Mastering Your Metabolism:

A Guide to Controlling Insulin Levels with PCOS

Did you know polycystic ovarian syndrome is actually a closer relative to diabetes than it is to reproductive issues like endometriosis? You want to hear something crazier? Diabetes is reversible… so is insulin resistance that contributes to PCOS symptoms and complications.

So, today, I'm here to shed some light on how you can take control of your insulin levels naturally, supporting your journey to holistic wellness with intention, and reversing PCOS through healing your body.

Understanding Insulin Resistance:

First things first, let's break it down. Insulin resistance is a common feature of PCOS, where the body's cells become less responsive to insulin—a hormone that helps regulate blood sugar levels. When insulin resistance occurs, the pancreas produces more insulin in an attempt to compensate, leading to elevated insulin levels in the blood. Think about it like this— insulin is the key that opens the door to your cells to let glucose (or sugar) in your blood move into your cell. When the cell becomes insulin resistant, the lock on the door become “sticky” forcing your body to try to open the door with more and more keys (insulin).

The problem? High insulin levels can wreak havoc on your hormones, contributing to symptoms such as irregular periods, weight gain, acne, and even infertility. But fear not, friend, because there are plenty of holistic strategies you can implement to support your body in managing insulin levels effectively.

Nourishing Your Body with PCOS-Friendly Foods:

One of the most powerful tools in your PCOS toolkit is your diet. By choosing foods that support stable blood sugar levels and insulin sensitivity, you can take proactive steps towards managing insulin resistance naturally.

Here are some PCOS-friendly foods to incorporate into your meals and snacks:

Fiber-rich carbohydrates: Think whole grains, legumes, fruits, and vegetables. These foods help slow down the absorption of sugar into the bloodstream, preventing spikes in insulin levels.
Lean proteins: Opt for sources such as pasture-raised chicken, mercury-free fish, tofu, and legumes to help balance blood sugar levels and promote satiety.
Healthy fats: Include sources like avocado, nuts, seeds, and olive oil to support insulin sensitivity and hormone balance.
Anti-inflammatory foods: Load up on colorful fruits and veggies, as well as omega-3-rich fish, to reduce inflammation and support overall health.

Mindful Eating for Balanced Blood Sugar:

In addition to choosing nourishing foods, practicing mindful eating can also play a key role in controlling insulin levels with PCOS. Mindful eating involves paying attention to hunger and fullness cues, as well as the sensory experience of eating.

Here are some tips for practicing mindful eating with PCOS:

Slow down and savor each bite, paying attention to the taste, texture, and aroma of your food.
Ask youself, “does this meal/snack include fat, fiber and protein?”, if not, add what’s missing.
It takes approximately __ minutes for your brain to “catch up” with your stomach. Try to implement practices such as sitting your fork down between bites, chewing your food more than usual, and taking time for conversation to slow your rate of eating.
Tune into your body's hunger and fullness signals, stopping when you're satisfied rather than overly full.
Minimize distractions while eating, such as watching TV or scrolling through your phone, to fully focus on the eating experience.
Eat healthy fats and protein before carbohydrates to increase satiety, or feeling full, and to minimize blood sugar spikes.

Movement as Medicine:

Regular physical activity is another powerful tool for managing insulin levels and promoting overall health with PCOS. Exercise helps improve insulin sensitivity, allowing your cells to better respond to insulin and regulate blood sugar levels more effectively.

Here are some ideas for incorporating movement into your daily routine:

Find activities you enjoy, whether it's yoga, walking, dancing, or swimming, and make them a regular part of your schedule.
Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days—My favorite way to do this is to start by incorporating just TEN minutes of activity after each meal. This can drop blood glucose by up to 40 mg.dL!
Incorporate strength training exercises to build muscle mass and further improve insulin sensitivity.
Stay active throughout the day by taking short breaks to stretch, walk, or move your body, especially if you have a sedentary job.

Creating a Supportive Environment:

Last but not least, creating a supportive environment can make a world of difference in managing insulin levels and thriving with PCOS. Surround yourself with people who uplift and encourage you, and create spaces that nurture your physical, emotional, and spiritual wellbeing.

Here are some ideas for creating a supportive environment with PCOS:

Connect with other women with PCOS for support, encouragement, and shared experiences.
Seek out healthcare providers and holistic practitioners who understand and specialize in PCOS care.
Create a home environment that promotes relaxation and stress reduction, such as incorporating calming colors, aromatherapy, and cozy spaces. Sometimes this includes simplifying your home through decluttering and automating processes.
Practice self-care rituals that nourish your body, mind, and spirit, such as meditation, journaling, or spending time in nature.

Closing Thoughts:

I hope this blog post empowers you with practical tips and insights for controlling insulin levels naturally with PCOS. Remember, you have the power to take control of your health and thrive in your body, one intentional choice at a time.

If you're ready to dive deeper into your PCOS journey and receive personalized support and guidance, I invite you to reach out for one-on-one coaching with Intention Holistic Health. Together, we'll explore holistic strategies and solutions that resonate with your body and soul, guiding you towards a life of vitality, balance, and intention.

With all my love and support,

Alicia

Intention Holistic Health