Lifestyle changes to manage PCOS

Lifestyle changes to manage PCOS

PCOS or Polycystic ovary syndrome is a hormonal disorder common in women in the reproductive age. It is characterized by irregular periods and cysts on the ovaries.The male hormone androgen level may increase resulting in the development of facial and body hair and occasional acne. The exact cause of PCOS is still unknown, however we can treat it. Medication and certain lifestyle changes can reduce the complications. Women with PCOS also tend to have insulin resistance accompanied by high fasting blood insulin levels.

Reducing the effects of PCOS:

Having a healthy lifestyle can help with PCOS. This starts with a healthy diet, regular physical activity and maintaining a healthy weight. A healthy lifestyle includes sleep, stress and time management as well as healthy relationship with yourself and the ones around you.

You don’t need a complicated diet, but good food choices are essential to maintain the blood sugar and insulin levels. So what you can do in your diet is the following:

  • Reduce simple carbs like refined flour, white rice and bread and pasta and replace them with complex carbs such as whole grains and oats, brown rice and fruits and vegetables as long as they do not exceed 50% of your total caloric intake
  • Reduce the intake of biscuits, cakes sweets and sweetened beverages
  • Include low fat sources of protein at every meal. They help reduce hunger and aid in weight loss
  • Maintain a healthy weight and lose weight if overweight. Weight loss can reduce insulin and androgen levels

Finally, I advise you to be physically active and make it a lifestyle. Exercise is proven to have many health benefits and can lower the blood sugar level, prevent insulin resistance and help you keep your weight under control. It also helps you improve your self esteem and reduce anxiety and depression which are in my opinion the route causes of all diseases.