In this edition of Kalá Insiders, we’re revealing 3 KEY things to avoid if you have PCOS, especially #3😉 + what to do instead!
1. Sneaky Sugar In Seemingly Healthy Foods:
When it comes to PCOS, what you put in your body is unquestionably the most critical factor for healing PCOS.
We all know that excessive sugar intake isn’t healthy. Doesn’t take a professional to figure that out.🤪
But where I see so many of our clients getting tripped up is with sneaky HIDDEN sugar in foods that seem healthy.
In fact, this is one of the major factors that tripped me up early in my own health journey, so I’m very passionate about spreading awareness about these sneaky sugars! 🕵🏻♀️
Check your food labels and ingredients! 👉Nowadays we just can’t trust the marketing on foods.
If it says “No Sugar Added”, that doesn’t guarantee that it isn’t still extremely high in sugar or highly concentrated.Really common culprits here are:
💪🏻Granola & Protein Bars
🥨“Diet” foods & beverages
🍿”Healthy” Snacks
🥤Protein Shakes
🍓Smoothies
🧃”Natural” Juices
🍅Ketchup
🫕BBQ Sauce
And while you’re checking food labels, look out for artificial sweeteners and avoid those too! While they might sound like a great alternative, studies show they can cause cancer.🎗️
2. Letting Stress Go Unchecked:
Stress is the #1 trigger of PCOS in my experience working with many women as a holistic coach.
Chronic stress can take a toll on your hormonal balance. Stress triggers the release of cortisol, which can disrupt your hormonal harmony, worsening PCOS symptoms.😵💫
We can’t avoid stress altogether, but we can increase our body’s resilience to stress.
Incorporate relaxation techniques like meditation, yoga, moderate exercise or mindfulness into your daily routine to help manage stress effectively.💆🏻♀️
👉 Stress can also lead to nutrition deficiencies, so it’s a good idea to get an assessment by a holistic professional & make sure your body is supported from the inside out!
3. Overexercising & Chronic Cardio:
Cardiovascular exercise, especially prolonged and intense sessions, elevate cortisol levels ~ the stress hormone.
Chronic cortisol elevation (high all the time) due to life stress with excessive cardio on top can disrupt hormonal balance, leading to the development or worsening of PCOS.
😵💫Definitely not what we’re trying to achieve…
This disruption can lead to irregular menstrual cycles, anovulation, and increased androgen production, contributing to the manifestation and progression of PCOS.
🤔 So…if Cardio is a NO, then what?
Exercise is an essential component of a healthy lifestyle, but the type, duration, and intensity should be tailored to individual needs, especially if you have PCOS or Endometriosis.
1️⃣ Embrace Mindful Movement:
Shift your focus from exhaustive cardio sessions to gentle movement practices like yoga, swimming, cycling, walking, or Pilates.🧘♀️
These exercises not only promote physical well-being but also contribute to stress reduction, helping to manage cortisol levels.
2️⃣Optimize High-Intensity Interval Training (HIIT):
If you just love more intense workouts, consider incorporating HIIT into your routine. 🤸🏾♂️
Short bursts of high-intensity exercise followed by rest periods have been shown to be effective in improving insulin sensitivity and promoting hormonal balance, without the prolonged elevation of cortisol associated with steady-state cardio.
3️⃣Prioritize Rest and Recovery:
Adequate rest and recovery are crucial for hormonal balance. Ensure you are getting enough sleep, practicing relaxation techniques, and incorporating rest days into your exercise routine. 🥱
This holistic approach supports your body's ability to regulate cortisol levels and promotes overall well-being.
📍PCOS can be a lonely journey, but you don’t have to figure it out alone! ✨
Let's work together to empower your holistic wellness and take meaningful steps toward managing your PCOS.
Commentaires