Healthy Habit Tweaks to Support Your PCOS Journey

Nutrition

Extreme diets often backfire. The goal is balance and consistency, not perfection. Start small:

• Protein at every meal: Greek yogurt, eggs, tofu, or beans help stabilize blood sugar and keep you full
• Pair carbs with fibre and protein: Instead of cutting carbs, make them work for you. Try apple slices with almond butter, beans with rice, or high-fibre bread
• Eat regular meals: Don’t let more than 4–5 hours pass without a meal or snack. Even a small handful of nuts counts!

Foods That May Support PCOS

• Apple cider vinegar (1–2 tbsp daily): May improve post-meal blood sugar. Mix into salad dressings for easier intake
• Ground flaxseed (1–2 tbsp daily): May support hormone balance. Add to smoothies, yogurt, or oatmeal.
• Soy protein (20–25 g daily): May improve insulin sensitivity; tofu, tempeh, soy milk, or edamame are great options

Foods to Reduce (Mindfully)

• Limit sodium (<2,300 mg/day)
• Notice dairy’s effect on your skin if acne is an issue
• Observe chocolate intake—if it triggers breakouts, reduce frequency

*Remember you’re not doing anything “wrong” if you enjoy these foods occasionally. Focus on what helps you feel your best most of the time.

Movement 

Exercise is not about punishment—it’s about moving your body in ways that support health and energy. Women with PCOS often struggle with fatigue, so start with manageable steps:

• Aim for 150 minutes of moderate activity weekly: This can be brisk walking, skating, or bike riding, broken into 20–25 minute sessions
• Strength training twice a week: Use bodyweight, resistance bands, or light weights. Building muscle improves insulin sensitivity
• Reduce sedentary time: Walk during phone calls, stretch while watching TV, or park further from entrances

*Tip: Listen to your energy levels. Some days a brisk walk may feel great; other days, gentle yoga or stretching may be enough. Consistent movement matters more than intensity, and enjoyment makes it sustainable.

Sleep

Poor sleep worsens insulin resistance, elevates cortisol, and disrupts hormones. Women with PCOS are more likely to experience insomnia or sleep apnea. Even one night of poor sleep can reduce insulin sensitivity by up to 25%.

Actionable sleep habits:

• Keep consistent bed and wake times: Even on weekends
• Create a wind-down routine 30–60 minutes before bed: Dim lights, avoid screens, or try gentle stretching
• Keep your bedroom cool (60–67°F) and dark
• Do a calm activity like reading or folding laundry: Until you feel drowsy (if you can’t sleep)

Think of sleep as a key tool in your PCOS toolkit, not an indulgence.

Stress Management

Chronic stress raises cortisol, worsening insulin resistance and hormonal balance. It also makes it harder to make healthy choices consistently.

Supportive strategies:

• 4-7-8 breathing: Inhale 4 counts, hold 7, exhale 8. Quick and effective anywhere
• Set micro-boundaries: Avoid checking emails after 8p or say no to one commitment a week
• Find a calm anchor: Five minutes of morning coffee in silence, listening to a favorite song, or stepping outside for fresh air
• Make behavioural strategies a priority: Mindfulness, journaling, and realistic goal-setting are foundational. Herbs like ashwagandha or rhodiola may help but should support—not replace—these strategies

Alcohol and PCOS

Moderate alcohol intake can affect blood sugar and liver function, both of which are already stressed in PCOS. Try to limit alcohol as much as possible. If you are drinking alcohol, try to consume it with food, drink plenty of water and pay attention to how alcohol affects your energy, sleep, and symptoms the next day. You don’t need to eliminate it entirely, but being intentional helps you stay on track.

Consistency Over Perfection

You don’t have to be perfect. Research shows that self-generated goals stick better than externally imposed rules. Focus on benefits, not flaws:

• Home-cooked meals may take more effort but often make you feel better and save money
• Exercise after a long day may be tiring, but it leaves you energized and proud
• Putting your phone down and getting into bed is hard to do, but you will feel much better in the morning when that alarm goes off.

Consider what barriers exist in your life and leverage your support system. Small changes add up over time!

Start Small, Build Momentum

Pick one manageable habit to begin:

• Add a tablespoon of ground flaxseed to your morning smoothie
• Take a 10-minute evening walk each night
• Sign up for a workout class with a friend instead of your usual wine night
• Set a consistent bedtime
• Start a 5-minute meditation practice

Practice it for 2–3 weeks until it feels automatic, then add another small step. Patterns matter more than perfection. Celebrate small victories, involve family or friends if possible, and remember: your body is resilient.

Final Thoughts

Lifestyle changes with PCOS are a journey, not a race. Focus on consistency, enjoy small wins, and build habits that fit your life. Consider involving your family or close friends in your journey. Sometimes having support at home can make the difference between a change that sticks and one that fades away.

Your body is incredibly resilient and capable of healing when given the right support. These changes might seem simple, but I know they’re not easy. Be patient with yourself, celebrate small victories, and remember that consistency over perfection is what creates lasting change.

You’ve got this, one small step at a time.

Dr. Maille Devlin is a Naturopathic Doctor who approaches each patient with an evidence-informed and individualized approach in order to support specific wellness goals. She believes that education and preventative medicine are the greatest steps toward wellness and is focused on empowering individuals to take the appropriate steps towards being their own health advocate.