New Delhi: The holiday season, while a time for joy and celebration, can pose unique challenges for individuals with Polycystic Ovary Syndrome (PCOS). From the allure of tempting treats to the disruption of regular routines, navigating the festivities while maintaining a healthy balance can feel like a formidable task. However, with a few mindful strategies, you can enjoy the season while effectively managing your PCOS symptoms. Dietitian Vidhi Chawla, founder of Fisico Diet and Aesthetic Clinic, shared some hormone hacks for holidays to help women with PCOS.
Prioritise Blood Sugar Stability:
PCOS often involves insulin resistance, making it crucial to maintain stable blood sugar levels.
Fuel Up Smart: Start your day with a protein-rich breakfast like Greek yogurt with berries and nuts, scrambled eggs with whole-grain toast, or a smoothie with protein powder and spinach. This helps stabilize blood sugar levels and prevents cravings later in the day.
Embrace Fibre: Load up on fibre-rich foods like vegetables (broccoli, Brussels sprouts, leafy greens), fruits (berries, apples with skin), and whole grains (brown rice, quinoa, oats) throughout the day. Fiber helps regulate blood sugar, keeps you full, and supports gut health.
Mindful Indulgences: The holiday season is synonymous with delicious treats, but it’s essential to approach them mindfully:
Choose Wisely: When indulging in treats, opt for smaller portions and prioritize healthier options like dark chocolate (70% or higher cocoa), fruit-based desserts, and homemade treats with whole grains.
Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues. Eat slowly, savour each bite, and avoid distractions while eating.
Hydration is Key: Dehydration can worsen PCOS symptoms, so stay hydrated throughout the day with water, herbal teas, or infused water. Dehydration can disrupt the body’s fluid balance, which can indirectly affect hormone production and regulation. This can lead to further imbalances in estrogen, progesterone, and testosterone levels, which are already disrupted in PCOS.
Stress Management Strategies:
The holiday season can be a stressful time. Prioritizing stress management is crucial for both mental and physical well-being:
Incorporate Stress-Reducing Activities: Engage in stress-reducing activities such as yoga, meditation, deep breathing exercises, or spending time in nature.
Prioritise Sleep: Aim for 7-9 hours of quality sleep per night. Sleep disturbances can disrupt hormone balance, worsen insulin resistance, and increase stress levels.
Set Realistic Expectations: Don’t overcommit yourself. Learn to say “no” to social engagements that may overwhelm you.
Don’t Deprive Yourself:
Enjoy the Festivities: Indulging in some of your favourite holiday treats in moderation is okay. Deprivation can lead to overeating and feelings of guilt, which can negatively impact your mental and emotional well-being.
Focus on the Bigger Picture: Remember that the holidays are about more than just food. Prioritise spending quality time with loved ones, enjoying the festive atmosphere, and embracing the season’s spirit. Remember: Every individual with PCOS is unique. What works for one person may not work for another. Consult with a healthcare professional or a registered dietitian for personalized advice tailored to your specific needs and concerns.
Dehydration can worsen PCOS symptoms, so stay hydrated throughout the day with water, herbal teas, or infused water. Dehydration can disrupt the body’s fluid balance, which can indirectly affect hormone production and regulation. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
