Managing PCOS Symptoms: Lifestyle Changes

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, but many find relief through strategic lifestyle modifications. Here are key changes that can help manage PCOS symptoms:

Balanced Diet

• Focus on whole foods, lean proteins, and complex carbohydrates

• Limit processed foods and added sugars

• Include anti-inflammatory foods like berries, leafy greens, and fatty fish

• Consider a low-glycemic index diet to help regulate insulin levels

Regular Exercise

• Aim for at least 150 minutes of moderate exercise per week

• Incorporate both cardio and strength training

• Try HIIT (High-Intensity Interval Training) for efficient fat burning

• Consider yoga for stress reduction and improved flexibility

Stress Management

• Practice mindfulness meditation daily

• Try deep breathing exercises or progressive muscle relaxation

• Engage in hobbies or activities you enjoy

• Consider cognitive behavioral therapy for emotional support

Adequate Sleep

• Aim for 7-9 hours of quality sleep per night

• Establish a consistent sleep schedule

• Create a relaxing bedtime routine

• Limit screen time before bed

Weight Management

• If overweight, aim for gradual, sustainable weight loss

• Focus on portion control rather than strict dieting

• Keep a food diary to track eating habits

• Celebrate non-scale victories like increased energy or better sleep

Supplements (under medical supervision)

• Consider inositol for insulin sensitivity and ovulation

• Explore omega-3 fatty acids for reducing inflammation

• Look into vitamin D and B-complex vitamins for overall health

• Discuss herbal supplements like mint tea with your healthcare provider

Hydration

• Drink plenty of water throughout the day

• Limit sugary and caffeinated beverages

• Try infused water with fruits for added nutrients and flavor

Skincare Routine

• Use non-comedogenic products to prevent acne

• Consider gentle exfoliation to manage excess oil production

• Protect skin from sun damage with daily SPF

Hair Management

• Talk to your doctor about medications for excess hair growth

• Explore long-term hair removal options like laser treatment

• Use gentle hair care products to manage thinning hair

Regular Health Check-ups

• Schedule regular appointments with your gynecologist

• Monitor hormone levels and adjust treatment as needed

• Screen for related conditions like diabetes and heart disease

• Discuss family planning options if relevant

Remember, PCOS management is highly individual. What works for one person may not work for another. Be patient with yourself as you explore these lifestyle changes, and always consult with your healthcare provider before making significant modifications to your routine. With persistence and the right approach, many women find significant improvement in their PCOS symptoms through lifestyle adjustments.

(The author is Gynaecologist & Consultant at Ujaas (A menstrual health and hygiene management social enterprise)