How to Navigate Holidays with PCOS (Without Guilt, Flares, or Fear)

Holidays should feel like a time to unwind — to savour new foods, soak in sunshine, and step away from the daily grind. But if you’re living with PCOS, holidays can also bring anxiety.

“What if I eat something that triggers a flare?”

“How do I enjoy myself without undoing all my progress?”

“Can I really take a break… and still take care of my body?”

If you’ve asked these questions, you’re not alone — and you’re not failing. You’re navigating a condition that’s rarely talked about with the compassion it deserves.

Let’s change that.

Here’s how you can approach your next holiday with more ease, flexibility, and confidence — without falling into the trap of restriction or guilt.

1. Ditch the “All or Nothing” Thinking

One of the most harmful myths about PCOS is that you have to be perfect to manage it. That missing a workout or eating dessert is a "slip." But your body is more resilient than that.

Sustainable management isn’t about perfection — it’s about consistency over time. A few days (or even weeks!) away from your usual routine doesn’t undo the progress you’ve made. What matters most is what you return to, not what happens during a few days of rest and joy.

2. Food Freedom Doesn’t Mean Neglect — It Means Listening

On holiday, it’s easy to swing between two extremes: strict control or total abandon. But the real sweet spot lies somewhere in the middle.

Food freedom means:

• Choosing foods that feel good to you — emotionally and physically.

• Letting go of guilt and trusting your body to tell you when it’s had enough.

• Enjoying the gelato and the grilled fish because both can fit.

  
  

One helpful mindset shift: Instead of asking, “Is this good or bad?” ask, “How will this make me feel — now and later?”

3. Prioritise the Foundations (Without Rigidity)

Yes, your routine will change — and that’s okay. But some small, supportive habits can keep your body feeling stable without being restrictive.

Here are 7 small, practical steps:

• Stay hydrated — travel and heat can dehydrate you quickly, which can worsen fatigue. If you're drinking alcohol, alternate with water to prevent dehydration.

• Don’t skip meals — trying to "save calories" can backfire and leave you ravenous, making impulsive food choices more likely. Stick to regular meals with plenty of protein.

• Include fruit or veg in most meals — this helps keep your fibre intake up and supports digestion, blood sugar balance, and satiety.

• Walk often — sightseeing, beach strolls, even just walking to dinner counts.

• Build in rest — fatigue is a real PCOS symptom, not a flaw. Honour it.

• Take your supplements/medications — pack them first and set a reminder.

• Plan ahead when you can — keeping a few go-to snacks in your bag can help bridge gaps between meals or unexpected delays.

  
  

These are supportive, not punishing. The goal isn’t to stick to a rigid plan — it’s to support your body in a gentle way.

4. Protect Your Peace (Stress Matters More Than You Think)

Did you know stress can impact your blood sugars, ovulation, gut health and more? In fact, chronic stress may be more disruptive than a week of indulgent eating.

So yes — taking a nap, reading a book by the pool, laughing with loved ones — these are not luxuries. They’re part of your PCOS management too.

Repeat after me: Rest is productive. Joy is medicine. I am allowed to relax.

5. Compassion Over Control

If your symptoms flare on holiday — that doesn’t mean you did something wrong. It just means your body is sensitive, and it's responding to change.

Approach it with curiosity, not shame. Ask yourself:

• What might have triggered this?

• What does my body need right now?

• How can I support myself with love?

  
  

This mindset shift — from control to compassion — is the most powerful tool in your PCOS toolkit.

Holidays are about more than food and routines — they’re about memories, connection, joy, and stepping outside the day-to-day.

You deserve to experience that without carrying guilt or fear.

So let this be your permission slip: You can enjoy your holiday AND support your health. You don’t have to choose.

Because managing PCOS isn’t about restriction — it’s about building a life that works with your body, not against it.