Cheryl's journey journal

  Managing PCOS comes with unique challenges, especially during my period, when symptoms can be more intense. Over time, I’ve developed a self-care routine that helps me feel more balanced and in control. Here’s what I do to take care of myself during this time:  WARM BATHS FOR COMFORT  One of the first things I do is take a warm bath. It helps soothe the cramps, relax my muscles, and gives me a sense of calm. The warmth is not just comforting but also improves blood circulation, which can ease some of the discomfort associated with PCOS-related periods. EATING LEAN PROTEIN AND FIBER  My meals during my period are packed with lean proteins like chicken, fish, or plant-based proteins, as well as fiber-rich foods like vegetables, beans, and whole grains. This combination helps stabilize my blood sugar levels, which is crucial for managing PCOS. Fiber also aids digestion and reduces bloating, which I find is more common during this time.  PRIORITIZING REST  Re...

Polycystic Ovary Syndrome (PCOS) affects women all over the world, including in Nigeria, where managing the symptoms can be particularly challenging due to limited access to some treatments. However, natural remedies, many of which are locally available, can help in managing PCOS symptoms like irregular periods, weight gain, acne, and excess hair growth. Here are some practical, natural treatments th at Nigerian women can consider to help balance hormones and reduce the effects of PCOS. SCENT LEAF (NCHUANWU) FOR HORMONAL BALANCE  In Nigeria, scent leaf is widely known for its medicinal properties. It can help with hormonal regulation and boost overall reproductive health. Boiling scent leaves and drinking the water may help improve hormonal balance and reduce some PCOS symptoms, especially when consumed regularly. BITTER LEAF (EWURO) FOR BLOOD SUGAR CONTROL  Bitter leaf is a common remedy in Nigerian homes for regulating blood sugar levels. Since insulin resistance  ...

Polycystic Ovary Syndrome (PCOS) is a health condition that affects many women, but it can be confusing to understand.  Learn exactly what PCOS is all about Here’s a simple breakdown of some of the most common issues women with PCOS face:    *IRREGULAR PERIOD: One of the most noticeable signs of PCOS is having irregular periods. This means your menstrual cycle might be longer or shorter than usual, or you might miss periods altogether. This happens because PCOS affects how your ovaries work, making it harder for your body to release eggs regularly. * WEIGHT GAIN Many women with PCOS find it challenging to maintain a healthy weight. PCOS can cause the body to gain weight easily, especially around the belly area. This is partly because of insulin resistance, which is common in women with PCOS and makes it harder to lose weight. *EXCESS HAIR GROWTH  PCOS can cause extra hair to grow on parts of your body where men usually have hair, like the face, chest, or back. This h...

  After PCOS-related bleeding, it's essential to focus on foods that support hormone balance, replenish nutrients, and reduce inflammation. Here’s a list of foods, fruits, and vegetables that can be helpful: FOODS: LEAN PROTEIN: Chicken, turkey, and fish (like salmon) provide protein and essential fatty acids, which help repair and nourish the body. Lean plant based protein such as beans.  Seeds with more protein than beans WHOLE GRAINS: Brown rice, quinoa, oats, and whole wheat help stabilize blood sugar levels, which is crucial for PCOS management. HEALTHY FATS: Avocados, nuts, seeds (flaxseed, chia seeds), and olive oil contain omega-3 fatty acids that reduce inflammation and support hormone balance. FERMENTED FOODS: Probiotics from foods like yogurt, kefir, sauerkraut, and kimchi can help improve gut health, which influences hormone levels. FRUITS: Berries (blueberries, strawberries, raspberries): Rich in antioxidants and low in sugar, they help in reducing inflammation an...

As a woman managing PCOS (Polycystic Ovary Syndrome), maintaining a healthy diet is crucial. Living in the Eastern part of Nigeria, you have access to a rich variety of local foods that can help manage your condition. Breakfast is an essential meal of the day, especially for PCOS patients, as it helps to stabilize blood sugar levels and provides the energy needed to start the day on the right note. Here are some nutritious and PCOS-friendly breakfast ideas that incorporate local ingredients and flavors from Eastern Nigeria. OKPA (BAMBARA NUT PUDDING) WITH BOILED EGGS  Okpa is a traditional dish made from Bambara nuts, a legume rich in protein, fiber, and essential minerals. It's a filling meal that can help regulate blood sugar levels, making it ideal for PCOS patients. Pairing it with boiled eggs adds an extra protein boost, which is crucial for keeping you full and reducing insulin spikes. PLANTAIN PORRIDGE WITH SMOKED FISH  Plantains are a great source of complex carbohydra...

