I read an article in The Telegraph this weekend all about 50 healthy habits to adopt to help you stay on the wellness bandwagon. Granted, I don’t think health should ever be described as “bandwagon”, but each to their own. It got me thinking about quick and snappy snippets of information and knowledge that I have learnt ever since my PCOS diagnosis all those year ago. I tend to drop bits of advice and helpful tips and tricks within most things I write, but tend to ramble on a little too long. So instead, I’ve grouped everything together, short and snappy, and not too sweet either.
1 Listen to your body and hunger signals.
2 Drink 3 litres of water a day. Filtered is best.
3 Add dark leafy greens to every single meal.
4 Incorporate a healthy fat source into every meal and snack.
5 Eat a diet rich in whole foods and avoid overly processed food
6 limit sugar, even unrefined sources
7 meditate and spend time doing nothing
8 Eat sufficient amounts of fibre
9 Keep an eye on your trips to the loo – healthy bowels = balanced hormones
10 Monitor your skin. What causes flare-ups and when do they occur?
11 Invest in some hormone healthy essential oils – clary sage, lavender…
12 Try probiotics!
13 Ensure your fish is wild caught, and meat is grass-fed and organic.
14 Buy organic veggies when you can
15 Give your beauty products an overhaul and learn the lingo of toxic ingredients.
16 Find a low intensity exercise routine you love and stick to it
17 Walk everyday
18 Get outside everyday
19 Educate yourself. Read research papers, blogs and listen to podcasts on topics that involve you and your health.
20 On the other hand, just because a protocol worked for some, doesn’t mean it’ll work for you.
21 Find protein sources you love and incorporate them into every meal – quinoa, lentils, beans, nuts and seeds, fish…
22 Invest in some wellness luxuries – acupressure mats, jade rollers, silk pillowcases, if it makes you feel good, do it.
23 Talk to someone about your supplement routine. A professional will help tailor a plan specifically due to your symptoms and down to what you could be lacking.
24 However if you live in the UK – chances are you’re deficient in vitamin D. Supplement that.
25 Try acupuncture.
26 Make a balance breakfast consisting of fat, protein, carbohydrates and greens every single day.
27 Don’t be forced into trying intermittent fasting or a ketogenic diet just because it’s in right now. It could wreak havoc within your body if it’s not right for you.
28 Don’t eat raw kale.
29 Cooked cruciferous and colourful vegetables should be a staple in your diet.
30 Make your own decisions when it comes to birth control and talk to a doctor. There are so many options out there, from the implant to going it all natural (always be safe!)
31 Prepare your body for fertile regardless of what stage you’re at in life. A fertile body is a healthy one.
32 Folic acid and B12 are vital nutrients for fertility.
33 Stress is the root of all evil, and managing it will save your life.
34 Your bathtub is your best friend.
35 Spice you your life – turmeric, cinnamon and ginger are my favourite and are the base for a mean dahl.
36 Look to ayurveda if you’re intrigued by gut health.
37 Cycle syncing is a b*tch to get in to, but once you start, it’s life changing.
38 Magnesium is the ultimate de-stressor, relaxer, muscle soother and sleep-enhancer.
39 Our hormones are way more complex than the boys. Don’t let them tell you otherwise.
40 Soy can be a major irritant for some. However, it can be a tricky to avoid at times.
41 Vitamin C is key for healthy progesterone; get it from citrus fruits and sweet vegetables.
42 Iodine is another key healthy hormone mineral, get it from seaweed.
43 Blood sugar stabilisation is everything, and should be at the very top of your list (regardless of the fact it’s at the bottom of this one).
44 Berries are low in sugar and make the best snack, dessert and breakfast topper. Plus they are packed full of anti-oxidants.
45 The best diet for endocrine syndromes such as PCOS is an anti-inflammatory one.
46 Prioritise self-care, whatever that may look like for you.
47 Adaptogens are fabulous, albeit slightly expensive. Ashwangandha is a great place to start.
48 Maca is famous for being hormone balancing, however ease into it, it’s extremely energising.
49 Sleep quality is just as, if not more, important than sleep quantity. It is your body’s chance to mend each day.
50 Technology screens are endocrine disruptors. Avoid them before bed or invest in some funky glasses.