Understanding PCOS: An Overview

Polycystic Ovary Syndrome (PCOS) is a multifaceted endocrine disorder that impacts a significant percentage of women during their reproductive years. Estimates suggest that PCOS affects between 4% to 18% of women worldwide, making it one of the most common hormonal disorders among women. 

Characterized by a combination of symptoms, PCOS can vary widely from one individual to another. Common symptoms include irregular menstrual cycles, excessive hair growth (hirsutism), acne, and weight gain. Additionally, women with PCOS often face challenges related to insulin resistance, which can increase the risk of developing type 2 diabetes. 

The exact cause of PCOS remains unclear. However, it is believed to be related to a combination of genetic and environmental factors. Hormonal imbalances, particularly an excess of androgens (male hormones that females also have), play a critical role in the development of PCOS symptoms. 

Early diagnosis and management are key to mitigating the long-term health risks associated with PCOS. Common diagnostic tools include ultrasound imaging of the ovaries and blood tests to measure hormone levels. Despite its complexities, various lifestyle changes, such as diet and exercise, along with medical treatments, can help manage the condition effectively. 

Understanding the intricacies of PCOS not only empowers you with knowledge but also offers a pathway to improving your overall health and well-being. With the right approach, you can manage the symptoms and live a fulfilling life.

Why Supplements Matter in Managing PCOS

Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder affecting millions of women worldwide. Symptoms such as irregular menstrual cycles, weight gain, acne, and excessive hair growth can significantly impact your quality of life. Supplements can play a crucial role in managing these symptoms effectively. 

Addressing Nutrient Deficiencies: Many women with PCOS are found to be deficient in essential vitamins and minerals like Vitamin D, Magnesium, and Zinc. These deficiencies can exacerbate symptoms, making it more challenging to manage the condition. By supplementing these nutrients, you can help restore balance and support your overall health. 

Hormonal Regulation: PCOS often leads to hormonal imbalances, particularly with insulin and androgens. Supplements such as Inositol and Omega-3 Fatty Acids have been shown to aid in regulating these hormones, thereby reducing symptoms like acne and excessive hair growth. Inositol, for instance, has been found to improve insulin sensitivity, which is crucial for managing PCOS. 

Reducing Inflammation: Chronic inflammation is a common issue in women with PCOS, contributing to insulin resistance and other metabolic problems. Omega-3 Fatty Acids are well-known for their anti-inflammatory properties and can help reduce systemic inflammation, improving your overall metabolic health. 

Improving Mental Well-being: Living with PCOS can take a toll on your mental health, leading to stress and anxiety. Supplements like Magnesium not only help with physical symptoms but also support mental well-being by promoting relaxation and better sleep. Improved sleep and reduced stress can significantly impact how you manage your PCOS symptoms day-to-day. 

Ultimately, while supplements are not a cure-all for PCOS, they can be a valuable part of a comprehensive management strategy. Always consult with a healthcare professional to create a tailored supplement plan that addresses your specific needs and conditions. Taking the right supplements can help you take control of your health and mitigate the challenges posed by PCOS.

Vitamin D: The Sunshine Vitamin for Hormonal Balance

Vitamin D, often referred to as the sunshine vitamin, plays a crucial role in maintaining hormonal balance, especially for those grappling with PCOS. Many individuals with PCOS are found to have a deficiency in Vitamin D, which can compound the condition’s already complex symptoms. But what exactly makes this vitamin so vital? 

Firstly, Vitamin D acts like a hormone itself, impacting the function of over 200 genes, including those involved in the regulation of the menstrual cycle and reproduction. Research has shown that adequate levels of Vitamin D can help improve insulin sensitivity, which is often a significant concern for individuals with PCOS. In essence, better insulin sensitivity can lead to more balanced blood sugar levels and reduced symptoms. 

Moreover, Vitamin D also supports healthy pregnancies. Ensuring optimal levels can make a big difference for women with PCOS trying to conceive, as it helps in the regulation of menstrual cycles and the maintenance of healthy hormone levels. 

So, whether you’re soaking up the sun or considering a supplement like HUM’s Here Comes the Sun Vitamin D3, incorporating this vitamin into your routine can profoundly impact your journey towards hormonal balance and overall well-being.

