Key pillars of Healing
As much as healing is about belief, trust and willpower, which are powerful on their own, PCOS also asks us to take tangible action every day. By tangible action I mean building new habits that nurture both your body and mind and guide you back to balance and harmony.
The Reality of change
I understand that PCOS asks a lot from us. Speaking from experience, I had to establish a daily routine that helped my body find rhythm in the chaos and stress of everyday life. I will not pretend that implementing new habits and changing my routine felt easy or pleasant in the beginning. I struggled, I complained, and I often doubted whether what I was doing would truly help me heal. But that was exactly the time when the right motivation and mindset began forming within me. They kept me going and strengthened my belief that I could pull myself out of the difficult state I was in.
The Power of Small Steps
Change is about taking small steps. Sometimes the steps may feel so tiny that they seem insignificant, but this is where the cliché becomes true. The key is consistency and effort. It really comes down to taking a small step even when you do not feel like it, when things become difficult, or when something seems to get in the way. Every small step you take and every bit of effort you put in will eventually pay off, even if the results are not immediate. When you allow yourself to surrender to the process without overthinking, and when you appreciate every slight improvement, you will soon be able to see and feel a huge difference.
I was able to get my period back within three months after changing my diet, exercise routine and sleep habits. Over the following months and years, I continued to learn, adjust and refine these habits. Today I feel fully healed, and my symptoms have completely disappeared.
Moving Forward Together
So let us take a closer look at the actionable steps you can start implementing to return to your natural state of health and balance.
Before we begin, I recommend thinking about these habits in the context of the root causes of PCOS and the mindset section of the Knowledge Hub if you have read them already, which I highly recommend.
Cultivating Awareness
Mindfulness is about becoming aware of your inner dialogue and learning to recognize thoughts that may be keeping you stuck. When you observe your thoughts without judgment, you create space for calmer emotions and more supportive choices on your healing journey.
By mindfulness, I do not mean a specific practice or technique. What I mean is the process of actively becoming aware of the constant stream of thoughts running through your mind. Many people live on autopilot and may not even notice that the inner voice in their head is often negative or unsupportive. When we are unaware of the mental loops we are stuck in, our thoughts can become the very thing that keeps us in distress. Thoughts naturally evoke emotions, and when those emotions are negative, the body responds to that negativity as well. This is why it is so important to observe the content of your mind without judgment. You may catch thoughts such as, “I don’t believe that changing what I eat will ever help,” or “You look terrible and everyone is noticing.” When we are in autopilot mode, we often assume that whatever the voice in our head says must be true. In reality, it is just a thought. Thoughts come and go. We have the ability to evaluate them and allow the ones that do not support our healing or well-being to pass by. When we learn to observe our thoughts instead of reacting to them, our emotional response becomes less intense, and we naturally feel calmer. One gentle way to build awareness is to consciously repeat the opposite of the thought you notice. For example, if the thought says, “I don’t believe that changing what I eat will ever help,” you can softly shift the inner dialogue to, “I do believe that changing what I eat can support my healing.” Thoughts are powerful. What we repeatedly focus on often shapes our experience of reality. This is why learning to shift your inner dialogue toward a more supportive and positive direction is such an important part of healing.
Meditation and Mental Detachment
Meditation is not about escaping your thoughts or doing something perfectly. For me, it is first and foremost a practice of gently detaching from the constant activity of the mind. It creates space to observe thoughts without being pulled into them. From that space, a deeper listening naturally unfolds, allowing you to reconnect with your body and inner state. When combined with visualization, meditation becomes a powerful way to calmly guide your nervous system and your body back toward balance.
Meditation is a powerful practice with many benefits. I believe that meditation supports the cultivation of mindfulness in a profound way. Once you learn how to comfortably enter a meditative state, it also becomes a gateway to another powerful practice, which is visualization. Through meditation, we learn detachment from the mind. We practice calmly observing our thoughts without automatically following them into associations or emotional spirals. Meditation also helps us become more aware of our breath and bodily sensations. It allows us to truly notice what we feel within our bodies and within ourselves. This awareness can be especially helpful in recognizing early signs of discomfort. For example, you may notice the beginning of a hot flush or rising tension. When you catch these signals early, you can consciously calm your nervous system and prevent the state from escalating. Once we know how to relax the mind and body, we enter an ideal state for visualization. In this state, we can imagine and feel a version of ourselves in complete health, free from the symptoms we may be experiencing in daily life. The key is to gently let go of fear and allow yourself to fully feel your ideal scenario, rather than just thinking about it. Visualization is scientifically supported. It teaches the body to recognize and remember a healthier state before it fully manifests, which helps the body naturally shift toward that vision. Visualization is not a placebo. It is widely used by professional athletes and successful individuals across the world to improve performance, achieve goals, and support personal growth. It has also been shown to support healing and recovery. This is why I encourage you not to underestimate this practice. You are not passive in your healing process. You are the creator of your experience, and the power to change lies within you.
