It’s possible; I promise. You can feel better!
Below are five self- care tips designed to help you nurture yourself and transform your everyday life for the better.
Disclaimer: This post is informational only; it is not designed to be prescriptive. I am not a licensed medical professional. I’m just a woman who’s struggled with the disorder described below. The points I mention are simply designed to aid you in your journey. Please talk with your licensed medical practitioner for more thorough information and personalized treatment options.
Tip # 1: Focus on the Truth
Self-care must always begin with our minds. Chronic stress is a primary cause for PCOS, so nurturing yourself has to begin with carefully guiding your mind into healthy thought patterns.
There’s a lot that goes into caring for your mind, but the essence is simple: choosing to lovingly find and focus on the truth.
Many factors play a role in the troubles we face: health, relationships, finances, job stress, etc. all impact your stress level. Feelings of powerlessness are often responsible for our anxiety.
But even when you’re powerless to change things, you can still choose how to interpret your situation. Will you let fear and anxiety overtake you, or focus on the things you can control and the blessings God has given? It is possible to live joyfully, despite difficult circumstances!
In 1 Peter 5:7, God calls us to cast all our cares on Him (1 Peter 5:7). So when you’re tempted to give into anxiety, give your anxious thoughts to God! He provides peace that surpasses understanding (Phil 4:6-7).
Though seeking God is the first line of defense against destructive thought patterns, community is also an essential for mental health. God often uses the people around us to help us think through life’s struggles. You might find help from a friend, mentor, parent, or even mental health professional. If you need help from an outside source, don’t be afraid to seek it.
Tip # 2: Start Your Day Off Right:
Set your day up for success! Make time for the simple things that build you up as a person. For instance:
- Take a bath or shower
- Do your hair and pick an outfit that makes you feel good
- Eat a healthy breakfast
- Read the Bible and spend time in prayer
- Make a to-do list for the day, and submit it to the Lord
It’s surprising how powerful these simple routines are. Each item here will help you nourish either your body, your soul, or both! Feeling prepared for your day, both physically and mentally, has a major impact on your overall happiness and outlook on life. And submitting your plans to the Lord starts your day off right in your spiritual walk.
If you don’t already have a healthy morning regimen, start by implementing one new habit at a time at a time until you’ve got your whole routine established!
Tip # 3: Deep Breathing
Life is often hard, so it’s important to have mechanisms in place for dealing with stress. One of the most effective methods is deep breathing. It’s shocking how quickly and effectively it works to relieve anxiety and panic attacks.
Here are some occasions you might use this technique:
- During a panic attack
- When your head feels full, or you can’t think clearly
- When you feel anxious or stressed
- Anytime you need to feel centered
Deep Breathing Technique:
There are a lot of deep breathing techniques, but most of them work the same way:
Stop where you are and take anywhere from 20 seconds to a few minutes to breathe slowly in a rhythmic pattern. This takes your brain out of a “fight or flight” mode and leads it into a relaxed, mindful state. You can do a web search for different methods, but box breathing is a great place to start.
Box Breathing:
- Breathe in one deep breath for four beats.
- Hold breath for four beats.
- Breathe out one breath for four beats.
- Hold for four beats.
- Repeat as many times as necessary til your body relaxes and your mind settles.
Plan Your Thoughts:
What you think about is just as important as the breathing technique. Negative thoughts encourage more anxiety. So it’s important to plan ahead of time what you’ll say to yourself. You may find it helpful to write down some short, positive thoughts on a 3×5 card to carry around with you.
Here are some examples:
- “It’s going to be okay.”
- “I can think this through.”
- “This is not as big as it feels right now.”
- “I can choose how to respond to this situation.”
Turn it into prayer:
Tell God when you’re upset and ask him for help. Remember, you’re not echoing thoughts into the void. The all-powerful creator hears your prayers, and He loves you!
Tip #4: Walking or Light Exercise
Light exercise has a lot of major benefits. It releases endorphins, which reduces stress and promotes feelings of well being. A brisk walk or bike ride promotes blood flow, sending oxygen to your brain, and spurring healing.
For women with PCOS, light exercise can have a dramatic impact on health. Here are a few of the many benefits:
- Boosts insulin sensitivity
- Regulates hormone levels
- Increases endorphins
- Encourages quality sleep
- May trigger healthy weight loss
Important Note! Long, intense workouts may actually have the opposite effect. Overworking increases your body’s stress response and causes inflammation. To understand why inflammation is such a big problem for women with PCOS, click here.
Tip #5: Proper Diet & Supplements for PCOS:
A lot of women with PCOS don’t realize that their bodies react abnormally to common foods. Eat a diet which aids your body in digestion and provides the nutrients needed to promote healing.
Doctors and healthcare professionals recommend diets with these elements:
- High in fiber
- High in protein
- Low in simple, refined carbohydrates
- Low in inflammatory foods (such as milk, dairy, sugar, wheat, and processed foods)
Recommended foods include:
- Lots of dark, leafy greens
- Healthy fatty fish
- Dark red and purple berries
Supplements for PCOS:
Once you have a healthy diet in place, ask your doctor about incorporating supplements:
- Inositol: Helps prevent insulin resistance and helps promote hormonal balance.
- Magnesium: Helps prevent inflammation.
- Zinc: Promotes immune function, thyroid health, and blood sugar regulation.
- Iodine: Promotes healthy thyroid and ovarian function.
Bonus Tip:
Give yourself lots of grace! Going through health problems can be scary and discouraging. No matter what is going on, remember God’s love, and nurture yourself. Remember that your body is always doing its best to fight for you!
I hope this article is helpful to you. If you’d like to learn more about PCOS causes and treatments, click here!
God bless you on your journey of nourishing your body and mind!