Inositol: A Natural Approach to Hormone Regulation

Inositol, often referred to as Vitamin B-8, plays a crucial role in managing PCOS symptoms by naturally regulating hormone levels. There are two main forms that are particularly effective for women with PCOS: Myoinositol and D-chiro-inositol. 

Both forms have been shown to improve insulin-receptor activity, which can be beneficial in reducing insulin resistance—a common issue for those with PCOS. Enhanced insulin sensitivity helps to stabilize blood sugar levels and may mitigate some of the hormonal imbalances that characterize this condition. 

Additionally, a combination of inositol derivatives and alpha-lipoic acid (ALA) has been demonstrated to further improve insulin sensitivity, support ovulatory function, and reduce hyperandrogenism. Hyperandrogenism, signified by elevated levels of male hormones, often leads to symptoms like hirsutism (excessive hair growth) and acne. By addressing these symptoms, inositol can contribute significantly to a better quality of life for women suffering from PCOS. 

If you’re considering inositol as a supplement, it’s important to note its potential benefits aren’t limited to insulin regulation. Research suggests that inositol can help balance several other hormones related to reproductive health, offering a holistic approach to managing PCOS symptoms. This makes inositol a versatile and promising option worth discussing with your healthcare provider.

Omega-3 Fatty Acids: Reducing Inflammation and Insulin Resistance

Omega-3 fatty acids, typically found in fish oil, play a pivotal role in managing PCOS symptoms. One of their standout benefits is their ability to reduce inflammation, which is often at the crux of many PCOS-related issues. By lowering inflammation, omega-3s help to mitigate the systemic stress that can exacerbate hormonal imbalances. 

But the benefits don’t stop there. Omega-3s are also known for their positive effect on insulin resistance—a common concern for those with PCOS. Insulin resistance occurs when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood. By improving insulin sensitivity, omega-3s aid in maintaining more stable blood sugar levels, which is crucial for managing PCOS effectively.

Research suggests that regularly incorporating omega-3s can help balance lipid levels, improving overall metabolic health. This can be particularly beneficial for those with PCOS, who often face challenges related to weight management and cardiovascular health. The anti-inflammatory properties of omega-3s make them a valuable addition to your supplement regimen, especially when you are aiming to tackle the multi-faceted challenges of PCOS. 

For the best results, consider adding sources of omega-3s such as fatty fish (like salmon, mackerel, and sardines) to your diet, or opt for high-quality fish oil supplements. Aim for a balanced intake to harness the full spectrum of benefits that omega-3s offer. Always consult your healthcare provider before starting any new supplement to ensure it’s right for you.

Magnesium: Combatting Stress and Improving Sleep

Magnesium plays a pivotal role in managing PCOS by aiding in stress reduction and enhancing sleep quality. This mineral is known for its natural calming effect, which can help mitigate the elevated stress levels often experienced by those with PCOS. Elevated stress can exacerbate PCOS symptoms, making magnesium supplementation particularly beneficial. 

Moreover, magnesium supports proper blood sugar regulation, a critical factor for managing PCOS. This nutrient’s ability to enhance insulin sensitivity can help maintain stable blood sugar levels, potentially reducing the risk of insulin resistance—a common challenge for many with PCOS. 

When it comes to improving sleep, magnesium is a game-changer. It helps regulate neurotransmitters that send signals to the brain and nervous system, creating a more conducive environment for restful sleep. Poor sleep quality can significantly impact hormone levels, worsening PCOS symptoms. By improving sleep, magnesium indirectly supports hormonal balance.

Not all magnesium supplements are created equal. Magnesium Bisglycinate is often recommended for its superior absorption and minimal digestive discomfort compared to other forms. Including this specific form of magnesium in your routine may offer the best results in combating stress, regulating blood sugar, and improving sleep quality. 

Incorporating magnesium-rich foods into your diet, such as leafy greens, nuts, seeds, and whole grains, can further bolster your magnesium intake. Nevertheless, a supplement can ensure you consistently meet your daily needs, providing a robust foundation for managing PCOS symptoms effectively.

Zinc: Supporting Reproductive Health

Zinc is an essential trace mineral that plays a pivotal role in many bodily functions, including immune response, DNA synthesis, and cell division. When it comes to managing PCOS, zinc shines particularly in supporting reproductive health. 

