If you struggle with PCOS and are looking for ways to reduce PCOS symptoms, like promote healthy weight and support regular periods and ovulation, you are going to want to learn these 3 easy, but useful tips to do every morning for PCOS!
As a woman in my forties who is struggling to lose weight and maintain healthy blood sugar levels, I am always looking for easy ways to reduce my PCOS symptoms and promote better healthy.
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3 Tips Things To Do Every Day To Improve PCOS
1. Eat 30g of Protein for Breakfast (and each meal if you can!) To Manage PCOS Symptoms
Eating 30 grams of protein for breakfast has a number of health benefits for PCOS, including:
Improving insulin sensitivity: Protein helps stabilize blood sugar levels by slowing down the absorption of glucose. This can improve insulin sensitivity and reduce insulin spikes.
Enhanced Satiety and Weight Management: Protein helps you feel fuller for longer. This can reduce cravings and overeating, which helps to manage weight and is key for managing PCOS symptoms and reducing the dreaded PCOS belly.
Muscle Mass Maintenance: Maintaining muscle mass is important for metabolic health. Protein provides the building blocks for muscle tissue, helping to preserve and build muscle mass, which can improve metabolism. A faster metabolism boosts weight loss and insulin sensitivity. We also lose muscle mass as we age and need to eat more protein to keep muscle mass from decreasing when we get into perimenopause and menopause.
Reduced Cravings: Keeping your blood sugar with protein will reduce food cravings, especially for carbohydrates and sugary foods that can increase your blood sugar levels. This is very important for women with PCOS, who often struggle with constant cravings.
Energy Boost: A high protein breakfast will give you the energy you need to get through your day, which is beneficial for everyone!
RELATED READING: 10 Supplements For PCOS
Tip: Aim for 30 grams of protein at every meal to manage your PCOS symptoms and promote stable blood sugar levels!
2. Walk For 10 Minutes After Each Meal
20 minutes of activity is recommended daily for general health, but if you’re short on time, try 10 minute walks after meals to combat PCOS insulin resistance. Studies have shown the benefits of 10 minutes walks after meals contribute to:
Improved Insulin Sensitivity: After a meal, blood sugar levels naturally rise. For those with insulin resistance (common in PCOS), this rise can be exaggerated. Gentle activity like walking helps muscles use up glucose, reducing the spike in blood sugar and improving insulin sensitivity. This can help keep insulin levels steady, which is crucial for managing PCOS symptoms.
Enhanced Blood Sugar Control: By promoting glucose usage in the muscles, post-meal walks help prevent large fluctuations in blood sugar. This supports stable energy levels and reduces cravings, which can be particularly helpful for weight management.
Weight Management: While a 10 minute walk may seem small, it adds to daily calorie expenditure. Regular post-meal walks can contribute to a calorie deficit, boosting weight loss or weight maintenance and reducing fat storage by reducing insulin levels (FYI – insulin is a fat storing hormone!).
Improved Digestion: Gentle movement after eating can aid in digestion by promoting the movement of food through the digestive tract. This can reduce bloating and discomfort, which can be beneficial for some individuals with PCOS.
RELATED READING: 10 Tips To Reduce Glucose Spikes
3. Drink Green Tea for PCOS
Green tea has been shown to reduce insulin resistance and blood sugar in women fighting the long PCOS battle. It also helps to lower testosterone, inflammation and can give you a small weight loss boost.
Green tea is also rich in catechins, particularly epigallocatechin-3-gallate (EGCG), which are powerful antioxidants. These antioxidants help neutralize free radicals, protecting cells from damage. Studies suggest that green tea may help lower LDL (bad) cholesterol and triglycerides, reducing the risk of heart disease and can contribute to lower blood pressure and improved blood vessel function.
So stock up on some organic green tea and sip it throughout the day for some PCOS benefits.
RELATED READING: 9 BENEFITICAL HERBAL TEAS FOR PCOS
I hope you add these easy tips to manage PCOS into your daily routine and start to see some benefits. PCOS isn’t curable, but it can be managed through healthy diet and lifestyle.
For more PCOS tips, supplements and symptom management, check out the PCOS section of the blog.
