4 Solutions to Better Sleep Support

If you’re constantly waking up with neck, back, or shoulder pain, the culprit is likely your pillow. With each sleep position in need of different support options, finding the pillow that’s right for you isn’t always easy.

Discovering your ideal sleep support is about more than just what’s comfortable when you rest your head. A pillow should offer good spinal alignment, pressure relief, and the right temperature for your sleep needs. For proper support, each position needs its own type of pillow:

• Side sleepers = medium to firm support
• Back sleepers = medium support
• Stomach sleepers = soft support

Three types of all-natural fills: Merino Wool, Kapok, and Down & Feathers, each offer a unique type of support. Plus, for back and hip discomfort, a lumbar bolster pillow could be just what you need.

Merino Wool: Gentle & Consistent
If you’re looking for a pillow that has a plush feel while offering steady support night after night, Merino wool fill is a great pick. Perfect for side or back sleepers, Merino wool provides medium-level support with naturally springy resilience.

Another unique feature of this fill is that unlike typical sheep’s wool, Merino wool is thermoregulating and moisture-wicking, so you won’t get too warm as you sleep.

Kapok: Responsive & Contouring
For an option that provides optimal pressure relief and cradling support, a kapok fill could be the best choice. Kapok is a highly sustainable natural fiber from the seed pods of a tropical tree. It feels silky to the touch while offering more responsive, flexible support. This fill type is ideal for a variety of positions and is also great for sleepers who change positions throughout the night, due to its adaptable, contouring support.

Down: Soft & Luxurious
Stomach and back sleepers may find the luxuriously plush fill of down and feathers to provide their ideal support level. Traditional down and feather pillows offer a classic plush feel that’s also lightweight and moldable. These are the types of pillows you can fluff and adjust for comfort. If you struggle with the feel of feathers poking through the pillow, a chambered option with a down-proof liner can solve that issue.

Lumbar: Aligned & Supported
Beyond the pillow for your head, a lumbar bolster pillow can also help provide better support and alignment for your whole body. A lumbar bolster pillow can go in a variety of positions, depending on how you sleep: side sleepers use it between their legs, back sleepers lay it under the curve of their spine or under their knees, and stomach sleepers place it under their hips. This additional point of support can help reduce back or hip pain that a regular pillow and most mattresses don’t address.

Sources
“Effect of Different Pillow Designs on Promoting Sleep Comfort, Quality, & Spinal Alignment: A Systematic Review.” Science Direct. sciencedirect/science/article/abs/pii/S1876382020314505

“Sleep Support Pillows for Back Pain: Which Types Help – and How to Use Them Correctly.” Orthopedic Institute of New Jersey. orthopedicnj/news/sleep-support-pillows

“Sleeping With a Pillow Between Your Knees.” Sleep Foundation. sleepfoundation/best-pillows/sleeping-with-a-pillow-between-your-knees

“The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis.” Science Direct. sciencedirect/science/article/abs/pii/S0268003321000838

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* This article was originally published here

Healthy PCOS Breakfast Ideas for Hormone Balance & Weight Management

Breakfast is one of the most important meals of the day. Starting your mornings with the right foods keeps you energized throughout the day. In this article, we will be discussing how to start your day with a healthy breakfast that can also help with PCOS. 

Polycystic Ovary Syndrome (PCOS) is a hormonal condition affecting women that causes irregular periods, weight gain, excessive hair growth, acne, and even infertility. PCOS cannot be cured by having a healthy diet alone.

You might require treatment to cure the condition. However, with a healthy diet, you can manage the PCOS symptoms. Let us look at some PCOS breakfast ideas and how certain foods can be beneficial for women suffering from PCOS.

PCOS Women and their Morning Breakfast Habits

Due to the modern busy lifestyle, most women skip their breakfast, and it causes several health issues. It causes hormonal imbalances and worsens insulin resistance. A drop in blood sugar levels, an increase in the level of cortisol (stress hormone), fatigue, cravings, and overeating come along with skipping the first meal of the day. 

Insulin resistance is often found in women suffering from PCOS, which increases the risk of type 2 diabetes. A healthy breakfast can keep blood sugar levels stable, which also helps improve energy. Reduced cravings, weight management, and regulating hormonal levels are other benefits of maintaining a healthy breakfast.

What to Include in a Healthy PCOS Breakfast

A PCOS-friendly breakfast should be nutrient-rich to help improve the symptoms related to the condition. Here are some of the important nutrients that should be combined to make a healthy PCOS breakfast.