Studies have demonstrated that zinc supplementation can improve fertility and enhance reproductive function. This is particularly crucial for those with PCOS, as hormonal imbalances often lead to irregular menstrual cycles and ovulation issues. By helping to regulate the hormonal environment, zinc can promote regular ovulation and menstrual regularity, increasing the chances of conception. 

In addition, zinc’s antioxidant properties help combat oxidative stress, which is often elevated in individuals with PCOS. Oxidative stress can cause cellular damage and inflammation, further complicating PCOS symptoms. By reducing oxidative stress, zinc contributes to a healthier reproductive system and overall well-being.

Considering the different forms of zinc supplements available, such as zinc sulfate and zinc picolinate, it’s important to choose a form that offers high bioavailability. Zinc picolinate is often recommended because it’s easily absorbed by the body, ensuring you get the maximum benefits. 

Before starting any new supplement regimen, it’s wise to consult with a healthcare provider to determine the appropriate dosage and to ensure it aligns with your individual health needs. Integrating zinc into your supplement routine might just be the step you need to better manage your PCOS and support your reproductive health.

NAC – N- Acetyl-Cysteine 

• Antioxidant: NAC can help restore the balance of antioxidants and inflammatory markers in women with PCOS. 
• Ovulation: NAC can increase ovulation and pregnancy rates. 
• Insulin: NAC may be an alternative to other insulin-lowering drugs like metformin, and may help with hyperinsulinemia in women with PCOS. 
• Sex hormones: NAC can reduce testosterone levels and increase follicle-stimulating hormone (FSH) levels. 
• Metabolic parameters: NAC may improve metabolic parameters in women with PCOS. 

In addition to these benefits, NAC is recognized for its role in detoxification. As a precursor to glutathione, one of the body’s most powerful antioxidants, it supports the liver in removing toxins and free radicals, helping to maintain a healthy internal environment. Another noteworthy aspect is its potential in enhancing mood and mental well-being. Women with PCOS often experience mood swings and mental health issues. NAC has been studied for its positive effects on mental health, such as alleviating symptoms of anxiety and depression, thanks to its ability to regulate glutamate levels and its antioxidative properties. When looking to add NAC to your supplement regime, it’s crucial to speak with a healthcare provider first. While NAC can offer significant benefits, it’s always best to ensure it’s the right fit for your specific health needs and circumstances, especially when dealing with a complex condition like PCOS.

Herbal Allies: The Role of Spearmint and Cinnamon

When it comes to managing PCOS, nature has some incredible allies. Two standout herbs that have shown promising results are spearmint and cinnamon. These herbal allies bring more to the table than delightful flavors; they offer real benefits for women battling the symptoms of PCOS. 

Spearmint: Known for its refreshing taste and aroma, spearmint has been traditionally used for its soothing properties. But did you know it also boasts significant anti-androgen effects? Studies have shown that drinking spearmint tea can help reduce elevated androgen levels, which are often responsible for unwanted symptoms like hirsutism (excessive hair growth) in women with PCOS. Consider adding Traditional Medicinals Organic Spearmint Tea to your daily routine for a natural way to support hormonal balance. Cinnamon: This well-loved spice is more than just a kitchen staple; it’s a potent tool for improving menstrual cyclicity and reducing insulin resistance. Preliminary research indicates that cinnamon can help regulate menstrual cycles in women with PCOS, making it a valuable ally in managing the condition. A pilot study also highlights cinnamon’s potential to improve parameters of insulin resistance, which is a common issue for those with PCOS.

Incorporating these herbal allies into your daily diet doesn’t have to be complicated. Enjoy a cup of spearmint tea in the afternoon, or add a sprinkle of cinnamon to your morning oatmeal or smoothies. These simple additions can make a significant difference in managing PCOS symptoms naturally.

How to Choose Quality Supplements for PCOS

Selecting the right supplements can be a game-changer in managing PCOS. However, it’s crucial to choose high-quality supplements to ensure safety and efficacy. Here are some tips to help you make informed choices: 

Look for supplements that have been tested by an independent third party. Certifications such as NSF International, USP (United States Pharmacopeia), or ConsumerLab can provide added assurance of quality and purity. 

