My Top 5 Easy Food Swaps

January often brings so much pressure to overhaul everything all at once. Many of us feel pulled towards strict plans or quick fixes, especially after a busy – and heavy! - December. But the problem is that those restrictive diets rarely last long, and then often leave us feeling hungry, tired and frustrated. And there is soooo much targeted at people with PCOS – it can feel overwhelming.

Gentle food swaps offer a different way forward. They are easy changes that can support better energy, steadier appetite, and a more nourishing routine without cutting out entire food groups. These small changes can help you feel nourished rather than deprived. Plus, they are far easier to maintain in the long term. 

Why Gentle Swaps Work Better than Diets

Research shows that nutrition habits that last tend to come from gradual changes rather than all-or-nothing rules. When you focus on adding nourishing foods rather than removing everything you enjoy, your meals feel satisfying and your blood sugar and energy levels often benefit.

Gentle swaps support your metabolism by increasing the amount of fibre, protein or healthy fats in your meals. These nutrients help with satiety, stabilise blood sugar and support digestive health. Over time these small choices add up and create a meaningful shift in how you feel day to day.

They also reduce the sense of pressure that often leads to diet fatigue. By making manageable changes at your own pace, it becomes easier to build confidence and consistency.

5 Practical Food Swaps for Everyday Meals

These swaps are simple, realistic and easy to put into action. 

1. Swap toast for a protein-based option such as oatcakes with cottage cheese or eggs with veggies
This reduces reliance on fast-releasing carbohydrates and increases protein and fibre which help keep blood sugar steadier. Oatcakes, cottage cheese and eggs all offer slow and sustained energy while still feeling satisfying and comforting.

2. Swap sugary breakfast cereals for a protein rich start
Many cereals create a quick rise in blood sugar followed by a mid-morning slump. Choosing Greek yoghurt with nuts and seeds, eggs, if tolerated, or a warm porridge with added protein can keep you energised and satisfied (see this month’s Power Porridge recipe)

3. Swap creamy sauces for yoghurt based or olive oil dressings
Plain yoghurt, tahini and olive oil provide a creamy texture with more protein or healthy fats and usually less added sugar. These options help support balanced meals and provide a gentler release of energy.

4. Swap crisps or biscuits for balanced snacks
If you need a snack, choose options that pair protein and fibre. Think snacks like hummus with vegetables, nuts with fruit, or Greek yoghurt with berries. These combinations support fullness and reduce cravings without feeling restrictive.

5. Swap processed meats for lean or plant-based proteins
Choosing fish, poultry, tofu, tempeh or beans if tolerated can provide higher quality protein and more fibre or omega 3 fats. These foods support metabolic health and promote a steadier release of energy throughout the day.

Breakfast Upgrade Ideas

If your breakfast is an area that you’d like to refresh, try one of the following:
• Power porridge with chia and flaxseeds, and protein powder
• Greek yoghurt with berries, nuts and seeds
• A vegetable packed omelette or tofu scramble
• Oatcakes topped with nut butter and sliced fruit

Each of these options supports more balanced blood sugar responses which can help reduce mid-morning cravings.

If you want support creating realistic habits that feel good and last beyond January, why not book a free call to see how nutritional therapy could help you feel more energised and confident with your eating.

Top Tips to Support PCOS this Winter

Why winter can trigger inflammation and flare-ups

Winter often brings a noticeable shift in energy, cravings and symptoms. Darker days, colder weather and changes in routine all influence how the body regulates inflammation. People commonly experience more colds, more fatigue and more reliance on comfort foods during this time, which can place additional pressure on metabolic health.

For those with PCOS, these changes can feel particularly challenging. PCOS is closely linked with chronic low-grade inflammation. Winter may amplify this due to lower vitamin D, disrupted sleep, reduced movement and a tendency toward richer foods. This can lead to more fatigue, skin flare-ups, cravings, mood changes and slower recovery from illness.

