Tag: emotional health

  • What Should I Eat If I Have PCOS? A Simple Guide to Food That Heals

    Diet plan for hormonal balance in PCOS

    Imagine waking up every day wondering why your body doesn’t seem to listen to you. The stubborn weight gain, the painful acne, the irregular periods—it’s not “just in your head.” For millions of women living with Polycystic Ovary Syndrome (PCOS), this daily battle is real. But here’s the good news: food can be your strongest ally.

    What Is PCOS and Why Does Diet Matter?

    PCOS is a hormonal condition that affects up to 1 in 10 women. It’s linked to high levels of insulin (a hormone that controls blood sugar), inflammation, and imbalances in reproductive hormones. Many women with PCOS struggle with weight gain, facial hair, infertility, or mood swings.

    Your diet can help balance hormones, lower insulin levels, reduce inflammation, and ease symptoms. It’s not about perfection—it’s about small choices that add up.

    Top Foods to Help Manage PCOS

    • Lean Proteins:

      Think chicken, fish, turkey, tofu. Protein helps keep you full and stabilizes blood sugar.
    • High-Fiber Carbs:

      Whole grains like oats, quinoa, and brown rice slow down sugar spikes, preventing energy crashes.
    • Colorful Vegetables:

      Broccoli, spinach, kale, and bell peppers are loaded with antioxidants and fiber to fight inflammation.
    • Healthy Fats:

      Avocados, olive oil, nuts, and seeds help balance hormones and improve cholesterol.
    • Low-Glycemic Fruits:

      Berries, apples, pears—these won’t spike your blood sugar as quickly as tropical fruits.

    PCOS: Foods to Limit (But Not Fear)

    You don’t have to cut out everything you love. But reducing sugary drinks, white bread, and processed snacks can make a big difference. Instead of thinking “I can’t have this,” ask, “What’s a better choice for me today?”

    Can Supplements Help Women Struggling with PCCOS?

    Studies show that inositol may improve insulin sensitivity and restore ovulation. Some doctors also recommend vitamin D if your levels are low, since it’s often deficient in women with PCOS. Always talk to your doctor before starting supplements.

    PCOS Is Not Just About Weight

    While many are told to lose weight, not every woman with PCOS is overweight. And weight loss isn’t the only marker of success. Even small improvements in diet and activity can lower inflammation and improve fertility.

    “I started focusing less on the scale and more on how I felt. Within months, my periods returned and my skin started clearing up.”

    Emotional Impact in PCOS Matters Too

    PCOS isn’t just a physical condition—it affects confidence, relationships, and mental health. Don’t be afraid to ask for help if you feel overwhelmed. Nutrition, therapy, movement, and medical care all play a role.

    PCOS: Your Journey, Your Pace

    There’s no perfect PCOS diet. Some women do well with Mediterranean-style eating; others with low-carb or plant-based approaches. Listen to your body, stay patient, and celebrate every small win.

    Want more support? Visit vittafemme.com for resources, real stories, and expert tips.

    References :

    1. Shahmoradi, L. et al. Nutritional management recommendation systems in polycystic ovary syndrome: a systematic review. BMC Women’s Health, 2024; 24(234):1-26. DOI: https://doi.org/10.1186/s12905-024-03074-3.
    2. Almhmoud, H. et al. Polycystic ovary syndrome and its multidimensional impacts on women’s mental health: a narrative review. Medicine (Baltimore), 2024; 103(25):e38647. DOI: http://dx.doi.org/10.1097/MD.0000000000038647.
    3. Fitz, V. et al. Inositol for Polycystic Ovary Syndrome: A systematic review and meta-analysis. J Clin Endocrinol Metab, 2024; 109(6):1630-1655. DOI: https://doi.org/10.1210/clinem/dgad762.
    4. Katyal, G. et al. Systematic review of the roles of inositol and vitamin D in improving fertility among patients with polycystic ovary syndrome. Clin Exp Reprod Med, 2024; 51(3):181-191. DOI: https://doi.org/10.5653/cerm.2023.06485.
    5. Han, Y. et al. Dietary supplements in polycystic ovary syndrome–current evidence. Front Endocrinol, 2024; 15:1456571. DOI: https://doi.org/10.3389/fendo.2024.1456571.
    6. Mimouni, N. E. H. & Giacobini, P. Polycystic ovary syndrome: progress towards a better understanding and treatment. Comptes Rendus Biologies, 2024; 347:19-25. DOI: https://doi.org/10.5802/crbiol.147.

    Disclaimer: This article is for educational purposes only and does not replace medical advice. Always consult your healthcare provider for personalized guidance.

  • 10 Things Every New Mom Needs—But No One Tells You

    Every new mom should know: New mom holding newborn baby during early weeks, feeling tired and emotional

    Becoming a mom changes everything. But while everyone rushes to tell you about diaper brands and baby bottles, very few people talk about what you, the mother, really need in those raw, beautiful, exhausting first weeks.

    Here’s what no one tells you—but every new mom deserves to know.

    1. Every New Mom Should Know: You Need Permission to Rest (Without Guilt)

    The world will expect you to bounce back—physically, emotionally, even socially. But your body has just done something miraculous and massive. You’re bleeding, healing, leaking, aching, and adjusting.