Check out my Fullscript store for medical-grade supplements. 

Combining Diet and Supplements for Optimal Results

Pairing the right supplements with a thoughtfully planned diet can significantly enhance your efforts in managing PCOS. It’s all about synergy – the way certain foods and supplements work together to amplify their benefits. 

Focus on Whole Foods: Start with a diet rich in whole foods like fresh fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients and fiber, which aid in stabilizing blood sugar levels and improving overall health. 

Balance Your Nutrients: Incorporate foods that are high in the key nutrients found in your supplements. For instance, fatty fish like salmon can boost your intake of Omega-3 fatty acids, while leafy greens and nuts can enhance your magnesium levels. Balancing your diet this way ensures you’re getting a wide spectrum of nutrients while maximizing the impact of your supplements. 

Consider Anti-Inflammatory Foods: Chronic inflammation is a common issue in PCOS. Introduce anti-inflammatory foods such as turmeric, ginger, and berries to your diet. These not only complement the action of supplements like Omega-3s but can also help in reducing overall inflammation and improving insulin sensitivity. 

Limit Processed Foods and Sugars: Reducing the intake of processed foods and sugars is crucial. These can exacerbate insulin resistance and hormonal imbalances, counteracting the benefits of your supplements. Opt for natural sweeteners and whole food alternatives wherever possible. 

Stay Hydrated: Hydration is often overlooked but is essential for overall health and well-being. Drinking plenty of water helps in the effective absorption of supplements and assists in maintaining metabolic processes crucial for managing PCOS. 

Monitor and Adjust: Everyone’s body responds differently, so it’s important to monitor how you’re feeling and make adjustments as needed. Keep a food and supplement journal to track what works best for you and discuss these observations with your healthcare provider. 

Combining a well-rounded, nutrient-dense diet with carefully selected supplements can create a powerful strategy for managing PCOS. Remember, there’s no one-size-fits-all approach – it’s about finding the right balance that works for your body.

Ever wondered what steps you should take to optimize your nutrition before starting IVF?

Well wonder no more!

Here are 3 steps to preparing for your IVF journey

1.Take the time to optimize your lifestyle with your partner, whoever they may be!

It is important to keep in mind that dietary and lifestyle changes don’t happen overnight. Did you know that it takes approximately 3 whole months for both your eggs and sperm to fully mature? This really highlights why it is so important to spend at least 3 months prior to your first cycle of IVF making any required changes to your diet and lifestyle.

This may include:

• Optimizing your diet (I’ll go into more detail later in this blog post).
• Understanding your cycle. Speak to your fertility specialist or dietitian about your current menstrual cycle and ovulation. There are likely several strategies you can undertake to optimize and balance your cycle.
• Start or maintain a healthy, exercise routine. The current physical activity guidelines for adults state that you should aim to get at least 150-300 minutes of moderately intense exercise each week or 75-150 minutes of vigorous exercise each week for optimal health.
• Take steps to reduce your stress. Studies have repeatedly shown that chronic stress increases the level of inflammation in our body which increases oxidative stress and subsequent damage to the quality of our eggs and sperm. See my previous blog post for tips on how to reduce your stress!

2. Increase your consumption of dietary antioxidants!

One way you can do this is to adopt a Mediterranean-style diet. This pattern of eating has numerous benefits (particularly when it comes to fertility and IVF!).

⁠It has been shown to:⁠

• ⁠Improve both egg and sperm quality⁠
• Increase embryo yields when you are undergoing IVF⁠ treatments
• Optimize fertility outcomes
• Enhance pregnancy outcomes (encourages carrying a healthy baby to full term with no complications)
• Decreases inflammation in the body thus improving both egg and sperm quality and increases the likelihood of conception

So what does a Mediterranean diet look like?