The positive news is that simple, sustainable habits can make a meaningful difference to how your body handles winter.

Tip 1: Focus on anti-inflammatory foods

Nutrition is one of the most effective ways to support inflammation. Many whole foods contain natural compounds that help regulate immune responses, stabilise blood sugar and support hormone balance.

Here are some foods with well-researched anti-inflammatory properties:

Turmeric: Contains curcumin, shown to support inflammatory regulation. Add it to soups, stews, curries or warm drinks. Black pepper enhances absorption.

Ginger: Supports digestion and may help manage inflammation. Fresh ginger works well in teas, stir-fries, porridge and broths.

Berries: Rich in polyphenols that help moderate inflammation. Frozen berries are ideal for winter and easy to add to porridge or yoghurt.

Leafy green vegetables: Kale, spinach, cabbage and cavolo nero provide antioxidants, magnesium and fibre which all support immune and metabolic health.

Extra virgin olive oil: A key feature of traditional Mediterranean diets, associated with lower inflammatory markers. Drizzle on salads, vegetables or soups.

Garlic and onions: Contain prebiotic fibres and sulphur compounds that support a balanced gut microbiome, which influences inflammation.

Oily fish: Salmon, sardines, mackerel and herring provide omega 3 fatty acids that support inflammatory balance and cardiovascular health.

Herbs and spices: Cinnamon, rosemary, thyme and oregano offer antioxidant support and add flavour to winter meals.

Warming soups, stews, tray bakes and slow-cooked dishes make it easy to include these ingredients regularly.

Tip 2: Balance blood sugar with warming meals

Large spikes in blood sugar can increase inflammation and lead to energy crashes, cravings and hormonal fluctuations. Winter comfort eating often involves sugary snacks and refined carbohydrates that contribute to these patterns.

Balancing meals helps create steady energy. A useful approach is to include:

• a good source of protein, such as meat, fish, eggs, tofu or legumes
• plenty of vegetables
• a small portion of whole grain or starchy vegetable

Meals such as lentil soup, roasted vegetables with salmon, turkey chilli, or quinoa tofu bowls with winter greens can provide warmth and stability throughout the day.

Tip 3: Prioritise rest and sleep

Sleep has a powerful influence on inflammation. Winter often disrupts sleep patterns due to darker mornings, reduced daylight exposure and seasonal stress.

Low-quality sleep can affect blood sugar control, hunger hormones and mood, all of which are closely connected to PCOS.

Helpful habits include a consistent sleep and wake routine, reduced screen use in the evening and getting outside for daylight exposure when possible. Many people find that improving sleep quality significantly boosts their winter wellbeing.

Tip 4: Gentle movement over pushing too hard

Movement helps regulate inflammation, supports insulin sensitivity and improves mood. During winter it can be tempting to skip exercise or, at the other extreme, push harder to counterbalance food choices.

Gentle, consistent movement is often more supportive. Activities such as walking, yoga, pilates, swimming or light strength training can be enough to improve metabolic health without overwhelming the body. Regular movement also supports immune resilience and emotional wellbeing.

Tip 5: Gut health support in winter

Gut health plays a key role in inflammation, immunity and hormone regulation. Winter routines can affect digestion, microbiome diversity and bowel habits. Supporting your gut can therefore improve resilience during colder months.

Aim to include fibre rich vegetables, fermented foods such as kefir, sauerkraut or live yoghurt, and prebiotic foods like oats, garlic, onions and flaxseed. These support beneficial gut bacteria and help maintain a healthy gut barrier.

If digestive symptoms such as bloating, irregular stools or reflux are frequent, it may indicate underlying imbalances such as dysbiosis or SIBO. Supporting the gut often improves inflammation, energy and hormonal symptoms. Check my gut health blog here. 

Bringing it all together

Winter can be a challenging season for many of us managing PCOS. The combination of reduced daylight, colder weather, disrupted routines and dietary changes places extra strain on the body. Small, consistent habits can make a noticeable difference to inflammation, mood and metabolic balance.

