On this episode, we were joined by Registered Dietitian and Nutritionist Hannah Muehl, who has a personal experience + passion for PCOS. She gave an insightful overview of what PCOS is, how it is so easy to go undiagnosed, symptoms + some tips to help balance hormones and live with PCOS.
This was such a powerful conversation about women’s health that everyone can gain knowledge from. In this post, we wanted to have a place for you to have all of the information Hannah shared while also providing you with some tips for balancing hormones and caring for your body.
What is PCOS (Polycystic Ovary Syndrome)?
PCOS is actually a collection of imbalances and not all women with PCOS have the same symptoms. To be diagnosed with PCOS, a woman must have 2-3 possible symptoms.
Lack of ovulation or irregular periods
High Testosterone (hormone imbalances)
Multiple cysts on the ovaries *Although you don’t actually have to have cysts on your ovaries to have PCOS. In the episode Hannah mentioned this, and this was honestly new information to me.
Many women with PCOS also experience Insulin resistance, which is when your body can’t move glucose to your cells for energy.
How to get your symptoms under control
Throughout the podcast conversation, Hannah dove into some powerful tips for women who have PCOS regarding symptom management. Let's dive into it.
1. Diet Changes
You can help to control your PCOS symptoms with some easy diet changes!
Eating whole foods
Whole (unprocessed) foods are best for helping to regulate your blood sugar. You want to try to reduce the amount of added sugars you are consuming.
Increasing your protein
Protein increases your insulin production which helps balance your hormones and give you energy.
8 Superfoods to include in your diet if you have PCOS
Cinnamon- helps with insulin resistance
Spearmint- decreases testosterone levels
Leafy Greens- supports fertility by regulating ovulation
Seeds- pumpkin, chia, sunflower + sesame help balance your hormones
Fenugreek Seeds- helps maintain normal insulin levels
Berries- help to reduce oxidative stress
Oats- slows down the absorption of fat and sugars in the body
Avocado- reduces inflammation + improves sleep
2. REGULAR Exercise
In the episode, Hannah mentions some of the best ways to move your body if you have PCOS.
If you have insulin resistance one of the best things you can do is work your muscles. You want to use that stored glucose! You can do any type of workouts, just try to feel your muscles working!
Walking is also really good for people with PCOS.
For hormone health in general, listen to your body. If you are feeling more tired than normal, opt for a low intensity workout. But if you feel like you have more energy, listen to what your body wants and try that new HIIT workout!
3. STRESS ReducTION
The most important thing you can do to help manage your PCOS is reduce your stress:
Try to go to bed earlier
Consume less caffeine -- be especially mindful of caffeinated options like cold brew which pack a lot more caffeine than usual
Incorporate active stress management tools like meditation, yoga, walking (start with 1x day and then add more activities over time!)
Take natural adaptogens (Ashwagandha, Ginseng, Maca)
Hopefully this episode + blog post can be a place for you to return to when you need some extra tips for balancing your PCOS. Remember you are not alone and there are so many places you can go to receive information! :)
With love,
xx Michaela + Inner Growth Co.
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