• Consuming plenty of colourful fruits and vegetables⁠ every day. A simple way to achieve this is to aim for at least 3 different colors on your plate at every meal!
• Consuming wholegrains (breads, cereals, rice, quinoa etc.)
• Cooking and using healthy fats like extra-virgin olive oil
• Eating a variety of different nuts and seeds⁠
• Including legumes/beans⁠ in your diet (think of them like a vegetable with protein!)
• Plenty of seafood (with a particular emphasis on oily fish) at least twice each week
• Moderate consumption of dairy foods, eggs, and poultry (chicken, duck, turkey)⁠
• Limiting your consumption of red meat⁠

A Mediterranean style diet will ensure that you get all of the below nutrients that studies have shown are essential for quality eggs and sperm.

• Omega-3 fatty acids
• CoQ10
• Zinc
• Vitamin D
• Selenium
• Folate
• Vitamin E
• Vitamin C
• Lycopene

Studies have also shown that the wholegrains in a Mediterranean-style diet will aid the implantation of your fertilized egg!

3. Get a tailored supplement plan!

There are many ways that nutritional supplements can improve your chances of conceiving during IVF. However, it’s not as simple as taking your average prenatal.

A tailored supplement plan will take into account several factors including your:

• Age
• Medical history
• Reproductive history
• Current oral intake
• Weight and height

This will mean that you are taking supplements that have been individually tailored for your specific needs!

If you would like to learn how to optimize your nutrition before starting IVF, schedule your free 30 minute 1:1 strategy call with me!

References:

1.Mediterranean Diet 101: Meal Plan, Foods List, and Tips (healthline.com)

2. Maternal whole grain intake and outcomes of in vitro fertilization (nih.gov)

5 easy ways to reduce stress while trying to conceive

Embarking on a fertility journey can feel long and overwhelming at times. It is important to have strategies in place to help you cope with stress and anxiety, particularly if you are a Type-A personality that likes everything to be perfect at all times! These 5 tips will help you to reduce your stress while you are trying to conceive.

Try as best as you can to take things back-to-basics, by taking perfectionism off the table. Focusing on the basic pillars of health and wellness, can reduce stress without adding additional overwhelming tasks to your already very long to-do list.

If our stress levels remain high for too long, we can end up with elevated levels of cortisol, a hormone that is made up of the same building blocks as progesterone.

If our body is busy focusing on making cortisol, it places less importance on progesterone production, leading to a reduced supply. This can lead to several negative side-effects, particularly in respect to fertility including:

• Estrogen dominance
• Decreased ability to conceive
• Difficulty with mood stabilization

Progesterone helps us to grow a thick uterine lining which is then shed during menstruation. If we don’t have enough progesterone, then we end up with a lighter period, and a thinner uterine lining to support healthy implantation.

So we can see just how big of an impact stress can have on our ability to conceive!

Try these 5 easy ways to reduce your stress while you are trying to conceive:

1. Ensure you get regular movement

Be sure to move your body daily, even if it is in a very gentle way. Research has shown time and time again, that exercise is incredibly beneficial for stress and our mental health as a whole.⁠ Try activities like yoga, walking, and tai-chi to get your blood flowing.

2. Get enough sleep

Take this time to create a relaxing night time routine to help you unwind and get adequate sleep. Try taking time off devices to read, listening to a podcast, trying a mindfulness exercise or talking to a loved one. Aiming for 7 to 8 hours of sleep each night will help your body to get the rest it needs, without adding additional stress hormones into the mix.

3. Connect with others
⁠

Remind yourself of the supportive community that you have around you on this journey. Reach out to friends, family, support services at your fertility clinic or a counselling service if you need to.⁠ Research has shown that good social supports have a number of protective effects on our health (all of which are beneficial for improving our chances of conceiving) including:

• Decreased blood pressure
• Normal heart rate
• Reduced cortisol levels

4. Keep busy!

⁠Type-A people are prone to overthinking and dwelling on the negative. Staying busy during your fertility journey can help you to stay positive and not focus on the things that we can’t control.

Take up a new hobby, clean out that cupboard, cook a new recipe or plan a day trip to somewhere you haven’t been before! Keep your mind and hands busy as often as you can to help reduce your stress.⁠

⁠
5. Reframe your thoughts⁠
⁠

Reminding yourself of the strength it has taken you to get to this point can be helpful for Type-A personalities. Try to avoid dwelling on negatives and focus on the facts. Spending time in a negative space will only make the process feel harder. Writing down your thoughts and linking them with facts can be a helpful visual and can help you to break negative thought processes.

