Effective Lifestyle Changes for Managing PCOS

Polycystic Ovary Syndrome (PCOS) is a complex hormonal condition that affects the reproductive health of millions of women worldwide. As mentioned in the previous article on PCOS, These symptoms can lead to several complications.

Currently, there is no cure for PCOS. While hormone replacement therapy (HRT) and other medical interventions are helpful, lifestyle changes can be a comprehensive way of managing PCOS. This article will share the most effective lifestyle changes for managing PCOS and offer practical strategies to improve your health.

Now, let’s explore these lifestyle changes and help with PCOS. 

The Role of Lifestyle in Managing PCOS

Unlike medications that target specific symptoms, lifestyle changes offer a comprehensive approach. If more women adopt these changes, they can reduce their reliance on medications and experience significant improvements in their health. By making little changes to your lifestyle, you can also resolve many of the risk factors that contribute to PCOS. These changes can:

• Improve insulin sensitivity
• Regulate your hormone levels
• Reduce inflammation 
• Support healthy weight management

Here are little adjustments that make all the difference when managing PCOS:

Diet

Eating healthy is one of the best ways to maintain a healthy weight and manage PCOS symptoms. The phrase “you are what you eat” is accurate. The quality of your foods will either increase or decrease the risk of developing PCOS. By losing 5 to 10% of body weight, you can help regulate your menstrual cycle and hormones. Making little changes to your diet also improves insulin levels and reduces inflammation. Here are some dietary strategies for effectively managing PCOS:

Focus on whole foods.

You can add whole foods to your diet, including whole grains, lean proteins, healthy fats, fruits, and vegetables. They are fresh, unprocessed, and free from additives and preservatives. These foods not only help with managing PCOS symptoms. They also keep you fuller for longer, aid weight loss, and relieve the bloating that comes with PCOS. Some of these whole foods include:

• Whole grains: Choose complex carbohydrates like quinoa, brown rice, and oats. These foods contain fibre and resistant starch. 

• Lean proteins: Chicken, fish, and plant-based proteins like lentils, beans, and other legumes are great choices. These protein sources are low in saturated fats. 
• Fruits and vegetables: Include fruits and vegetables, such as berries, apples, spinach, broccoli, and bell peppers, in your meals. They are fibre-rich and contain various vitamins, minerals, and antioxidants.

Prioritise foods with a low glycemic index (GI)

Women with PCOS tend to have higher insulin levels. Refined carbs and processed foods will only spike blood sugar levels and worsen insulin resistance. Instead of eating processed foods, focus on low-GI foods. The glycemic index (GI) measures how quickly foods raise blood sugar levels. These foods provide the essential nutrients that improve insulin resistance, regulate insulin levels, and prevent inflammation. Low GI foods include:

• Whole grains like bulgur
• Legumes such as lentils and chickpeas
• Starchy vegetables like leafy greens
• Seeds and nuts 
• Fruits 

Anti-Inflammatory Foods

PCOS is a disease that comes with chronic inflammation. Foods rich in antioxidants can help reduce inflammation. Some of these anti-inflammatory foods include: 

• Leafy greens, e.g., spinach, 
• Fatty fish, e.g., sardines, mackerel
• Nuts and seeds, e.g., walnuts, chia seeds
• Healthy oils, e.g., extra virgin olive oil 
• Green tea 
• Avocados
• Tomatoes 
• Low-fat dairy products, e.g., greek yoghurt and low-fat milk

A study revealed that women who ate these foods lost 7% of their body weight. They also noticed improved cholesterol levels, blood pressure, and menstrual cycles.

Limit your consumption of processed foods.

Cutting out refined sugars and processed foods you eat can help you manage PCOS. They will only make your symptoms worse. Reduce your consumption of sugary drinks, candies, pastries, and processed snacks. Foods to avoid or limit include:

• Sugary beverages, e.g., sodas and energy drinks 
• Baked and fried foods, e.g., pastries, fries
• Refined carbs, e.g., white bread, pasta, and rice
• Packaged snacks, e.g. chips 
• Processed meats, e.g. bacon, sausages

You can replace sugar with honey. Eat whole, unprocessed foods as often as possible.

Exercise

Exercise has many benefits for women with PCOS. It helps you maintain a healthy weight. Regular physical activity can also improve insulin sensitivity, hormone levels, menstrual cycle, and overall health.

