The holiday season is here, and with it, ample opportunity to celebrate with family, attend festive events, eat rich meals, indulge in sweet treats and intoxicating drinks — and stress over traveling, hosting, finding the perfect gifts, or all the above.
But if you’re living with polycystic ovary syndrome (PCOS), it’s important to keep holiday pleasures, excesses, and stressors in check if you want to keep your condition and your symptoms under control.
At New Beginnings OB/GYN in Shenandoah, Texas, our women’s wellness team knows that PCOS management doesn’t end when the routine-disrupting, year-end festivities begin; in fact, that’s when your efforts may need to become even more mindful and attentive.
Women’s ovaries naturally produce a small amount of testosterone. But with PCOS, the ovaries produce high levels of testosterone, along with other male androgen hormones like DHT, DHEA, and androstenedione.
In addition to causing systemic inflammation and physical symptoms like weight gain, facial hair, oily skin, acne, and hair loss, women with a PCOS-driven androgen imbalance are prone to infertility, insulin resistance, diabetes, and heart disease.
PCOS hormonal imbalances are a direct cause of impaired insulin sensitivity and chronic, low-grade inflammation. Unfortunately, these two factors — inflammation and insulin resistance — boost androgen levels even higher, feeding a vicious, ever-worsening cycle. Weight gain is a common effect of this cycle that also worsens it.
Unhealthy lifestyle patterns can aggravate the PCOS cycle, worsen its symptoms, and increase your risk of developing serious health complications down the line. These include:
Unfortunately, many of these aggravating factors occur simultaneously during the holiday season — becoming “the norms of celebration” — unless you take precautions.
Successful PCOS management calls for a more mindful holiday season, where indulgence is a sporadic treat rather than an ongoing state, stress doesn’t overtake your life, and your diet, exercise, and sleep patterns stay on track.
Here are five steps to holiday survival with PCOS:
Maintain a balanced, PCOS-friendly diet through the holidays. Choose whole foods rich in antioxidants, heart-healthy unsaturated fats, and lean proteins. Plant-based, fiber-rich meals are best; limit processed foods and refined sugars, which can worsen symptoms.
Plan ahead for social gatherings by eating a healthy, satiating snack — like nuts, fruit, or yogurt — in advance to reduce the risk of overindulging in less healthy options. Decide in advance of every party you attend (or host) what your one holiday “splurge” will be (i.e., a glass of wine, a slice of pie).
The holidays have a way of derailing routine, even for the most dedicated exercisers. It’s essential to be flexible (you don’t need to have your regular, intense workout every day). It’s also important to stay consistent and make exercise a priority on your daily calendar.
Find physical activities you enjoy, like brisk walks, yoga, or light strength training, and make time for them even when you’re away from home. On long days spent with loved ones, make exercise a family affair — go for a “holiday lights” walk through the neighborhood.
Being realistic about your holiday plans and adjusting your expectations when and where needed can go a long way in helping you avoid unnecessary stress during the holidays.
It also helps to set boundaries: Be realistic about your energy levels and don’t overcommit to holiday events or overschedule yourself. It’s healthy to say “no” to social gatherings that feel overwhelming to you, or financial commitments that strain your budget.
When you do feel stressed, practice mindfulness (i.e., deep breathing, meditation, yoga) to calm your nervous system. Make time for relaxing activities that help you recharge.
Consistent, quality sleep is crucial for hormone regulation and overall health, especially when you’re dealing with a condition like PCOS and its cascading, inflammatory effects.
Late-night celebrations and irregular sleep patterns can aggravate PCOS and increase stress. Prioritize your usual sleep schedule over events that run past your normal bedtime, and aim for 7-9 hours of restful, restorative sleep each night.
If you’re traveling over the holidays, keep your health on track by packing all your PCOS management essentials. Include any supplements and prescription drugs you may take (i.e., insulin-sensitizing medication), as well as healthy, satiating snacks to help maintain stable blood sugar levels and avoid unhealthy offerings on the road or at the airport.
Carry a reusable bottle so that you can drink water throughout the day. Staying hydrated can help you manage unhealthy food cravings and keep your energy up on long days.
Looking for more ways to stay healthy with PCOS? Dr. Rania Ibrahim and Dr. Christina Parmar can help. Schedule a visit at New Beginnings OB/GYN in Shenandoah, Texas, today.