    Science shows that postnatal recovery is an intense physiological process, with hormonal shifts, uterine involution, perineal healing, and fatigue from interrupted sleep (National Institute for Health and Care Excellence, 2021).

    You need rest. Sleep. Stillness. And you deserve it without guilt.

    Let the dishes pile up. Ignore the texts. The only priority? Healing and holding your baby close.

    2. Every New Mom Should Know: You Need Emotional Safety Nets

    Everyone wants to hold the baby. But who’s holding you?

    Postpartum emotions can range from joy to tears to numbness—all in one hour. While mild “baby blues” affect up to 80% of mothers, it’s crucial to know when sadness or anxiety becomes something more (NICE, 2021).

    You need people who check on you, not just the baby. Whether it’s a partner, friend, doula, or therapist—find someone who asks, “How are YOU really feeling?” and listens without judgment.

    3. Every New Mom Should Know: You Need a Plan for Feeding Support

    Whether you breastfeed, pump, combo feed, or formula feed—you need support, not pressure.

    Breastfeeding doesn’t come naturally to everyone. Pain, latching issues, low supply—it’s common and normal to struggle. Research shows that early support increases breastfeeding success and reduces maternal distress (NICE, 2021).

    Call a lactation consultant. Ask for help. Or don’t breastfeed at all—your worth isn’t measured in ounces.

    4. Every New Mom Should Know: You Need Easy, Nourishing Food (You Didn’t Cook)

    Feeding yourself can feel impossible with a newborn. Yet postpartum recovery requires good nutrition to promote healing, energy, and milk production (NICE, 2021).

    The solution? Accept every food drop-off. Fill your freezer in advance. Buy snacks you can eat one-handed while holding a baby.

    And if it’s cereal for dinner some nights? That’s fine too. Fed is best—for moms too.

    5. Every New Mom Should Know: You Need Pain Relief Plans

    No one warns you that postpartum can hurt—even if you didn’t have a C-section. Uterine cramps (as the womb shrinks), perineal stitches, hemorrhoids, breast engorgement, and lingering aches are real.

    Stock up on padsicles, perineal spray bottles, stool softeners, and approved pain relievers. Science supports simple interventions like cold packs, pelvic floor exercises, and gentle analgesics to ease discomfort (NICE, 2021).

    You shouldn’t suffer in silence. Pain is not a badge of honor.

    6. Every New Mom Should Know: You Need a Realistic Picture of Baby Sleep

    “Is she a good sleeper?” people will ask within days. But newborns are supposed to wake frequently for feeds—it’s biologically normal.

    Safe sleep guidance recommends placing babies on their backs in a clear crib, in the parents’ room, for at least six months to reduce SIDS risk (NICE, 2021).

    Forget pressure to “sleep train” immediately. Forget comparisons. Your baby’s sleep isn’t a reflection of your parenting. It’s a reflection of being a baby.

    7. Every New Mom Should Know: You Need Warning Signs—For You and Baby

    Not everything postpartum is normal. But no one hands you a checklist.

    You should know when to seek help for you: heavy bleeding soaking pads in an hour, severe headaches, leg pain, chest pain, fever, extreme sadness or scary thoughts (NICE, 2021).

    And for baby: poor feeding, jaundice, fever, trouble breathing, fewer than 6 wet diapers by day 5.

    You deserve to feel safe, not scared. Don’t hesitate to call your healthcare provider.

    8. Every New Mom Should Know: You Need Boundaries (And the Right to Say “Not Yet”)

    Everyone wants to visit. Everyone wants to hold the baby. But you get to choose.

    If you’re not ready for visitors, say so. If you want visitors to bring food, wash hands, or mask up—say so. If you’d rather nap than entertain—say so.

    The postpartum period is called the “fourth trimester” for a reason. Your only obligation is to bond, recover, and adjust.

    9. Every New Mom Should Know: You Need Space to Process Birth

    Whether your birth was magical, traumatic, or somewhere in between—you deserve space to tell your story.

    Birth can bring pride, disappointment, joy, fear, empowerment, loss. Processing it matters. Research shows that debriefing birth experiences can reduce postnatal distress and promote emotional wellbeing (NICE, 2021).

    Tell someone you trust. Write it down. See a therapist. Your feelings are valid.

    10. Every New Mom Should Know: You Need to Know You’re Enough

    You don’t need to “bounce back.” You don’t need a flat stomach or perfect nursery or sleep-through-the-night baby.

    You’re enough exactly as you are.

    The world may rush you to “get back to normal.” But you’ve been forever transformed. Motherhood remakes you—physically, emotionally, spiritually.

    Let the world wait. Let the chores wait. Let comparison wait.

    You are learning. You are growing. You are healing. And you are enough.

    The Bottom Line

    Motherhood isn’t a checklist of products. It’s a journey that needs support, compassion, and community.

    So here’s what you really need: people who show up. Food that fuels you. Knowledge that empowers you. Rest that restores you.

    Everything else? You’ll figure it out. One moment, one feed, one cuddle at a time.

    Want More Support?

    Visit Vittafemme.com for expert articles on postpartum recovery, breastfeeding, mental health, and newborn care. And listen to our podcast for real stories from moms like you.

    References

    1. National Institute for Health and Care Excellence (NICE). Postnatal care. London: NICE, 2021.
      https://www.nice.org.uk/guidance/ng194