Including nutrient dense foods, balancing blood sugar, improving sleep, staying gently active and supporting gut health all help your body feel more resilient in winter. These changes do not need to be complicated or restrictive. Even a few simple adjustments can help reduce flare-ups, stabilise energy and support your overall wellbeing.

If you notice that winter always leaves you feeling more tired, inflamed or out of balance, now is the ideal moment to take supportive action.

If you feel ready to support your hormones, inflammation and winter wellbeing more deeply, help is available. Why not get in touch?

5 Simple Food Swaps to Beat Sugar Cravings with PCOS

Many women with PCOS describe feeling stuck in a cycle of cravings, fatigue, and energy dips. I often hear clients say things like:

• “I feel like I’m constantly craving sugar.”
• “If I eat breakfast, I’m hungry again by mid-morning.”
• “I crash in the afternoon and reach for something sweet.”

These are signs that your blood sugar might be fluctuating more than it should be. When blood sugar rises quickly after eating, the pancreas releases insulin to move glucose into your cells for energy. Over time, repeated spikes can make the body less responsive to insulin’s signal — a key feature of PCOS known as insulin resistance.

Balancing blood sugar helps reduce cravings, stabilise energy, and support hormone regulation. And the good news is, it doesn’t mean cutting out all carbohydrates! We just need to make a few simple swaps that help your body use energy more efficiently.

Swap 1: White carbs → colourful veggies and legumes

Refined carbohydrates such as white bread, pasta, or rice are digested quickly, leading to sharp rises in blood sugar and insulin. Replacing some of these with non-starchy vegetables and fibre-rich legumes can help keep blood sugar steady and provide more vitamins, minerals, and antioxidants.

Try switching to:

• Cauliflower rice instead of basmati rice, or at least mixing it half and half
• Lentils, chickpeas, or beans as a base for curries, soups, and salads – or as a base for pan-fried fish or chicken
• Vegetable noodles (like courgetti or carrot ribbons) instead of refined pasta

Vegetables and legumes add fibre, colour, and texture to meals while supporting healthy digestion and a more balanced insulin response. For ideas, see our Courgetti – Three Ways recipe.

Swap 2: Sugary snacks → protein-based snacks

That mid-afternoon biscuit or cereal bar may give a quick lift, but it often leads to a crash soon after. Protein slows digestion and releases glucose gradually, helping you stay satisfied for longer.

Try replacing sugary snacks with:

• A handful of mixed nuts and a few berries
• Apple slices with nut butter
• Greek yoghurt with flaxseed and cinnamon
• Oatcakes with hummus or boiled eggs

A little protein between meals helps stabilise mood and energy while reducing the urge to reach for something sweet.

Swap 3: Fruit juice → fruit paired with protein

Fruit juice, even when labelled “100% pure”, contains concentrated sugars without the fibre that helps slow absorption. This can cause a quick rise and fall in blood sugar.

Whole fruit is a better option, especially when paired with protein or healthy fats to keep energy steady. For example:

• Berries with a few almonds or pumpkin seeds
• A small apple with nut butter
• Sliced pear with Greek yoghurt

Pairing fruit with protein supports satiety and smoother energy through the morning or afternoon.

Swap 4: Sugary breakfasts → savoury, protein-rich breakfasts

Starting the day with a sugary cereal or pastry may feel comforting, but it often leads to mid-morning energy dips. A savoury, protein-rich breakfast balances blood sugar and supports hormone health throughout the day.

Try options like:

• Scrambled eggs or tofu with spinach and tomatoes on rye or sourdough toast
• Smoked salmon with avocado on oatcakes
• A veggie omelette cooked in olive oil
• Savoury overnight oats made with milk, chia seeds, ground flaxseed, and grated courgette

These breakfasts combine protein, healthy fats, and fibre to help you stay full, focused, and energised.

