Polycystic ovary syndrome (PCOS) is a common hormonal condition affecting people with ovaries, often leading to symptoms like irregular periods, weight fluctuations, acne, and excess body hair. While traditional approaches often focus on dieting and weight loss for symptom management, Intuitive Eating offers a more compassionate and holistic framework, that supports one’s wellbeing.
Let’s explore what intuitive eating is, its principles, and how it can benefit someone with PCOS.
What is Intuitive Eating?
Intuitive eating is a non-diet approach that focuses on listening to your body’s natural hunger and fullness cues and eating in a way that feels good and nourishing. It encourages you to trust your body as a guide about what, when, and how much to eat, rather than relying on external rules, restrictions, or a rigid meal plan. Several of the Intuitive Eating principles stand out when focusing on supportive, compassionate lifestyle choices when living with PCOS.
Reject the Diet Mentality – Let go of the belief that diets are the answer to health. PCOS symptom management recommendations often prioritize weight loss, but focusing on restrictive dieting often times creates more stress and negatively impacts one’s overall well-being.
Discover the Satisfaction Factor –When you truly enjoy your meals, you're more likely to feel satisfied and best able to nourish yourself optimally.
Exercise – Feel the Difference – Focus on joyful movement that that feels good on your here and now body, rather than exercising related to changing your body size. Gentle movement such as walking, yoga, or lifting weights can be beneficial for managing PCOS.
Honor Your Health – Gentle Nutrition – After embracing the Intuitive Eating principles, you can begin making food and lifestyle choices that nourish your body and support your overall well-being. This approach is about nourishment, not restriction. There are various nutrition strategies for managing PCOS symptoms that focus on incorporating beneficial foods and supplements, rather than restricting or dieting.
How Intuitive Eating Supports PCOS
Here’s two ways intuitive eating may be particularly supportive for those living with PCOS:
Reducing Stress from a Dieting Mentality
The constant pressure of "dieting" or trying to lose weight may increase stress. High levels of stress may worsen insulin resistance and cause hormonal imbalances. Intuitive eating helps reduce this stress related to the constant pressure of diet culture and the weight loss industry by promoting a more relaxed and compassionate approach to food and eating.
Promoting a Positive Relationship with Food
People living with PCOS may feel increased pressure to lose weight and diet to manage symptoms. Intuitive eating helps people move away from restrictive diets and instead focus on eating with compassion, helping to reduce feelings of guilt and improve one’s relationship with food.
Practical Tips
Listen to Your Hunger Cues: It may take time to reconnect with your body’s hunger signals. Pay attention to when you feel hungry and honor those cues by eating nutrient-dense foods that you enjoy.
Add in Protein and Healthy Fats: Protein, fiber, and healthy fats (like those from nuts, seeds, and avocado) help stabilize blood sugar levels, which can be particularly helpful for those managing insulin resistance.
Gentle Movement: Find forms of movement that you enjoy, whether it’s yoga, weight lifting, swimming, or walking.
Final Thoughts
Intuitive eating offers a refreshing approach to managing PCOS symptoms by focusing on health, well-being, and self-compassion rather than restriction and control. By reconnecting with your body and learning to trust your internal cues, you can manage PCOS in a way that is holistic, sustainable, and nourishing.