Simple Lifestyle Changes That Can Help with PCOS

By Bhumika Chitkara

Polycystic Ovary Syndrome or PCOS is a hormonal condition where a woman’s ovaries produce excessive amounts of male hormones called androgens. This condition is found in 1 out of every 5 Indian women in the reproductive age group. The ovaries of women with PCOS, enlarge and contain small fluid filled sacs which are unable to release eggs and hence ovulation does not take place. Although the exact cause of Polycystic Ovarian Syndrome is unknown, doctors often call this condition a ‘Lifestyle Disorder’ and the symptoms can be managed by making some healthy lifestyle changes. 

                                                                                   Source:.wikipedia

Here’s a list of a few lifestyle changes that can help women with PCOS:

1. Regular Physical Activity: 

Studies have shown that exercising regularly can help women with Polycystic Ovarian Syndrome. Engaging yourself in any kind of physical activity can have numerous benefits for your body other than just shedding some kilos. Insulin resistance is one of the most common factors in women with PCOS which leads to high blood sugar levels. Exercise is a great way to reduce these high levels of blood sugar which can help in improving insulin sensitivity. Women with PCOS are more prone to anxiety, depression, and stress, keeping yourself physically active can also boost your mood keeping you away from these symptoms. It can also help you sleep better at night and may improve insomnia. PCOS can often lead to infertility, regular movement of the body can also improve fertility and increase your chances of getting pregnant. Last but not the least, it can help you reduce weight which may improve the symptoms of PCOS. Cardio, weight training, HIIT can be some effective exercises to manage the symptoms of Polycystic Ovary Syndrome. 

 Souce:Helpguide

2. Reduce processed food, refined carbohydrates and sugar:

Processed food is a big no for women with PCOS. Carbohydrates, sugar and processed food can worsen the symptoms of PCOS. Sugar and carbohydrates cravings is a common symptom amongst women with PCOS but it is extremely crucial to avoid sugary food. Insulin resistance is often linked with type 2 diabetes. Reducing sugar consumption can help in improving insulin sensitivity and decreasing androgen hormones levels. Processed and fried foods can also hamper your weight loss journey and can increase the estrogen levels which can lead to irregular menstruation cycles. 

3. Make cinnamon your best friend:

Cinnamon is a magical ingredient which can support you to manage your PCOS symptoms. Consuming cinnamon regularly is a lifestyle change that can help you with your menstruation cycles, fertility and lowering blood sugar levels caused by insulin resistance. This powerful spice can also aid weight loss and lower the risk of diabetes. The easiest way to consume cinnamon is to add to your foods like porridge, toast, oats and teas. 

Source:wikipedia.

4. Vitamin D to the rescue:

Vitamin D can be your biggest supporter if you have PCOS. Deficiency of Vitamin D can aggravate your insulin resistance, obesity and psychological symptoms like depression. Vitamin D deficiency can also affect fertility and levels of androgen. Consumption of Vitamin D can help you manage the symptoms of PCOS like weight gain and can make you feel more energised. Eggs, fatty fish, spinach and sunlight are a great source of Vitamin D. Increasing the intake of Vitamin D can help lower blood sugar levels and other symptoms of Polycystic Ovary Syndrome. 

Source:Mealfit.co

5. Follow healthy and mindful eating: 

Following mindful and healthy eating is a highly important lifestyle change that can make a difference in people with Polycystic Ovary Syndrome. By now you must know that reducing insulin resistance is the key to managing the symptoms of PCOS. Healthy eating can help in lowering insulin resistance and losing weight.  Try to include foods which do not raise the insulin levels and are anti-inflammatory. Food rich in fibre and protein, broccoli, green leafy vegetables, healthy fats, and whole spices can be a great addition in your diet which can help you manage this condition. Avoid processed food, sodas, sugar, and refined carbohydrates.

Source:narayanahealth

Other lifestyle changes that can make a difference in PCOS:

1.Intermittent fasting: Intermittent fasting can be yet another lifestyle change that can help make a difference in Polycystic Ovary Syndrome. By eating in a limited time frame, the body will use stored up fat and sugar which can further help in weight loss and insulin resistance.

2. Avoid plastic at all times: Usage of plastic can worsen the symptoms of PCOS. Women with PCOS are more vulnerable to bisphenol A (BPA) which is found in plastic items.(1) 

3.Manage stress: Depression is a common symptom found in women with PCOS which is caused by stress majorly due to the other symptoms like hirsutism and infertility. High insulin resistance can also lead to high stress levels and depression.