My Journey with High Cholesterol, PCOS, and Pre-Diabetes: Insights

If you're reading this, chances are you're on a similar rollercoaster ride as I am – trying to juggle high cholesterol, PCOS, and pre-diabetes all at once. Let me tell you, it's been quite the journey, but I'm here to share my experiences and hopefully make your path a little smoother.

The Unexpected Plot Twist

Picture this: There I was, thinking I was doing everything right. I'd switched to what I thought was a healthier diet – low-carb (under 100 grams per day), lots of veggies, fruits, meats, and high-protein snacks. No junk food, no fried foods. I was even exercising 4-5 days a week for 30 minutes. I felt like a health superhero!

Then came the plot twist. My cholesterol test results arrived, and bam! My levels were pushing 300. Talk about a punch to the gut. I mean, come on! I'd been trying so hard, and this is what I get? It was enough to make me want to throw in the towel and dive headfirst into a vat of cherry vanilla ice cream (maybe one day?).

The PCOS and Pre-Diabetes Curveball

As if high cholesterol wasn't enough, I'm also dealing with PCOS, which has led to pre-diabetic blood sugar levels. And get this – I don't even consume much added sugar, I'm already low-carb, and I take Metformin 500 twice a day. It feels like my body is playing a cruel joke on me sometimes.

The Balancing Act

So now, I'm not just watching my carbs; I'm also keeping an eagle eye on my fat intake. It's like trying to juggle while riding a unicycle – on a tightrope. Over a pool of hungry sharks. (Okay, maybe I'm exaggerating a bit, but you get the idea!)

Want to be notified about new posts? Subscribe for a weekly dose of content, inspiration, and personal musings delivered straight to your inbox.

Doctor's Orders: The Game Plan

My doctor, bless her heart, didn't just leave me hanging. She gave me some solid advice:

1. Fiber First: Start each meal with fiber. The best way to accomplish this is to munch on a small salad before diving into the main course.
2. Fat Swap: Less bad fats, more good fats.
3. Artificial Sweeteners: Sayonara! These sneaky little suckers can still spike your blood sugar. Who knew? This was definitely my #1 mistake.
   
4. Omega-3 Supplements: Hello, fish oil! It's very good for your heart.
5. STELO Biosensor: This handy little gadget helps keep an eye on blood sugar levels in real-time. I haven't tried it yet, but it does sound promising.
   
6. Intermittent Fasting: She recommended 12 hours a day with just water, unsweetened tea, and black coffee. Lucky for me, I already do 16+ hours a day!
   

The Mediterranean and DASH Diet Mash-up

I've found that a combination of the Mediterranean and DASH diets can work wonders. It's like taking the best of both worlds:

• Lots of colorful veggies and fruits (hello, antioxidants!)
• Whole grains in moderation (remember, I'm still watching those carbs)
• Lean proteins, especially fish (salmon is my new BFF)
• Healthy fats like olive oil, avocados, and nuts (in moderation, of course)
• Herbs and spices instead of salt (flavor without the sodium – win-win!)

Meal Planning: A Secret Weapon

Planning your meals in advance can be a game-changer. Here's a sample day:

• Breakfast: Overnight oats with berries and a sprinkle of nuts, or Greek yogurt parfait with fresh fruit
• Lunch: Grilled chicken salad with mixed greens and olive oil dressing, or lentil soup
• Dinner: Baked salmon with roasted veggies and quinoa, or a veggie-packed stir-fry with tofu
• Snacks: Apple slices with almond butter, or carrot sticks with hummus
  

The Coffee Conundrum

As a fellow coffee lover, I have good news – we can still enjoy our brew; we just have to be conscious about what we put in it!

I've switched to decaf coffee in the afternoons and limit myself to 3-4 cups a day (so, two mugs a day – mine is 14 ounces). And instead of sugary creamers and 4-5 packets of artificial sweetener, I use unsweetened almond milk and monk fruit (this allulose blend is pretty good - no other ingredients!).

I'm still working on eliminating the sweeteners altogether; luckily, monk fruit and allulose are natural sweeteners, not artificial.

Beyond the Plate

Managing these conditions isn't just about food. Here's what else has helped me:

1. Exercise: I stick to my 4-5 days a week routine, but I've added some strength training.
2. Stress Management: I've taken up meditation and journaling.
3. Sleep: I aim for 7-9 hours of quality sleep each night (although, this is pretty hard for me during the weekdays).
4. Regular Check-ups: I keep in close contact with my doctor and get regular blood tests. Knowledge is power!

The Emotional Rollercoaster

Let's be real – this journey isn't always smooth sailing. There are days when I want to give up and eat a big slice of cake, days when I feel frustrated and discouraged. But then I remind myself why I'm doing this – for my health, for my future. It's okay to have bad days, but it's important not to let them derail us.

A Message to My Fellow Health Warriors

If you're going through something similar, I want you to know that you're not alone. This journey can feel isolating sometimes, but there are so many of us out there, fighting the same battle. Remember:

1. Be patient with yourself. Results take time. This is a big one that I had to learn the hard way!
   
2. Celebrate small victories. Did you resist that donut in the break room? That's a win!
3. Don't be afraid to ask for help. Whether it's from your doctor, a nutritionist, or a support group.
4. Stay informed, but don't obsess. It's good to be knowledgeable, but don't let it consume your life.
   
5. Find what works for you. Everyone's body is different, so what works for me might not work for you. That's okay!

The Bottom Line

Managing high cholesterol alongside PCOS and pre-diabetes is challenging, frustrating, and sometimes feels impossible. But it's not. With patience, persistence, and a willingness to adapt, we can make significant improvements to our health. Remember, we're not just eating to live – we're eating to thrive. So here's to making healthy choices, one meal at a time. We've got this!

Key Takeaways:

• Combine Mediterranean and DASH diet principles for heart health and blood sugar control
• Plan meals ahead and focus on fiber-rich, plant-based options
• Stay active, manage stress, and prioritize sleep
• Be patient with yourself and celebrate small victories
• Regular check-ups and open communication with your doctor are crucial