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.
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:
Here are little adjustments that make all the difference when managing PCOS:
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:
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:
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:
PCOS is a disease that comes with chronic inflammation. Foods rich in antioxidants can help reduce inflammation. Some of these anti-inflammatory foods include:
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.
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:
You can replace sugar with honey. Eat whole, unprocessed foods as often as possible.
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:
Remember, consistency is key. Start where you can and gradually increase the intensity and duration of your workouts.
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.
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:
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:
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.
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.
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