A proper routine for managing PCOS should include a combination of different exercises. Some of these include:

• Cardio exercises: Aim for about 150 minutes of moderate cardio every week. This includes activities like brisk walking, cycling, or jogging. You will burn some calories while improving your cardiovascular health. 

• Strength Training: Remember to do strength exercises 2-3 times every week. This can include body-weight exercises, resistance band workouts, or weight lifting. Strength training builds muscle mass, improves insulin sensitivity, and boosts metabolism.

Remember, consistency is key. Start where you can and gradually increase the intensity and duration of your workouts. 

Stress Management

Stress increases your cortisol levels. When you are stressed, your appetite increases, making you more likely to eat junk foods. Binge-eating these unhealthy snacks and foods will make you gain weight. High cortisol levels disrupt normal hormonal balance and contribute to inflammation and insulin resistance.

Adding stress-reduction practices into your daily routine can help manage PCOS. 

• Spend more time indulging in self-care activities. Explore hobbies like reading, painting, or gardening. 
• Practice meditation and deep breathing exercises for a few minutes several times a day, especially during a meltdown. These activities are mood boosters that reduce stress levels and help you manage PCOS naturally.

Sleep 

In this fast-paced world, women often complain of struggling with insomnia and unhealthy sleep patterns. Lack of sleep disrupts your body’s natural hormone balance and increases leptin levels. Leptin is one of the hormones that regulate your appetite. High leptin levels translate to overeating and weight gain. In other words, quality sleep can transform your hormonal health. Here are some ways that you can improve the quality of sleep you enjoy:

• Create a consistent sleep schedule. Sleeping for 7-8 hours will help to regulate your body’s internal clock.
• Reduce screen time before bed. Keep your gadgets as far away as possible. 
• Ensure that your environment is conducive to sleeping. A dark, serene, and comfortable environment will help you relax and reduce your chances of struggling with insomnia or restlessness. 
• Reduce the amount of stimulants you take during the day. This includes coffee (caffeine), energy drinks, and alcohol. 
• Exercise helps you sleep better. However, do not engage in intense workouts, especially close to bedtime.

Supplements 

A healthy, balanced diet should be your go-to for proper nutrition. Aside from this, some nutritional supplements may be beneficial in managing PCOS. Some supplements that help with PCOS include:

• Omega-3: These healthy fats are found in salmon, sardines, oysters, mackerel, flaxseed, walnuts, and avocados. They help reduce inflammation and regulate hormones. You can find this supplement in your local pharmacy around you.  

• Inositol: Inositol is a B vitamin involved in various functions, including reproduction. D-chiro-inositol (DCI) is produced when the phytic acid in fruits, legumes, nuts, and grains is broken down. Combining myo-inositol and D-chiro-inositol supplements improves insulin resistance, regular menstrual cycles, and fertility in some cases of PCOS. 

• Vitamin D: Vitamin D is an PCOS all natural supplemnets for PCOS. This vitamin improves the amount of insulin you produce and how your body breaks down. Taking vitamin D supplements will regulate your menstrual cycle and lower your BMI (body mass index).
• Magnesium: Low magnesium levels have been associated with insulin resistance and increased testosterone levels in women with PCOS. If you are dealing with these symptoms, magnesium can regulate hormone production, your entire menstrual cycle, and insulin production. 
• Probiotics: Probiotics are known for their role in digestion and gut health. Maintaining a healthy gut microbiome can help to regulate the production of your hormones – androgens and estrogens.  Probiotics and prebiotics can relieve inflammation, constipation, and other digestive issues you may notice if you have PCOS. They boost your insulin sensitivity and help you feel full for longer. You can eat foods that contain fiber, onions, garlic, and yogurt to improve your gut health.

Medications like corticosteroids, antidepressants, and blood pressure drugs can disrupt hormonal balance. As you notice that your symptoms get worse while using a medication, speak to your doctor.

The right strategy can make a difference. 

With commitment, support, and the right strategies, you can effectively manage your PCOS and lead a healthy, fulfilling life. You can improve your hormonal health by focusing on a balanced diet, exercising regularly, reducing stress, and having a good sleep routine. 

The supplements we shared can be helpful, but you should speak with a healthcare provider before taking any supplements. They will prescribe the supplements you need and recommend the appropriate dosages. You should also look out for potential interactions with other medications.

Remember, these changes will not happen overnight. They will require patience and consistency. You can effectively manage your PCOS and other related conditions with commitment and support. Start your journey towards improved hormonal health and well-being today.