For example, if you regularly think “I’m not meant to be a mother, this will never happen for me”, counteract this thought with several facts for example:

• I have several caring and motherly instincts and that is clearly seen in how I care for my partner and friends
• This may not happen right now, but that does not mean it will never happen

⁠If you try these tips and are still struggling to find enough support while you are trying to conceive, book your free 30 minute 1:1 strategy call with me to learn how I can support you using functional nutrition, specialty lab testing, and targeted supplements. Can’t wait to speak to you!

⁠
References:

1. Social Support and Resilience to Stress (nih.gov)
2. Why Stress-Baking and Cleaning Make You Less Anxious | WIRED
3. Exercise as Stress Relief (healthline.com)

This past week I asked my Insta-fam what you all were interested to learn more about, and most of you said morning routines! I’m really happy about that, because creating a mindful morning routine has been one of the best healthy hacks I started in 2018. And it’s no surprise that some of the world’s most successful people attribute having a solid morning routine to their success.

Why Morning Routines Are a Powerful Habit to Keep

Having a morning routine is a habit, and the more you do it, the easier or more intuitive it becomes. If you haven’t read my post on how to create and stick to habits, go check it out first and be sure to grab my free habits tracker while you’re there!

Now, morning routines are not just about waking up, brushing your teeth, drinking coffee, and heading out the door. Because let’s face it, most of us do that any way. This is about going deeper, and being intentional with your morning to set yourself up for success for the rest of the day.

Do you ever have a morning where you’ve snoozed one too many times, jump out of bed in a panic, hastily throw on whatever clothes you see first, and then grab a coffee on your way into work? How do you feel after a morning like that? Most likely frazzled, stressed, and not in a place to be creative and think outside the box.

The idea behind having a mindful morning is that you are calm, focused, and ready for your day by the time you arrive to work. Having time in the morning just for you, allows for time to de-stress and prioritize what is most important.

I’ll share with you my current morning routine, which is pretty tight to be honest because I’m doing my clinical internship at the moment, and I have to be at work by 7am. I’ll also show you my morning routine when I was working from home and would start around 8:45-9am.

Current Morning Routine:

5:30am Wake up using my sunrise alarm clock, turn on the electric kettle to heat some hot water for my lemon water and coffee. Brush teeth, splash face with ice cold water.

5:35 am Make my warm lemon water and protein coffee, bring both drinks back to my room and set my Insight timer for 10 minutes of meditation (I keep my phone on airplane mode in the morning to help minimize distractions from social media)

5:45 am Either write down or say out loud three things I’m grateful for. This helps to set my day off with a positive note.

5:50 am 10 minutes of light yoga and stretching to wake my body up more. I like Yoga with Adrienne’s videos on Youtube

6:00 am Get dressed (clothes are laid out from the night before), put some makeup on, and grab my lunch from the fridge (meals prepped from the night before)

6:15 am Head out the door and start my 45 minute commute to work

Now, this current morning routine is less than ideal for me TBH. But, I am still making sure to get in some meditation, movement, and gratitude journaling in first thing in the morning. I am pretty low-maintenance when it comes to work outfits, makeup, and hair so it really does only take me 15 minutes to get dressed and out the door.

If you need more time for this, make sure to be aware of how much time you truly need to get ready. I also wanted to share my morning routine from a couple months ago, because it was my *absolute* ideal.

Past Mindful Morning Routine:

6:00am Wake up, turn on the electric kettle to heat some hot water for my lemon water and protein coffee. Brush teeth, splash face with ice cold water.

6:05 am Make my warm lemon water and walk over to the living room and set my Insight timer for 10 minutes of meditation, lighting a candle or palo santo.

6:15 am Make my protein coffee, get dressed for the gym, and make my bed.

6:30-7:30am Workout at the gym down the street from my house – mix of strength training and cardio.

7:45am Back home, shower, get dressed for the day, and make breakfast (usually a green smoothie)

8:15am Write out my priorities list for the day as well as fill in my gratitude journal.

8:30am Start working from home!

I think both of these morning routines show you that whether you have 30 minutes or 2 hours in the morning, there is precious time to be taken advantage of. Instead of arriving to work flustered and unfocused, you can arrive having already accomplished some major things.