Managing PCOS (Polycystic Ovary Syndrome) can be challenging, but one of the most impactful changes I’ve made to my routine is ensuring that my breakfast is rich in both protein and fiber. This simple yet effective dietary choice has helped me significantly in managing my symptoms and setting a positive tone for the rest of the day. Here’s why I prioritize these two key nutrients in my morning meal.  STABILIZING BLOOD SUGAR LEVELS  One of the main challenges with PCOS is insulin resistance, where the body struggles to regulate blood sugar levels effectively. Consuming a breakfast that is high in protein and fiber helps in maintaining stable blood sugar levels throughout the day. Protein slows down the absorption of sugar into the bloodstream, preventing those mid-morning energy crashes that can lead to unhealthy snacking. Fiber, particularly soluble fiber, further aids in controlling blood sugar by slowing down the digestion and absorption of carbohydrates.  PROMOTING SAT...

  The-importance-of-self-care-routine. Breaking Free from procrastination

Mornings can be challenging, especially when the day ahead is packed with chores, responsibilities, and a long, hectic schedule. It's easy to feel the temptation to skip any form of exercise and dive straight into the busyness of the day. But over time, I've discovered that a gentle morning stretch, especially through yoga, sets the tone for the day, providing both physical and mental benefits that make everything else more manageable. WHY I CHOOSE YOGA AS MY MORNING STRETCH  Yoga has become my go-to way of stretching each morning for several reasons. First and foremost, it allows me to connect with my body, easing into the day with intention and mindfulness. The gentle movements help wake up my muscles, increase blood flow, and improve flexibility, which is especially important if I have a long day of sitting or running errands ahead. But beyond the physical benefits, yoga offers something even more valuable: mental clarity. Starting the day with yoga helps clear my mind, redu...

Starting your day with intention can set the tone for everything that follows. For me, one of the most important aspects of my morning routine is drinking a glass of warm water. While it might seem like a small act, the impact it has on my overall well-being is significant. THE STRUGGLE IS REAL—BUT WORTH IT  I’ll be honest—there are mornings when the thought of warming up my drinking water feels like a chore. When you’re still groggy from sleep, the last thing you want to do is wait for water to heat up. It’s easy to think, “Maybe I’ll just skip it today.” But I’ve found that the effort I put into this simple task is always worth it. ENERGIZING MY DAY, ONE SIP AT A TIME  What motivates me to push through those moments of resistance is the knowledge that warm water kick-starts my system in the best way possible. There’s something incredibly soothing about that first sip, as the warmth spreads through my body, gently waking up my digestive system and hydrating my cells after hou...

Beans are often celebrated as a rich source of plant-based protein, making them a staple in many diets, particularly for vegetarians and vegans. However, some seeds actually surpass beans in protein content and offer a wide array of additional health benefits. Incorporating these seeds into your diet can enhance your protein intake and contribute to overall wellness.  HEMP SEEDS  Hemp seeds are a nutritional powerhouse, offering around 10 grams of protein per 3 tablespoons. These tiny seeds are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own. Additionally, hemp seeds are rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health and reducing inflammation. How to Use: Add hemp seeds to smoothies, yogurt, salads, or sprinkle them on top of oatmeal for a protein boost.  PUMPKIN SEEDS  Pumpkin seeds, also known as pepitas, pack approximately 7 grams of protein per 1-ounce serving (...

POLYCYSTIC OVARY SYNDROME (PCOS) Meaning: A common hormonal disorder affecting women of reproductive age characterized by irregular menstrual cycles, elevated androgen levels, and polycystic ovaries.   ANDROGENS  Meaning: Male hormones present in both men and women, such as testosterone. Elevated levels of androgens in women with PCOS can lead to symptoms like acne, excess hair growth, and male-pattern baldness. OVARIAN CYSTS  Meaning: Fluid-filled sacs that develop on the ovaries. In PCOS, multiple small cysts may form, interfering with normal ovulation and menstrual cycles.  INSULIN RESISTANCE  Meaning: A condition where the body’s cells become less responsive to insulin, leading to elevated blood sugar levels and increased insulin production. This is commonly associated with PCOS and can contribute to weight gain and metabolic issues. HYPERANDROGENISM  Meaning: Elevated levels of androgens in the body, causing symptoms such as excessive hair growth (hirs...

Insulin resistance is a key factor in the development and management of Polycystic Ovary Syndrome (PCOS), a common hormonal disorder affecting women of reproductive age. Understanding the relationship between insulin resistance and PCOS is crucial for effective management and treatment of the condition. This guide explores what insulin resistance is, how it connects to PCOS, and strategies to manage it. WHAT IS INSULIN RESISTANCE? Definition: Insulin resistance occurs when the body’s cells become less responsive to the hormone insulin, which is crucial for regulating blood sugar levels. As a result, the pancreas produces more insulin to compensate for the reduced effectiveness, leading to elevated insulin levels in the blood. HOW IT WORKS: Normal Insulin Function: Insulin helps cells absorb glucose from the bloodstream, providing energy and maintaining blood sugar levels within a normal range. In Insulin Resistance: Cells do not respond effectively to insulin, causing glucose to remain...

