To You with PCOS: 7 Habits to Start Now

If you have been diagnosed with PCOS (Polycystic Ovary Syndrome), even if you are not currently trying to conceive, it is very important to build daily habits in preparation for when you do decide to start trying. Here, I would like to introduce the habits I have practiced that I am glad I started.

1. Make "Basal Body Temperature" Part of Your Morning Routine

Basal body temperature is essential for understanding whether you are ovulating and for tracking your cycle. Since you are often asked to "show me your basal body temperature chart" when visiting an OB/GYN, make it a habit to measure it quickly every morning.

I used to write it down on a paper chart, but now there are convenient apps and basal thermometers that sync with your smartphone.
Since the recording is automated, it is easy to keep up!

2. Take Folic Acid Daily

Folic acid is essential for reducing the risk of neural tube defects in babies during early pregnancy. According to the Ministry of Health, Labour and Welfare, it is recommended to take 400µg of folic acid daily via supplements or other means from at least one month before conception through the first three months of pregnancy.

For those who wish to conceive, as well as those who do not currently have such plans, it is recommended to take a multivitamin that contains at least 400µg as a standard habit. Once you find out you are pregnant, you can simply switch to a prenatal supplement!

In fact, my first pregnancy was discovered when I visited an OB/GYN for a PCOS checkup. At the time, I hadn't had a period for a while, so I didn't think I was pregnant, but when I had the examination, I was already 7 to 8 weeks along. At that point, I didn't have morning sickness and was living normally, but perhaps it was a case of "mind over matter," as I started to feel nauseous and morning sickness began once I realized I was pregnant. I realized that even if you are not trying to conceive, taking folic acid is important for "just in case" scenarios.

Some of you might think, "There's no way I could get pregnant without realizing it," but a miracle happened even to me with PCOS (lol).
It is better to take it regularly just in case!

3. Inositol Supplements

Inositol is essential for improving PCOS and glucose metabolism. In particular, a product with a40:1 ratio of myo-inositol to D-chiro-inositolis the best.
I have written about this in detail in a previous article, so if you are interested, please take a look!

4. "Apple Cider Vinegar" or "Lemon Water" Before Meals

Drinking apple cider vinegar or lemon water before or with meals can help suppress spikes in blood sugar levels. This is especially recommended for those concerned about insulin resistance due to PCOS. I love using homemade apple cider vinegar, but store-bought sugar-free types are also perfectly fine.

5. Refresh with Light Exercise

Exercise is effective for boosting metabolism and regulating hormonal balance. Try moving your body within a comfortable range, such as walking or yoga. Regular exercise is also a great way to relieve stress!

6. Warm Up Thoroughly in the Bath

Many people with PCOS suffer from cold sensitivity, so it is important to keep your body warm. Simply soaking in a bath to relax and warm your body will boost your metabolism and make you feel refreshed.

7. Small Awareness Changes the Future

All of these are things you can start tomorrow. You might feel anxious when you hear you have PCOS, but small, consistent daily habits will greatly change your future self.

Whether you are aiming for pregnancy or not, I hope you find this helpful!