10 Steps to Healing: My PCOS Journey

I was diagnosed with PCOS in January 2024. I had done enough research beforehand to suspect this might be the case, but hearing it from my doctor still hit me like a ton of bricks. Within minutes of our first meeting, after reviewing my bloodwork, she handed me a sheet with "PCOS" written across the top. I knew things were about to change.

PCOS (Polycystic Ovary Syndrome) is a hormonal imbalance disorder that can be incredibly challenging to manage. When untreated, the symptoms can be harsh – painful periods, acne, excess hair growth, weight gain, anxiety, depression, and more.

Rather than dive into the details of everything that led to this discovery, I want to share what truly helped me, because I genuinely wish I had something like this when I was desperately searching for answers.

But before I dive in, I have to mention that healing from PCOS is not a one-size-fits-all journey. It took plenty of trial and error. Everyone's body is different, and I was also going through major life and relationship changes at the same time, which definitely impacted my healing process.

Whether you have PCOS or not, I believe these tips can help anyone looking to improve their physical or mental well-being. Sooo, here we go!

1. Removing Dairy
Dairy is highly inflammatory and can worsen PCOS symptoms. After cutting it out and switching to dairy-free alternatives, I saw improvements in my skin and digestion.

2. Lower-Impact Movement
As a personal trainer, this was hard for me, but I had to keep my cortisol levels in check. I swapped intense workouts for low-impact activities like walking and light weight training. This helped keep my stress down and was easier on my body.

3. More Sleep
I stopped getting up early all the time and focused on getting better rest. I aimed for 7+ hours of sleep per night and set no alarms when possible. Sleep is essential for balancing hormones and reducing inflammation.

4. Supplements
Based on my bloodwork, I started taking a multivitamin, probiotic, fish oil, vitamin D, and berberine – many of which support hormone balance.

5. Whole Foods-Based Diet
I shifted to a whole foods-based diet to manage my insulin levels. High-protein, balanced meals helped stabilize my blood sugar, which did wonders for my symptoms.

6. Therapy
PCOS really affects mental health, so therapy became a priority. It gave me an outlet to process my emotions and work through past trauma that may have been holding me back.

7. Meditation & Journaling
I was surprised at how helpful these became! I use Headspace for meditation, which taught me to let thoughts come and go instead of holding on to negative ones. Journaling has also been an incredible outlet to process my emotions.

8. Cleaner Products
I switched to cleaner products to avoid endocrine disruptors. Brands like Honest Beauty, Native, and Branch Basics became my go-tos. Reducing exposure to harmful chemicals made a significant difference in my hormone health (this was a huge learning for me!).

9. Less or No Alcohol
Alcohol is no friend to PCOS. It messes with sleep, hormones, and inflammation, all of which make my symptoms flare. I cut back (and currently eliminated it), and it made a noticeable difference in how I felt.

10. Boundaries
Learning to say no and reduce my schedule was a game-changer. It gave me more space to focus on my well-being and calm my nervous system. Less stress = better overall health.

Each of these changes helped address key factors like insulin resistance, inflammation, and stress – major contributors to PCOS. By making these shifts, I regained control of my health and saw a reduction in my symptoms. It’s still a work in progress, but I feel better every day as I prioritize these choices.

If you're struggling with PCOS or looking to improve your well-being, I hope these tips are helpful! Are you on a wellness journey? I’d love to hear from you! Drop a comment or connect with me (IG: @_carolinekent)!

- CAROLINE