Suffering from polycystic ovarian syndrome (PCOS) is an uphill battle. PCOS is very common in women, and the condition is unfortunately incurable and difficult to navigate. Everytime I check in with my doctor, I’m reminded that there isn’t one end-all-be-all solution. Some women get cysts, some don’t. Some women go on the pill to help regulate their hormones, others get an IUD or don’t go on birth control at all. Some women struggle with infertility, whereas others can easily get pregnant. Some women don’t even realize they have PCOS until they find out that what they’re experiencing isn’t “normal,” such as painful periods or cystic acne that won’t budge. I was diagnosed with PCOS when I was 14, as my periods were unusually heavy, my testosterone levels were abnormally high in my bloodwork, I was gaining weight rapidly, and I had cystic acne that refused to go away no matter how many visits I paid to the dermatologist. This diagnosis led my doctor to prescribe me the pill in attempts to regulate the chronic hormonal imbalance I was experiencing. Since then, to say the least, it’s been a journey.
When my symptoms flare up, PCOS can consume my thoughts for days at a time, as sometimes it’s difficult to feel comfortable in my body. Sometimes I feel hopeless, as the scale is only increasing in numbers, my acne won’t clear up, and my hair is coming out in clumps. But through the years, I’ve found a few new foods and habits that make me feel amazing, and can make the bad days a little better.
Follow creators who have PCOS!
Being online can be harmful at times, as we’re constantly comparing ourselves to others. When I go through periods in which my body image is low, I find myself subconsciously comparing every inch of my body to the girls I see on my TikTok For You feed. While I know that I’m beautiful, when I’m constantly seeing videos of a new diet or a new fashion style I should follow, I find myself feeling really self conscious. That’s why I’ve taken it upon myself to follow creators who remind me of me! I like to follow creators who promote body positivity, creators who come up with fun recipes, fashion influencers who may look like me, or women who have PCOS. I think it’s important to fill my feed with posts from creators that will only brighten my day and make me feel confident, not people I know I’m going to compare myself to and get in a toxic headspace over. My favorite PCOS creator is Cailee Fischer, @caileeeeats, because she creates the coolest recipes that are easy for me to make in my tiny apartment kitchen, and her content is really cute and entertaining. I’ve tried so many of her recipes, all of which are absolutely amazing and, depending on what I make, can leave me with leftovers for a few days. Her content is not just about food, as she explores what it’s like to be a woman with PCOS and is super vulnerable with her following. I really admire her, and she reminds me that living a healthy lifestyle has no single “look”; you just need to nourish your body, trust your instincts when it comes to your own health, and be kind to yourself.
Eat breakfast!
There is nothing worse than starting the day off on a bad foot, or with bad food. Fortunately, I’ve found some amazing recipes that are light, filling, and delicious. My ultimate recommendation for a PCOS friendly breakfast is chia pudding. Chia seeds are rich in omega 3s, protein, and fiber, and they honestly don’t have much of a taste. I soak my chia seeds in vanilla almond milk for a hint of flavor, and once they’ve reached that jelly consistency, I top my pudding off with assorted berries, honey, and coconut flakes. Much like oatmeal, you can customize the toppings to your liking, and create something new each day. I’ll make my chia pudding in bulk and store it in the fridge for a week, so I have easy access to a yummy breakfast each morning. There’s also nothing better than a cup of tea when I’m feeling bloated in the morning, or even at night, and my favorite tea for that is peppermint herbal tea.
Learn to love salmon!
Salmon has been my saving grace on those days where I feel bloated beyond belief. This nutrient dense, high protein superfood is super easy to make and it’s surprisingly affordable. I will buy salmon filets in bulk from the frozen food section, which saves me tons of time and money. You can always buy fresh salmon, of course, but as a college student, that’s not always in my budget (but it’s definitely a treat). Salmon is so easy to cook; just peel the skin, throw some seasonings on there (I love Trader Joe’s Salmon Rub Seasoning Blend), and cook it however you like! I find pan frying salmon the easiest and quickest way to prepare it, but you can’t go wrong with baking it or putting it in the air fryer. I love adding salmon as my source of protein in a salad or rice bowl. When I’m feeling fancy, I make honey garlic salmon, which is absolutely delicious and PCOS friendly, and I love to serve it with some steamed veggies and rice.
Try some recipes from the Mediterranean diet!
The Mediterranean diet is scientifically proven to be one of the best diets out there, and women with PCOS tend to agree with this fact. I can feel my body thanking me whenever I try something new from the Mediterranean diet. Simply put, this diet follows the traditional foods and eating patterns of those who live in the areas surrounding the Mediterranean Sea, which means lots of leafy greens, legumes, fruits, vegetables, beans, and nuts on the daly, and a moderate amount of lean protein, fish, poultry, and eggs throughout the week. My latest obsession has been falafel, which is super easy to make at home. All you have to do is soak your chickpeas for 8-12 hours, throw in all your herbs and spices into a food processor, add some baking soda and chickpea flour, chill for 30 minutes, and voila, it’s ready to cook. I cook my falafel in the airfryer and it’s absolutely delicious, but you can deep fry or bake it as well. You can eat it on its own, or pair it with tabouli, pickled turnips, hummus, feta, cucumbers, tomatoes, and anything else your heart desires. Trust me when I say you’re in for a treat. If you don’t have the tools to make it at home, Pita Way and Woody’s Oasis in East Lansing and Aladdin’s in Frandor are my favorite spots in town for some great Mediterranean food.
Find what works for you!
While these are my favorite foods to indulge in when I’m having a PCOS flareup, I know that there are so many other choices. Do your own research and experiment with some different foods to find what makes your body feel the best. Like I mentioned, there isn’t an end-all-be-all solution to PCOS, so there isn’t going to be a single diet or lifestyle that solves everything either. The general rule to a PCOS friendly diet is to just avoid simple carbohydrates, red meats, and sugar. However, don’t constrain yourself too much! It’s okay to indulge in moderation. I can’t live without my sweet treats, and neither should you! Just make sure you’re listening to your body and doing what’s best for you. Don’t take the dietary supplements you see an influencer doing before you consult with your doctor, and don’t assume that someone’s fitness plan is going to work for you. Everyone is different. I really like taking collagen peptide supplements, a women’s probiotic, and turmeric, but I did extensive research beforehand. I also find that vigorous exercise or intense cardio all the time is not my speed, and what makes me feel great is some light weightlifting or a nice bike ride around the neighborhood. The most important thing to remember is to not compare yourself to others, and to not blindly follow what someone else is doing for their own health.
Our bodies will always be changing, so remember to be kind to yourself and remember that you are beautiful. PCOS is a really challenging thing to navigate, but as long as you know you’re healthy, that’s all that matters. I am not a medical professional, so whenever I’m unsure whether or not my hormones are balanced or why an issue keeps occurring, I always check in with my gynecologist or primary care physician. Remember that your doctor is there to help you find what’s best for you to navigate your symptoms, and that there are millions of women around the world experiencing the same things that you are. You are never alone, so there is never anything to be ashamed of, and there is always hope to feel better. Plug into a supportive community, follow some inspiring creators, and surround yourself with people who love you, no matter what your skin may look like or how bloated you feel. The symptoms of PCOS are hard to face, but again, those who love you will only provide support and empathy, not judgment. Do not let PCOS run your life, as PCOS does not define you. I hope these tips help you in your journey to feeling as good as you deserve!