Swap 5: Processed ready meals → simple home-prepped meals

Ready meals are convenient but often contain refined oils, added sugars, and low-quality fats that can make blood sugar harder to manage.

Cooking simple meals at home doesn’t need to be complicated. Start small:

• Batch-cook soups, curries, or stir-fries at the weekend
• Use olive oil, herbs, and spices instead of sugary sauces
• Combine lean proteins like chicken, fish, tofu, or lentils with plenty of colourful vegetables

Even one or two home-cooked meals each week can help improve energy, digestion, and overall wellbeing.

Small changes, big impact

Balancing blood sugar isn’t about restriction or perfection, it’s about consistency. Small, everyday swaps can support steadier energy, reduce cravings, and make it easier to manage PCOS symptoms in the long term.

Try one or two of these swaps this week and notice how your body responds. Over time, these small steps can make a real difference to your energy, mood, and hormonal balance.

For more on managing symptoms, visit my blog on PCOS Symptoms.

If you’re ready to balance your blood sugar and feel more energised, book a free discovery call to explore how a personalised nutrition plan can support your PCOS journey.

This article is for educational purposes only and does not replace medical advice or diagnosis.

How to Track Your Cycle with PCOS: A Practical Guide

Many women with PCOS I work with describe feeling lost when it comes to their cycles. “My app says I should be ovulating today, but I haven’t had a period in months.” Others share with me the frustration they have of never seeing a positive ovulation test, despite trying month after month. Unfortunately these experiences are not unusual. Tracking cycles in PCOS is complex, and often the tools designed for “average” cycles just don’t work.

In this blog, we will look at why tracking feels confusing in PCOS, what you can track more reliably, and how wearable and digital fertility trackers fit into the picture.

Why cycle tracking feels confusing with PCOS

Most fertility awareness methods and apps are designed around the assumption of a 28-day cycle, with ovulation on day 14. For women with PCOS, cycles are often longer, shorter, or unpredictable, and ovulation may happen later, less frequently, or not at all. This makes standard predictions inaccurate.

There are also unique challenges:

• Elevated luteinising hormone (LH): Ovulation predictor kits (OPKs) measure LH, which normally surges before ovulation. In PCOS, LH can already be high at baseline, leading to false positives.
• Anovulatory cycles: Some women experience monthly bleeding but without ovulation, making cycles appear “regular” when ovulation isn’t occurring.
• Unreliable signals: Changes in cervical mucus or basal body temperature may still occur, but they can be harder to interpret in PCOS. See below for further details.

This combination of irregular cycles, altered hormone levels, and inconsistent signals makes tracking with PCOS uniquely challenging — but not impossible.

How to track cervical mucus

Cervical mucus is one of the most useful signs of fertility. Rising oestrogen around ovulation makes mucus clearer, wetter, and more slippery. After ovulation, progesterone thickens mucus again. In PCOS, these patterns can be less predictable, but paying attention over time can still reveal valuable information.

• Check daily: Once a day, observe mucus either by wiping with toilet paper, collecting a small sample with clean fingers, or noting changes in your underwear.
• Look for changes: Record whether mucus is dry, sticky, creamy, watery, or stretchy. The “egg-white” type (clear and stretchy) is typically associated with higher fertility.
• Notice sensation: Pay attention to whether you feel dry, damp, or slippery.

Because hormone fluctuations in PCOS can produce mucus without actual ovulation, this method is not perfect, but it can still offer insight into your unique patterns.

How to track basal body temperature (BBT)

Basal body temperature can help confirm that ovulation has happened. Progesterone released after ovulation raises resting body temperature slightly.

• How to measure: Use a sensitive thermometer and take your temperature every morning immediately after waking, before getting out of bed or drinking anything. Try to do this at the same time each day.
• What to expect: If ovulation occurs, you may see a small but sustained temperature rise that lasts until your next period.
• Limitations: Poor sleep, illness, alcohol, or stress can all affect readings. In PCOS, the rise may be less clear or inconsistent.