I remember the day vividly. It was after what felt like countless tests—each one more frustrating than the last, and none providing the answers I desperately needed. I could feel something was off, but every result came back inconclusive. The uncertainty was exhausting, and my hope was waning. Then came the final test. It was like a punch to the gut when the doctor finally identified the problem: Polycystic Ovary Syndrome (PCOS). I was immediately told I needed to lose weight, as if that alone could fix everything. The doctor prescribed birth control pills and Metformin, and that was it. Just like that, my life took a turn I wasn’t prepared for. Walking out of the clinic, I felt a wave of emotions hit me all at once. I was overwhelmed, scared, and, more than anything, deeply depressed. It felt like my whole world had crumbled in an instant. I couldn’t understand why this was happening to me or how I was supposed to cope with it all. Coming home, I just sat in silence, letting the weigh...

  Motivation is the driving force that keeps us moving toward our goals, even in the face of challenges. While some people seem naturally motivated, the truth is that motivation is often the result of consistent habits. Highly motivated individuals don’t rely solely on fleeting moments of inspiration; they cultivate specific routines that fuel their drive every day. Here are the daily habits of highly motivated people that you can incorporate into your life to stay on track and achieve your goals.  THEY START THE DAY WITH A PURPOSE  Highly motivated people begin each day with a clear sense of purpose. They set intentions for what they want to achieve, whether it’s completing a task at work, improving a skill, or maintaining a positive mindset. This sense of purpose acts as a guide throughout the day, helping them stay focused and avoid distractions. Action Step: Start your day by writing down your top three priorities. This simple act can give you direction and help you s...

  Procrastination is a common struggle that affects almost everyone at some point. It’s that nagging habit of putting off tasks, often leading to stress, missed deadlines, and unfulfilled goals. However, overcoming procrastination isn’t just about forcing yourself to work; it’s about understanding why it happens and implementing strategies to beat it effectively. Here’s a comprehensive guide to breaking free from procrastination and achieving your goals. UNDERSTANDING PROCRASTINATION: WHY DO WE PROCRASTINATE? Procrastination isn’t just about being lazy; it’s often linked to deeper issues such as fear of failure, perfectionism, and lack of motivation. Common reasons why people procrastinate include: Fear of Failure: The fear of not meeting expectations can paralyze you, making it easier to delay tasks than face potential failure. Perfectionism: The desire to get everything perfect can lead to endless delays because nothing ever seems “good enough” to start or finish. Overwhelm: Larg...

  Today, many people struggle to maintain a healthy relationship with food. Between busy schedules, constant distractions, and the prevalence of processed foods, it can be challenging to make mindful choices about what we eat. However, mindful eating offers a powerful way to reconnect with our bodies and develop a more balanced, positive relationship with food. This guide will explore the principles of mindful eating, its benefits, and practical tips for incorporating mindfulness into your daily eating habits.  WHAT IS MINDFULNESS EATING? Mindful eating is the practice of paying full attention to the experience of eating and drinking, both inside and outside the body. It involves being aware of the food you eat, the sensations in your body, and the thoughts and emotions that arise during the process of eating. Mindful eating is not about following a specific diet or restricting certain foods; instead, it’s about cultivating a deep awareness of your eating habits and making con...

Women's nutritional needs vary throughout different stages of life, from adolescence to pregnancy, and into menopause. Each stage requires specific nutrients to support optimal health. In this comprehensive guide, we will explore the ten most essential nutrients for women’s health, highlighting their importance, sources, and how they benefit the body. *Iron Iron is crucial for women, particularly because of menstruation, which can lead to significant iron loss. Iron is vital for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Adequate iron levels help prevent anemia, which is characterized by fatigue, weakness, and pale skin. BENEFITS: Supports the production of hemoglobin. Helps maintain energy levels and cognitive function. Essential for immune system function. SOURCES: Red meat, poultry, and fish (heme iron, easily absorbed). Lentils, beans, spinach, and fortified cereals (non-heme iron, less easily absorbed). Vitamin C-rich fo...

  In a world that often feels chaotic and overwhelming, finding healthy ways to process our emotions is essential for maintaining mental well-being. One such powerful tool that has stood the test of time is journaling. Writing down our thoughts and feelings can be a simple yet profound practice that helps us navigate life's challenges, gain clarity, and foster self-awareness.  we'll explore the healing power of journaling, its benefits, and how you can start your own journaling practice to support your emotional health. *UNDERSTANDING THE POWER OF JOURNALING Journaling is more than just writing words on a page; it's a way of connecting with yourself on a deeper level. By putting your thoughts into words, you can better understand your emotions, identify patterns in your behavior, and gain insights that might not be apparent in the moment. WHY IT WORKS: Emotional Release: Writing provides a safe space to express feelings that might be difficult to share with others. Whether ...