Easy and Simple Self-Care Tips If You Have PCOS

Easy and Simple Self-Care Tips If You Have PCOS

By: Andrea Cura

Disclaimer: Always consult with your doctor first, addressing PCOS depends on what your body needs, these are simple tips that could only help you manage your PCOS.

 

Day by day a lot of women of reproductive age are being diagnosed with PCOS, 1In fact ~4.5 million Filipinas are going through it, and you’ve probably heard so much about it. 2PCOS or Polycystic Ovary Syndrome is a common health problem that is caused by an imbalance of reproductive hormones. 3This means that your ovaries do not regularly release eggs causes irregular menstruation cycles; there is an excess of androgen, or high levels of ‘male’ hormones in your body, which can cause excess facial or body hair; and polycystic ovaries, where the ovaries become enlarged and contain many fluid-filled sacs (or follicles) that surround the eggs.``
 
I know, this scientific stuff can be a little overwhelming but it’s important that we understand what happens in our body so we can manage and take care of it very well.
 
So, how does PCOS affect your body? 4According to Dr. Jessica Stefanski, who specializes in the natural treatment of PCOS, some effects on our emotions may be having low energy levels, trouble concentrating, feeling unproductive, and lethargic all the time, you might also find yourself yawning and feeling sleepy. PCOS also affects our physical health which results in weight issues, hair loss, and cystic acne, especially on the chin and the chest area.
 
Acne can really be frustrating and can lower our self-esteem, 5women with PCOS often have an overproduction of sebum due to increased androgen levels in the body, which makes their skin oilier than normal. Treating acne may also be slow in women with PCOS, that’s why it's crucial that we know what products we are using.
 

Here are some helpful tips that we put together that can help you in managing your PCOS:

  1. Visit your Doctor
If you have a feeling that your body is changing and have some symptoms like those that are mentioned above it is important to consult your doctor and get diagnosed properly, don’t forget that there are experts everywhere who are ready to help you out, don’t self-diagnose!
 
  1. Mindful eating
What you eat is one of the things you should really watch out for if you struggle with acne in PCOS, 6try to avoid fried food such as potato chips, french fries, fried chicken (I KNOW ) processed snacks like cakes, cookies, and red meat, including hamburger, steak and hotdogs because these could trigger the inflammation on your skin.
 
Instead, opt for a healthier option such as food that is rich in Omega 3, like fish; baked salmon, or tuna. You can also switch your white rice to brown rice and add non-starchy vegetables to your meal like spinach, tomatoes, mushrooms, and broccoli.
 
  1. Stay hydrated!
Enough said. Instead of opting for sugary drinks such as sodas and fruit teas which could spike up your insulin levels, try to limit yourself and drink plenty of water instead.
 
  1. Sweat it out
30 minutes of exercise every day can make a big difference! You can run, do cardio, and strength training, you can even join classes for body weight workouts such as Pilates and yoga or even follow simple exercises online, actually anything that makes you feel good as long as you’re moving.
7“It’s important to maintain a healthy weight which can be done by keeping a good balance of energy expenditure vs energy intake - essentially making sure that more energy is going out than is coming in.
 
  1. Build your skincare habit
It is always important to have a good skin care regimen, especially when dealing with PCOS. According to Dr. Jessica Stefanski, we need to choose products that are gentle and lightweight to the skin; here are some of the 3 products from this local skincare brand that we recommend:
 
  • Choose a good, gentle cleanser like Balansè’s Probiotic Gentle Cleanser.

 

It is ideal for sensitive skin, this is a gentle and calming gel formulated with probiotics and seven botanical extracts. It contains antioxidants and anti-inflammatory properties that reach deep down to decongest impurities. This helps preserve the skin's moisture and strengthens the skin barrier.

  • Women who struggle with PCOS struggle with skin inflammation, due to high levels of androgens. It’s important to incorporate skin soothing products like Balansè’s Lacto-Cica Ampoule to relieve inflamed skin and reduce acne.
 

 

It has an enriched formula that will help you maintain a healthier and more resilient barrier with the power to resist breakouts, and redness from inflammation restore balance, improve skin elasticity and skin cell recovery for a healthier, and more resilient skin barrier.

  • If you want to target those post acne marks while at the same time nourish and hydrate your skin, Balansè Bioactive Caviar Serum is for you.



 
This potent serum contains brightening and soothing botanicals like Gotu Kola and Licorice Root Extract that effectively target and even out dark spots for brighter and glowing skin. Rich in bioactive ingredients like Red Algae, Mamaku Black Fern, and Green Caviar that work in synergy to infuse the skin with antioxidants, revealing a radiant, rehydrated, re-energized, and firmer skin. This fast-absorbing and lightweight serum is suitable for all skin types which is a plus! 


"If you are diagnosed with polycystic ovary syndrome (PCOS), it doesn’t mean that you are destined to have poor health," Stathos stresses. “There are a lot of things that you can do to take care of yourself and manage it, take charge, build healthy habits, minimize symptoms, and keep yourself healthy."
 
You have the power to make good choices, live well, and THRIVE with PCOS.

 

Sources:
  1. https://belomed.com/the-base/pcos-in-the-philippines/#:~:text=Unfortunately%2C%20PCOS%20affects%20many%20women,4.5%20million%20Filipina%20patients%20diagnosed
  2. https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome
  3. https://www.vogue.co.uk/beauty/article/polycystic-ovary-syndrome-skincare
  4. https://open.spotify.com/episode/3lj1ZPtctpgnRJtC0KweTk?si=c234bea1b4ef4e80
  5. Balen A, Franks S, Homburg R, Kehoe S. Current Management Of Polycystic Ovary Syndrome. 1st ed. London: The Royal College of Obstetricians and Gynaecologists; 2010.
  6. https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet#:~:text=Beans%20and%20other%20protein%2Drich,%2C%20barley%2C%20sorghum%20and%20others
  7. https://www.nuffieldhealth.com/article/how-exercise-can-help-with-pcos
  8. https://pcosdiva.com/pcos-diet/
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