Protein

A protein-rich breakfast keeps you feeling full for a long time, and this reduces cravings. Protein intake also helps suppress androgen levels and reduce insulin. Some of the protein-rich foods include Greek yogurt, cottage cheese, tofu, and legumes rich in protein.

Fiber

A fiber-rich breakfast helps control blood sugar levels. Foods high in fiber include whole grains such as oatmeal, quinoa, flax seeds, etc.

Healthy fats

Healthy fats help with vitamin absorption. Unsaturated fats help with metabolic disorders and regulate the level of cholesterol, some symptoms associated with PCOS. A healthy fat-rich breakfast should include foods like avocado, nuts, seeds, and olive oil.

Complex carbohydrates

These increase the microbial activity in the body, helping improve immune responses of the body. Complex carbohydrates improve insulin sensitivity.

Best PCOS Breakfast Ideas

Avocado toast

Whole grain bread topped with mashed avocado and boiled eggs. This contains healthy fats, proteins, and fiber.

Smoothies

Blending spinach, berries, unsweetened almond milk, Greek yogurt, or protein powder, topped with flaxseed, is a great breakfast idea. Make sure to avoid extra sugar.

Green fritters

Green fritters are fiber-rich vegetables mixed with eggs or chickpea flour, and are the best way to incorporate vegetables into breakfast. Vegetables like zucchini, spinach, or broccoli might be great choices.

Overnight oats

Oats topped with seeds or fresh fruits help to maintain energy throughout the morning.

Homemade Granola

Homemade granola with nuts, whole grains, and seeds. Granola is a great way to increase the intake of fiber. With granola, you can make various breakfasts like granola bars and cookies.

Chickpea chilla

These are chickpea flour pancakes, which are rich in protein and fiber. The chickpea flour is mixed with onions, spinach, coriander, and spices. 

Scrambled tofu

It contains high-quality plant protein and helps lower insulin resistance. Scramble tofu with onions, spinach, mushrooms, and peppers.

Greek yogurt bowl

Greek yogurt topped with chia seeds, nuts, and berries. It’s a great breakfast idea because it helps prevent insulin spikes and reduce cravings.

Quinoa breakfast bowl

Water-cooked quinoa topped with boiled eggs, sliced avocado, and sautéed kale or fresh baby spinach is a low-glycemic, high-protein, and fiber-rich meal that helps stabilize blood sugar and manage insulin resistance. The dish combines carbs, healthy fats, and greens.

Foods to Avoid at Breakfast for PCOS

Most of us do not put too much thought into breakfast. And some common breakfast foods we eat lead to spikes in blood sugar and cause cravings. Eating these foods daily may not help with managing the symptoms of PCOS.

Try to limit sweetened foods for breakfast like sweetened coffee, fresh juice with added sugar, and sweetened yogurt. Also, white breads, pastries, donuts, and pancakes or waffles made with refined flour and syrup must be limited.

How to Build a Healthy PCOS-friendly diet?

Make your breakfast healthy by including protein in the breakfast and add unrefined and natural foods, leafy vegetables, red fruits, healthy fats, herbs, nuts, and seeds into your diet. Replace sweetened drinks with water or unsweetened beverages.

Most people skip breakfast due to their busy lifestyle, which affects their energy throughout the day. You can prepare breakfast the previous night for busy mornings.

Conclusion 

For people suffering from conditions like PCOS, it is important to choose a healthy breakfast to start your day with. A healthy, nutrient-rich diet helps maintain blood sugar levels, leading to reduced cravings, improved mood, prevent fatigue and tiredness.

In the long run, these healthy diets can help improve the symptoms of PCOS in many women. Apart from a healthy diet, women with PCOS should get treatment from a healthcare provider and also do physical exercise daily.

FAQ

Should you eat breakfast if you have PCOS? 

Yes, breakfast should not be skipped because it helps stabilize blood sugar levels, controls stress hormones, and reduces cravings.

Is milk bad for PCOS? 

Milk can be bad for some people with PCOS, and doctors might suggest avoiding it. However, low-fat milk or plant-based milk might be a better choice.

Is oatmeal good for PCOS? 

Yes, plain rolled or steel-cut oats are high in fiber and can support blood sugar levels. Make sure to pair it with protein and healthy fats.

Reference Links:

• Polycystic ovary syndrome
• What are insulin resistance and prediabetes?

Also Read: Can You Get Pregnant With PCOS

The post Healthy PCOS Breakfast Ideas for Hormone Balance & Weight Management appeared first on Paleo For Women - Evolutionary Health, Revolutionary Womanhood.

* This article was originally published here

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