BBT confirms ovulation after the fact but cannot predict it. It works best alongside other methods rather than on its own.

Journal your cycle

Keep a record of your cycle so you can find out what is happening for you. Consistency matters more than the format you choose. Options include:

• Paper journals or charts: A fertility notebook or calendar lets you write down daily observations of mucus, temperature, and symptoms.
• Digital logs: Some apps allow you to record data without relying on their predictions. This can be helpful if you prefer to store everything in one place.
• Spreadsheets: Customisable, and especially useful if you like visualising data over time.

The aim is to notice your patterns, not to fit your cycle into a textbook model.

Can new technologies help?

Wearable devices and fertility trackers are becoming increasingly popular. Many women use them already for sleep, fitness, or general wellbeing, but can they can also help with cycle tracking in PCOS?

Here is an overview of some of the options currently available. This is for information only (we are not affiliated with or endorsing any company, and this should not be taken as a product recommendation):

• Oura Ring: Measures temperature, heart rate variability, and sleep. Useful for spotting overall trends but designed for women with regular cycles. Predictions may be less reliable in PCOS.
• Tempdrop: A wearable thermometer worn on the arm overnight. It can make BBT tracking easier for women who struggle with consistent wake-up times. However, like all BBT devices, it confirms ovulation after it happens rather than predicting it.
• Ava Bracelet: Worn overnight, measuring multiple signals such as temperature, pulse rate, and breathing. Data may be less accurate in very irregular cycles.
• OvuSense: A vaginal sensor that measures core body temperature continuously. It claims to work better in irregular cycles but some women say it can feel invasive and is more expensive.
• kegg: A device that measures electrolyte changes in cervical mucus. Potentially useful, but relies on good mucus production, which may not always be the case in PCOS.
• Mira Fertility Tracker: Mira is a home urine test system that measures hormones including LH, oestrogen, and progesterone metabolites, giving numerical values rather than simple positives/negatives. This can be more useful for PCOS because it tracks multiple hormones, though interpretation may still be tricky with irregular cycles and consistently elevated LH.
• Natural Cycles: This app uses basal body temperature data (and in some cases Oura Ring integration) to predict fertile days. Again, its accuracy depends on regular cycles and consistent ovulation. In PCOS, where ovulation is unpredictable, the app may label long stretches of “red” (fertile) days, which can be frustrating and limiting.

Emerging devices are also starting to measure saliva hormones or combine multiple parameters. While promising, most have not been thoroughly validated in women with PCOS.

The bottom line: Technology can be a helpful tool, but in PCOS it is best seen as an additional source of information rather than a standalone solution. Combining data from wearables with your own observations and professional support often provides the clearest picture.

When to seek professional support

If your tracking leaves you feeling more confused than informed, it may be time to seek support. In PCOS, ovulation is not always straightforward, and trying to decode apps or devices alone can feel overwhelming.

While cycle tracking can provide useful insights, it is not a diagnostic tool. If you have very infrequent periods (fewer than four per year), prolonged cycles (longer than 35–40 days), or symptoms that interfere significantly with your quality of life, medical assessment is important.  Your GP or specialist can rule out other causes, offer medical investigations, and discuss options for managing PCOS. Nutrition and lifestyle support can work alongside medical care, but they are not a substitute for it.

Working with a qualified practitioner can help you interpret your data and understand what it means in the bigger picture of your health. If you are trying to conceive, fertility specialists can also advise on medical options when needed. Don’t hesitate to book a call with us if you’d like to talk further.

For more detail on how nutrition and lifestyle support ovulation in PCOS, see our article: Understanding Ovulation and Fertility Challenges in PCOS.

Please note, we do not endorse or sell any products mentioned. Devices should be chosen with professional guidance.

PCOS and Menopause

PCOS is often considered a long-term condition, and while symptoms can change over time, menopause does not necessarily make them disappear altogether.