A good morning routine begins the night before. I will do another separate post about nighttime routines, because this will help set you up for success in the morning!

One of the most important things you can do to have a good morning routine without distractions is to keep your phone on airplane mode in the morning. I don’t turn on my phone on until I get in my car for Google Maps. This eliminates the distraction of checking Instagram or emails right in the morning, which immediately pulls your attention and focus away from the present moment.

Tips for Creating a Mindful Morning Routine:

-Set your alarm for even 10 minutes earlier in the morning. If you can’t seem to find time in the morning, start small. Remember, 5 minutes of meditation is better than none.

-Resist the urge to snooze! I’ll be the first to admit that I struggle with the snooze. But I started saying to myself: “you snooze, you lose” and for some reason it gets me out of bed! Try it and let me know if it works for you too!

-Start with one thing at a time. You know the fastest way to fail at this? Try and do everything at once! Seriously, pick ONE thing and stick with it for at least one week before adding on something else. I always recommend starting with meditation. If you need some inspiration, check out this post on my favorite meditation apps.

-Change with the seasons and don’t be afraid to allow your routine to change! Right now, I’m in a season of intense work. I’m doing my clinical internship to become a Registered Dietitian and the hours are insane. That’s okay. I’ve adjusted my routine to still include just a few of my favorite things and when I’m back to a more relaxed work schedule, I’ll likely shift back into morning workouts and having a slower morning.

-Just do it. Seriously. However many excuses you have, just try out one simple thing like writing down 3 things you’re grateful for, or 5 minutes of mindful breathing. Whatever it is, try it out and stick with it for at least 2 weeks before deciding it’s not for you. And of course, report back and let me know how it goes!

So what do you think? Do you have a morning routine you love, or are you going to try one of the things listed here? Let me know in the comments below so I can hear about your beautiful mindful morning routines!

xo,

 

Have you ever found yourself in a funk? Maybe thinking about how everyone else is somehow succeeding – whether it’s at life, career, family, money, body – and you are decidedly, not?

I used to be like this. I would get into downward spirals, sometimes on purpose, and just dig myself deeper and deeper with little light ever coming in. This happened especially when I was younger (being a teenager is tough!) and had very little confidence in myself.

I remember crying in my mom’s bed, telling her how I had no friends (completely untrue) and how I wasn’t smart enough (straight A student), and had no talent (captain of my basketball team and dancer for many years). My mom is amazing, but she would just look so confused, like why are you telling yourself this story?

(more…)

This past week I took five days away from work, away from my family and friends, away from social media to sit in silence and do… nothing. Seriously.

If you’ve ever heard about those weirdos who sit in silence for days at a time meditating somewhere in the forest, well – I became one of those weirdos.

I attended a Jewish Meditation retreat with Or Ha Lev, co-sponsored by Pardes and NYU Center for Spirituality. It was five days of silence, meditation, chanting, and contemplating life. I drove out to Waynesboro, Pennsylvania (which in case you haven’t heard of Waynesboro, PA -there’s next to nothing there), with my yoga mat in tow and embarked on one of the most transformative experiences in my entire life.

Now, I know that last sentence seems like a lot, a bit Eat, Pray, Love of me – but truly, it was. That’s not to say it didn’t come with road bumps, because there were. Plenty of them. Which is why I wanted to take some time to write out the various expectations I had vs. the reality of what happened.

Day One: Utter and Complete Boredom

The first day honestly felt like the longest day of my entire life. May I remind you that I’ve lived in remote villages in Nepal, and I’ve also spent several weeks living in an ashram in the south of India. But no, the first day of silence felt so painstakingly long and BORING, I immediately thought about escaping into the woods.

Every sitting meditation was excruciatingly long and painful, my back ached, I felt really alone and bored, and pretty much just started judging everyone around me.

I thought that if every day was going to be like this, I might as well pack it home, because there would be no way I could survive this particularly cruel type of torture.

My expectations going into this retreat were:

• I would be totally blissed out the entire time floating on a cloud
• I would transcend time and space and just meditate without any distractions
• I would feel soooo good about the fact that I was there
• I would be nourishing my body with the most delicious organic vegan foods

The reality on day one:

• I was super uncomfortable despite having several blankets and cushions and couldn’t sit still
• I was bored and tired, and actually dozed off several times during meditation
• The food was less than stellar, and I had to mindfully endure each bite
• I was so over the teachers, and them telling me to just breathe (I am breathing! I’m alive aren’t I?!) 

