minimum for optimal body function, PCOS aside? And am I getting the right levels of those nutrients in my food? Or do I need to supplement to get me to the proper levels? But beyond that, what extra do I need right now to protect me against the longer term risks that come later with poorly managed insulin-related PCOS? Only when these were sorted could we proceed to other layers, building on this foundation.
We talked about lifestyle choices. Remember I said our ancestors were active? (Yes, my grandmother gave birth to a baby after a full day of farm work.) There was no retirement age then because their livelihood and their vocation were one and the same. I have a pretty sedentary-style vocation now, and having a standing desk can only get me so far out of that pseudo-immobile routine. So you get my point. I needed to workout. For someone who went from running 10kms thrice a week to being holed up in my remote working uniform of a hoodie and joggers in the Canadian winter, I kinda knew this one was coming! But not just any workout though. Even that had to be specifically targeted to the right balance between cardio, resistance training and HIIT, to drive down cortisol, improve metabolism and reduce insulin resistance.
Then we talked about my key complaints - the main expressions of PCOS that caused me the most distress - sleep problems, fatigue, irregular periods, acne, hair loss, hair growth (I promise both can happen at the same time) etc….. And to tackle the basics, it took a series of small decisions, that led to big changes. Usually, when we’re pumped and motivated by such conversations, we’re tempted to do it the other way around, especially when the facts are staring us in the face. But that has never been sustainable for me. Making sudden big changes usually ends up with me face down right back where I started and so much worse for wear. One slight disruption would so easily boomerang me back to my previously unhealthy routine and make it even harder to get up again. So small decisions, then subtle adjustments, then slowly my reactions, though not fully gone, were more manageable. After a while I could predict how I’d feel if I missed something or made a slight adjustment or failed to do so.
Small decisions for me meant taking supplements (herbal based) focused on managing my low iron levels and nailing that base level we talked about. I learnt something fascinating. Due to industrialisation, our soil (especially in the developed areas) has been so interfered with, that we can’t get the required nutrients our body needs from the food we eat. Yes, even organic food! I’m kinda envying those ancestors now! So to make up for this, for me, basic staples are magnesium, vitamin D and iron. I also focus on nutrition, as you probably know by now - high protein breakfasts, high fiber meals, more greens, and I started to slowly cut processed sugars. I committed to daily physical activity, the bare minimum being walking the long way to and from school drop-offs and pick-ups daily. Only after the basics were sorted did we start to layer on with food plans, supplements that impacted my sleep cycle and my blood sugar levels, and more targeted workouts.
So my question to you (yes I’m expecting an answer) is this:
What’s your base layer? Whether you’ve got your diagnostic tests done or not, what small changes can you make today/ have you made already that can help you feel more in control of your body? Because I can tell you from experience, being in control is half the motivation you need to build more layers on!
I’m now fully getting into Christmas mode… so while we continue the conversation on PCOS, the next post will be a gift guide…. Yes a health and wellness inspired gift guide for the lovely ladies in your life - cysters and non-cysters alike! So get those bank cards ready! Cos you might end up ordering for yourself too! Who doesn’t love a self-care moment, after all?