In the UK, the average age of menopause — defined as 12 months without a period — is around 51. Research suggests that women with PCOS may experience menopause a little later, on average 2–4 years after women without PCOS. However, it can sometimes be harder to recognise perimenopause in women with PCOS, as irregular or missed cycles are already common.

How PCOS and menopause symptoms can overlap

Some of the changes associated with perimenopause can mirror PCOS symptoms, such as irregular cycles, weight gain around the middle, insulin resistance, or increased hair growth. Because oestrogen and progesterone naturally decline during perimenopause, women with PCOS — who may already have lower levels of these hormones — may find some symptoms feel more noticeable in the short term.

One potential positive is that androgen levels also tend to decline with age, and some women with PCOS may see improvements in acne, hirsutism, or even more regular cycles as they transition through perimenopause.

Research suggests hormone changes can bring about differences such as:

• Menstrual changes: Women with PCOS may notice their cycles becoming shorter and more regular, while those without PCOS may experience increasing irregularity.
• Hair and skin: Acne and hirsutism may improve, although thinning hair can still persist.
• Insulin sensitivity: Insulin resistance may continue into menopause, which can be linked with higher risk of type 2 diabetes and changes in weight.
• Cardiovascular health: Some studies suggest that women with PCOS have higher levels of inflammatory markers during and after menopause, which may be associated with an increased risk of cardiovascular disease and stroke.

The bigger picture

Menopause does not “cure” PCOS, but hormonal changes during this life stage can shift which symptoms are more prominent. While ovulation naturally comes to an end (which resolves cycle-related symptoms), other aspects of PCOS may persist or evolve.

Continuing to focus on nutrition, movement, stress management, and lifestyle habits that support hormone balance and overall health can be valuable at this stage of life. It’s also important to keep up with regular GP health checks.

If you’d like to explore how nutrition and lifestyle support may help during PCOS and menopause, you’re welcome to book a free call with us.

Please note: we do not diagnose or treat PCOS or menopause. Nutrition and lifestyle support can complement medical care, but diagnosis and treatment should always be discussed with your GP.

PCOS and Fertility

Polycystic Ovary Syndrome (PCOS) is one of the most common hormone-related conditions in women of reproductive age. In the UK, it is estimated to affect around 1 in 10 women. PCOS can be associated with irregular menstrual cycles and ovulation problems, which may make it more difficult to conceive.

The good news is that with appropriate medical support — and attention to lifestyle factors — many women with PCOS go on to conceive and have healthy pregnancies.

How PCOS may affect fertility

• Irregular ovulation: In PCOS, hormonal changes such as higher levels of androgens (e.g. testosterone) can sometimes disrupt the regular release of eggs (ovulation).
• Egg development: Hormonal imbalance may also influence how eggs mature, which can affect fertility.
• Conception challenges: The combination of less frequent ovulation and possible changes in egg development can make natural conception more difficult for some women.

Support options for PCOS and fertility

• Nutrition and lifestyle: Research suggests that dietary changes, regular movement, stress management, and supporting healthy inflammation responses may help improve overall wellbeing and support more regular cycles in some women with PCOS.
• Medical treatments: Ovulation induction medications are sometimes prescribed by doctors to encourage egg release.
• Assisted conception: If other approaches are not effective, treatments such as IVF may be recommended by fertility specialists.

Important considerations

• Early conversations: Raising fertility concerns with your GP or specialist early can help ensure the right investigations and support are in place.
• Individual approaches: PCOS presents differently from person to person. The most appropriate strategy will depend on personal health, symptoms, and medical guidance.

The positive news

Although PCOS is often considered a long-term condition, it can be managed, and many women with PCOS do have healthy pregnancies.

If you’d like to explore how nutrition and lifestyle support may fit into your wider fertility journey, you’re welcome to book a free call with us at PCOS Clinics.

Please note: we do not diagnose or treat PCOS or fertility issues. Nutrition and lifestyle approaches can complement medical care, but diagnosis and treatment should always be discussed with your GP or fertility specialist.