Top 5 Ways to Support Your PCOS as a Busy Mom
Managing PCOS can feel overwhelming, especially when you're juggling the demands of motherhood. Between school drop-offs, mealtime chaos, and the endless to-do lists, it’s easy to put your health on the back burner. But taking small, intentional steps every day can make a big difference in managing PCOS symptoms and supporting your overall well-being.
Here are 5 practical tips to support your PCOS while navigating your busy mom life:
1. Take Your Supplements Consistently
Supplements play an important role in managing PCOS by supporting hormonal balance, insulin sensitivity, and overall health. Key supplements often recommended for PCOS include:
- Inositol (especially Myo-inositol) to support insulin sensitivity and hormone regulation.
- I recommend ordering from their website linked here
- Omega-3 fatty acids to reduce inflammation.
- Magnesium for stress relief and blood sugar control.
- This is my favorite Magnesium - I take it at night with a cup of sleepy time tea
- Vitamin D to address common deficiencies and boost mood.
How to Stay Consistent: Keep your supplements in a place you’ll see them daily, like next to your coffee maker or water bottle. Set a phone alarm as a reminder until it becomes part of your routine.
Where to Buy: I usually get my supplements from Costco but Amazon also has a lot of options
2. Meet Your Daily Step Goals
Walking is one of the simplest and most effective ways to manage PCOS symptoms. It helps improve insulin sensitivity, supports weight management, and reduces stress hormones like cortisol.
Goal: Aim for 7,000-10,000 steps a day.
How to Squeeze in Steps:
- Park farther away at the grocery store.
- Take a family walk after dinner.
- Pace around the house during phone calls.
- Play an active game with your kids in the backyard.
Remember, every step counts!
I work remotely so having a walking pad has really helped me with reaching my step goals, I aim for 40 minutes a day.
3. Prioritize Protein and Fiber in Your Meals
Balancing your meals with protein and fiber helps keep your blood sugar levels stable, which is key for managing PCOS symptoms like fatigue, cravings, and weight gain. Protein and fiber also keep you full longer, giving you the energy you need to power through your busy days.
Quick Tips:
- Protein: Include a protein source (like eggs, chicken, Greek yogurt, or plant-based options) with every meal and snack.
- Fiber: Add fiber-rich foods like leafy greens, chia seeds, berries, and whole grains.
Easy PCOS-Friendly Meal Ideas:
- A quick protein smoothie with spinach, almond milk, and chia seeds.
- Hard-boiled eggs, raw veggies, and hummus for an on-the-go snack.
- Grilled chicken or salmon with roasted veggies and quinoa.
When you plan meals and snacks, think: protein first, add fiber second. Your energy levels and hormones will thank you!
Busy Mom Hack: Prep protein snacks ahead of time—think boiled eggs, string cheese, or pre-made smoothie packs. Add quick veggies like baby carrots or bell pepper slices to make it easy to grab and go.
My favorite go to protein bars and I always have high protein greek yogurt on hand as well
4. Implement Strength Training
Strength training is a game-changer for PCOS. It helps improve insulin sensitivity, builds lean muscle, boosts metabolism, and supports hormone balance. Plus, you don’t need a gym to get started!
Simple Strength Training Ideas:
- Bodyweight exercises: Squats, lunges, push-ups, and planks.
- Dumbbells: Invest in a set of light-to-moderate weights for home workouts.
- Short sessions: 15-20 minutes, 3-4 times per week, is enough to see benefits.
Mom-Friendly Tip: Include your kids! Turn it into a fun activity—they’ll love joining in while you get your workout done.
I get all my workout ideas on tik tok/ instagram by searching “leg day workouts” “pelvic floor workouts” “arm workouts” etc.
5. Stay Hydrated: Prioritize Daily Water Intake
Water plays a huge role in supporting your metabolism, digestion, and hormone regulation. Proper hydration can also help reduce cravings and fatigue, common struggles for moms with PCOS.
Water Goals: Aim for at least 8-10 cups of water per day. If you’re active or breastfeeding, you may need more.
Easy Hydration Tips:
- Carry a reusable water bottle wherever you go.
- Add flavor with fresh fruit, like lemon or cucumber.
- Track your water intake with an app or a simple tally in your planner.
- Pair water with daily habits—like drinking a glass first thing in the morning or before meals.
This is my favorite reusable water bottle I try and drink 3 of these a day and I always add electrolytes for added hydration
Final Thoughts
Supporting your PCOS doesn’t require a complete overhaul of your lifestyle. By focusing on these 5 simple habits—taking your supplements, moving more, prioritizing protein and fiber, strength training, and staying hydrated—you can make significant progress toward feeling your best.
As a busy mom, your health matters too. Start small, stay consistent, and give yourself grace along the way—because you’re doing an amazing job.
What habit are you starting with today? Share in the comments below or let me know your favorite PCOS-friendly tips! Plus, don’t forget to check out my PCOS Favorites Amazon Page for supplements, fitness gear, and meal prep essentials to support your journey!