PCOS (Polycystic Ovary Syndrome) is quite a common condition in women, often developing during the teens or early 20s. It is a hormonal disorder that affects the ovaries, disrupting ovulation and causing a hormonal imbalance. PCOS can appear at any point during the reproductive years.
Some studies suggest that a significant number of women remain undiagnosed, as the symptoms widely vary, from irregular periods to excessive hair growth and weight gain. These symptoms are not always recognised in the right way. They are often overlooked or misattributed.
But the good news is that PCOS can be managed through simple and effective lifestyle changes and regular medical care.
In this blog, we will explore how to manage PCOS through some effective tips, including exercise and managing stress.
1] Follow a Nutrition-Rich Diet
Food is one of the most crucial elements that fuels individuals both physically and mentally. When the diet is not balanced, it may lead to various health problems, such as cardiovascular disease, obesity, diabetes, and in women, conditions like Polycystic Ovary Syndrome (PCOS). To manage conditions like PCOS, one needs to focus on foods that have a low glycaemic index. Following a well-structured PCOS diet plan can help in blood sugar regulation and overall metabolic health.
Incorporating fruits, vegetables, oats, lentils, and quinoa can help regulate blood sugar and insulin levels. Proteins, fibres, and healthy fats should be included as they support digestion and hormonal balance. On the other hand, foods that spike sugars should be avoided, as they worsen the symptoms of PCOS, such as weight gain, acne, and irregular periods. Anti-inflammatory foods like berries, leafy greens, and fatty fish like salmon are beneficial in chronic inflammation, which plays a significant role in PCOS. Lastly, staying hydrated and maintaining meal timings may seem simple; however, they are impactful in stabilising blood sugar levels and overall health.
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2] Incorporate Exercise in Your Routine
Regular physical activity helps burn calories and build muscles, which also boosts metabolism and supports weight loss. One of its significant benefits includes enhancing the body’s ability to use insulin effectively, which is directly related to improved blood sugar levels and even reduced risk of developing diabetes, particularly type-2. As the sugar levels are regulated, it also helps to reduce cravings and maintain steady energy levels throughout the day.
Many studies suggest that exercise plays a crucial role in regulating the menstrual cycle, improving ovulation, and enhancing fertility in women with PCOS. Androgen levels (male hormones), which are typically higher in women with PCOS, are also reduced through exercise. As a result, symptoms like acne and excessive hair growth are also effectively managed.
3] Keep Track of Your Weight
Weight is an important aspect of the overall well-being of an individual, especially for women with conditions like PCOS. Maintaining a healthy weight is achievable through consistent, healthy habits such as mindful eating, portion control, and regular physical activity, unless one is suffering from any underlying chronic problems. A consistent weight loss, even if it is of 5-10% of your body weight, can significantly improve your insulin sensitivity and help in regulating the menstrual cycle, while weight gain can worsen insulin resistance. However, it is essential to understand that focusing on the number on the scale should also not be the only goal; rather, your aim should be how your body feels. If your healthy habits are leading to increased energy, better sleep, and an improved mood, then you are likely on the right track.
4] Manage Stress
In today’s hectic lifestyle, stress has become a common factor in every aspect of life. Its impacts are not just mental but also physical. Many people might not be aware of the link between stress and hormones. When we are stressed, our cortisol levels (the primary stress hormones) rise, and consistently increased levels can interfere with insulin function and overall hormonal balance.
Women with PCOS generally experience high stress levels, which result in irregular periods, fatigue, and even inflammation. However, the effects of the stress can be greatly reduced if one maintains a healthy lifestyle through simple, daily habits.
Simple PCOS self-care practices like yoga, breathing exercises (such as pranayama or box breathing), journaling, or nature walks can support hormone balance. Additionally, getting quality sleep of around 7 to 8 hours greatly contributes to managing stress and promoting hormone regulation.
5] Ensure Medical Supervision
Routine monitoring is essential in managing PCOS, as it is closely associated with fertility, metabolism, and long-term health. Since the journey of PCOS is different for every woman, regular check-ins with a healthcare provider can provide clarity about your specific condition, and a personalised treatment plan can be tailored to your needs. It may involve lifestyle changes, medications, or other therapeutic approaches.
If you’re looking for professional care, find a gynaecology clinic that offers trusted healthcare services.
Women with PCOS are at a higher risk of developing type 2 diabetes, high blood pressure, and cholesterol issues. Medical supervision ensures all these risks are monitored and taken care of. Regular tracking also helps you and your healthcare team understand your progress and make necessary adjustments to your treatment as your body changes over time. Having the right emotional support is crucial; in some cases, medical professionals may refer you to nutritionists, therapists, or fertility specialists as per your needs.
You can explore more about the benefits of a private gynaecologist to understand how personalised care can make a difference.
Tired of trial and error with PCOS? Speak with our specialists now.
Conclusion
Managing PCOS may become overwhelming at times, especially for those who have been dealing with it for a long period. It is important to stay patient, as stress, one of the common symptoms of PCOS, can interfere with healing. However, small but consistent practices may lead to significant improvements over time.
Being mindful and following a balanced diet, managing your weight, creating a stress-free environment, nature walks, journaling, and engaging in mind-body wellness activities, if followed consistently, can lead to transformative results. The benefits are not just limited to your physical appearance but also reflect in your overall quality of life.
It is important to remember that progress may be slow for some, as the journey with PCOS is unique for every individual. Being patient with yourself, staying informed, and seeking professional support without hesitation are key to managing PCOS.
If you are experiencing irregular or heavy periods or any other symptoms of PCOS, book an appointment at Women’s Healthcare, a gynaecology clinic offering comprehensive healthcare services and gynaecology treatment. Get in touch with them, and take the first step toward a healthier lifestyle.
Neha Goel
Neha Goel, a Psychology alumna and MBA graduate from CASS Business School, London, brings together her expertise as a Reiki Practitioner and Practice Manager. She integrates psychology and business strategies to foster holistic well-being and personal development.