Heal with Food
Healing with food on a PCOS journey is not about labeling foods as good or bad. It is about understanding how food affects your hormones, especially insulin, and learning how to choose and time your meals in a way that truly supports your body and long term health.
Diet on a PCOS journey should not be viewed in the traditional sense where we mainly distinguish between healthy and unhealthy foods. This is where the knowledge from the root causes of PCOS becomes essential. On a PCOS journey, food is evaluated primarily through the lens of insulin. This means asking a simple but powerful question: what effect will this food have on my insulin levels? If a food causes a strong insulin response, it is generally not an ideal choice. Foods that have little to no impact on insulin, such as fats and proteins, tend to support hormonal balance much better. For this reason, a low carbohydrate approach is often the most supportive dietary strategy for PCOS. I understand that adopting a low carb diet may feel challenging at first. However, it is important to know that this way of eating does not only support PCOS healing. It also plays a major role in preventing many chronic and autoimmune conditions, especially cardiovascular disease and diabetes. Beyond food choices themselves, timing also matters. When you eat influences insulin levels also. Aligning your meals with your energy needs and sleep rhythm helps the body stay regulated and supported. Healing with food is therefore about understanding both the what and the when. In my book, I also explore the concept of your relationship with food, as well as learning how to truly listen to your body’s responses. Observing how different foods make you feel allows you to intuitively recognize what supports you and what may be causing issues such as digestive discomfort. These aspects were true game changers on my own healing journey.
Heal with movement
Movement supports healing on multiple levels. It helps regulate insulin, reduces stress, and reconnects you with your body. When movement is chosen with awareness rather than pressure, it becomes a deeply supportive part of the healing process.
Similarly to diet, exercise directly targets one of the root causes of PCOS, which is insulin resistance. When muscles contract, glucose is pulled from the bloodstream directly into muscle tissue without the need for insulin. As a result, insulin levels naturally decrease because insulin is not required to transport glucose. This applies to both cardio and resistance training. Exercise also strengthens the connection with the body by shifting attention away from constant mental activity and toward breath and physical sensations. This helps lower stress levels while building strength. An additional benefit is that the more muscle mass you have, the more efficiently your body can regulate insulin, since muscle tissue is the largest glucose-consuming tissue in the body. On my own journey, hormonal yoga was the form of movement I began with, and I can confidently say it played a crucial role in my recovery. Hormonal yoga is not focused on intense movement or sweating. It is a specialized practice that combines specific asanas and pranayama techniques designed to stimulate the thyroid gland and ovaries, supporting hormonal balance in a gentle yet effective way.
Wellness Through Creativity
Not everything on a healing journey is about effort and discipline. Slowing down, creating space, and nurturing your inner world are just as essential. Gentle wellness practices, especially creative expression, help calm the nervous system, restore balance, and reconnect you with the intuitive, feminine part of yourself.
While many wellness practices can be supportive, creativity deserves special attention. Creative expression is a powerful way to reconnect with the intuitive and feminine parts of yourself. This does not mean you need to be talented or productive. Creativity can take many forms, such as dancing, painting, writing stories or poems, journaling, singing, or playing a musical instrument. It can be anything you feel intuitively drawn to. What matters is allowing yourself to express what lives inside you without judgment. These creative practices gently activate parts of you that may have been neglected or suppressed, especially in a life that values performance, control, and constant doing. By creating without pressure or expectation, you restore inner flow and address a deeper root cause of PCOS, the disconnection from the feminine and intuitive self. Other nurturing wellness practices can support this process as well. Quality sleep and a consistent daily rhythm play an important role in recovery and hormonal balance. Spending time in nature helps calm the nervous system. Simple rituals, such as taking a warm bath with intention, can create space for release, rest, and renewal.