Living gently with polycystic ovary syndrome (PCOS) requires a compassionate approach that prioritizes self-care and well-being. As we highlighted in a previous post on healing at home with a fractured ankle, this begins with creating a healing sanctuary in your home where you can take time to reflect and recover. However, with PCOS, the journey may be more complex. Since it is a chronic condition, navigating through it may entail a bigger lifestyle shift toward gentle living to improve your quality of life. Below, we’ll take a look at the ways PCOS impacts our lives and explore four essential tips for cultivating a life of balance and compassion.

PCOS and how it affects your overall quality of life

PCOS is a complex endocrine disorder that affects women of reproductive age. The most common hallmarks of this condition are hormonal imbalances, irregular menstrual cycles, and cysts on the ovaries. This is often characterized by symptoms like excessive hair growth, acne, insulin resistance, difficulty losing weight, and sleep disturbances. The exact cause of PCOS is still unknown, but it affects about 5% to 10% of women worldwide. 

On top of the physical symptoms, one study found that patients with PCOS are at greater risk of depression and psychiatric disorders. In fact, in a separate investigation that looked at 75 patients diagnosed with PCOS, nearly 40% showed symptoms of depression that were linked to acne and low self-esteem. Meanwhile, 25.7% experienced anxiety from infertility and hair loss.

Ultimately, PCOS takes a toll on your overall well-being. As such, it’s important to prioritize gentle living and self-care practices to help better manage its symptoms, which we’ll go through below. 

Self-care and gentle-living tips for PCOS

Get appropriate exercise

Moving your body and engaging in appropriate exercise is highly beneficial for your mental and physical health. Studies show that yoga, in particular, offers a combination of physical movement, mindfulness, and stress reduction techniques that can address a myriad of PCOS symptoms. According to research, it can lead to reductions in testosterone levels and improvements in menstrual regularity. The meditation aspect is also useful for reducing stress and anxiety, which can improve your emotional well-being. 

Fuel your body with nutritious food

By some estimates, up to 88% of women with PCOS are overweight or obese.It’s therefore important to rely on evidence-based strategies on how to lose weight with PCOS, especially since losing even just a few pounds can greatly improve many symptoms of the condition, like controlling acne, lessening excess hair growth, and improving insulin sensitivity. Diet is an integral component of this weight loss process. For this, make sure that every meal contains protein and fiber from fruits, vegetables, and complex carbohydrates. It’s also smart to limit sugar and processed carbs that can spike blood sugar levels.

Limit or avoid endocrine disruptors 

Endocrine disruptors are chemicals or ingredients that interfere with or block your body’s natural hormonal reactions. These chemicals can sneakily make their way into your home through canned foods, soaps, and cosmetic products, so be wary and read the ingredient list on the products you use. Stay away from anything that lists dioxins, phthalates, pesticides, BPA, and glycol ethers. These chemicals can worsen some PCOS symptoms and have been linked to increasing estrogen and testosterone, weight gain, and even glucose metabolism.

Make rest a priority

Rest and good sleep hygiene are factors that can impact hormonal balance, metabolic health, and overall well-being, so make sure that you prioritize them on your PCOS journey. If you have trouble sleeping, try creating a bedtime routine that is conducive to sleep. Take a warm bath, dim the lights in your bedroom, and stay away from gadgets or screens that interfere with your circadian rhythm. Consistency is really the biggest factor when it comes to sleep, so as much as possible, stick to a regular time for sleeping and waking. 

By putting self-care, mindfulness, and compassion first, you’ll empower yourself to better navigate the challenges of this condition with grace and strength.