Days Two and Three: Things Start to Shift

Something happened on day two: I began to settle in to my surroundings. When the morning bells rung at 5:45am I felt energized, and ready to dive into my first 45 minute sitting meditation at 6:15am.

I started to really focus on my breath, and even begin to feel in my body where thoughts and feelings were coming up. I began to see everyone around me as individuals who were all going through something of their own. When they cried, I cried. When they laughed, I laughed. We were all connected.

I still dozed off during one of my meditations, and I did question why I was there sometimes when I could have been hanging out with my family, and enjoying myself rather than being in my own thoughts and reflecting on every life decision. But hey, I was getting deeper into my meditations and actually started to look forward to them rather than dreading them.

Days Four and Five: Complete Transformation

There were several things that led to a transformation in me and I want to list them out here:

1. We had small group meetings where we were allowed to talk, and share with the teacher what we were struggling with. Being able to hear others around me express their own fears, frustrations, emotions, family drama, relationship hardships, etc. really put me at ease and made me feel like I was not alone in my struggles and thoughts. It was an excellent lesson that we ALL deal with things in our lives, and NO ONE has it all together. And if they tell you they do, they’re lying.

2. They call it a meditation practice for a reason. Just like a sport, or musical instrument – the more you practice, the “better” you get. Now, I’m not going to measure one meditation “better” than another, but I will say that it became easier for me to sit still and focus on my breath and awareness of the present moment. Before coming to this retreat, I was meditating every day – but I was meditating for five minutes. For me, that was what I felt I could reasonably do on a daily basis. On retreat, we would sit for 45 minutes to an hour, several times throughout the day. The more I sat down to meditate, the easier it became to go for longer periods. And with longer meditations, came more insight.

3. Being away from my phone, and being in nature completely healed me. It’s funny, but we don’t tend to notice how much technology impacts our lives. But when you work on a computer all day long, check your phone constantly, and then go home and watch TV – it’s easy to forget what shutting down actually feels like. Not only did I not have cell service, but my entertainment became the trees, sky, and little insects on tree barks. One afternoon I just watched the rain fall for 20 minutes – twenty! I began to notice droplets of water on leaves, small ripples in a lake, mushrooms growing on the side of a log, and the sounds of rushing water. One day, I was walking so slowly (this was part of our meditation practice) that I noticed a tiny ant. And I stopped. I watched it crawl around for a bit and then continued on. The point I’m trying to make is that I was able to truly slow down. And that was incredible.

4. I had the time and space to examine my life deeply. This may be the most scary. For many of us, we continue on our daily habits and routines and don’t question much. I unearthed many things during this retreat, things that I had swept underneath the rug and didn’t want to deal with. On retreat, I was forced to confront these things, and also accept them, and myself, as they are with loving-kindness and self-compassion.

Lessons Learned and Top Meditation Tips

There were so many things I learned on this retreat, but the number one thing I want to share is that everyone needs to start meditating. Whether you do it for five minutes per day, or 45 minutes per day – cultivating a practice of awareness will truly shift your life for the positive.

So if you’re looking to start meditating, I’ll recommend a few things to help you on your own meditation journey:

1. Start with a small actionable step: like meditating for five minutes per day. If you need an app to help with this, here are my favorites.
2. Join community – there are many mindfulness communities, just Google one in your area, and start practicing with others. This is something I’m definitely going to be incorporating more of in 2019 and beyond.
3. If you forget one day, or life gets busy, that’s okay! Just get back on to the horse. As one of my meditation teachers taught: if you forget to brush your teeth one day, will you stop brushing your teeth altogether? No! You’ll just brush the next day.
4. Go on retreat! If you’re able to take a few days off, I highly recommend attending a meditation retreat to deepen your practice.

If you have any questions about mindfulness meditation you can let me know in the comments or reach out via email (hello@wellspringnutrition.co) or on Instagram!

Have you ever meditated? Would you ever attend a meditation retreat?