Gynaecologist suggests simple tips to manage PCOS, from diet guide to best exercises, more

Exercise benefits: PCOS symptoms can be managed with regular physical activity, like brisk walking, yoga or strength training for 30 minutes a day to lower insulin resistance, control weight, and boost mood (Image: Pexels)

Polycystic Ovary Syndrome, commonly known as PCOS, is a condition that impacts a woman’s hormonal levels, disturbs menstrual cycles, and can makes everyday life challenging. PCOS is driven by hormonal imbalance, often worsened by genetics, obesity, insulin resistance, and poor lifestyle habits.

Though it can be managed with lifestyle changes, the trouble is that many women are unaware of the early symptoms of PCOS and its long-term effects if left unchecked, Dr Madhulika Singh, Senior Consultant Obstetrician & Gynaecologist at Ankura Hospital for Women and Child, Pune, tells Moneycontrol.

Symptoms of Polycystic Ovary Syndrome (PCOS)

PCOS symptoms, Dr Singh adds, go beyond irregular periods. “Facial hair, stubborn acne, weight gain (especially around the tummy), and infertility are all part of PCOS,” she says.

Additionally, PCOS can lead to type 2 diabetes, hypertension, heart issues, and even anxiety and depression. “Many young women dismiss the symptoms or blame stress, without realising their body is trying to tell them something important,” says Dr Singh. Nevertheless, with timely intervention and natural lifestyle shifts, PCOS can be managed effectively.

How to manage PCOS

Dr Singh suggests the following tips:

• Diet choices:Maintaining a healthy dietis vital part of PCOS care. “Processed foods, refined sugar and oily snacks are major culprits,” warns Dr Singh. Instead, she recommends a diet that includes whole grains, vegetables, fruits, and healthy fats. Think of food not just as fuel but as medicine. Consulting a nutritionist can help personalise this further.

• Get your body moving: Regular physical activity helps lower insulin resistance, aids weight control, and boosts mood. “You don’t need to run for long hours. Even brisk walking, yoga or strength training for 30 minutes a day can do wonders,” Dr Singh advises. “And don’t overlook the role of stress. Chronic stress pushes hormones out of balance. Simple routines like deep breathing, meditation or gentle stretching can restore calm and reduce flare-ups,” she adds.

• Prioritise your sleep: Sleep is not just rest, it’s repair. A lack of quality sleep disrupts hormones and raises cortisol levels, worsening PCOS symptoms. “Aim for at least 7 to 8 hours of uninterrupted sleep every night,” Dr Singh suggests.

• Sip, soothe, and support: Herbal teas such as spearmint, cinnamon and flaxseed infusions may help reduce inflammation and support hormonal health. Yet, maintain caution. “These natural remedies can be supportive, but never replace professional advice,” she notes.

• Managing PCOS: “PCOS is not a life sentence. With the right support and a some discipline, women can live happy lives,” says Dr Singh. The key is early action, consistent habits, and listening to your body. If something feels off, it’s crucial to consult a doctor.

1. What are the common symptoms of PCOS?

PCOS symptoms include irregular periods, facial hair, acne, weight gain, and infertility. It can also lead to type 2 diabetes, hypertension, heart issues, anxiety, and depression.

2. How can diet help in managing PCOS?

A healthy diet is crucial for PCOS management. Avoid processed foods, refined sugar, and oily snacks. Instead, focus on whole grains, vegetables, fruits, and healthy fats. Consulting a nutritionist can help tailor your diet.

3. What type of physical activity is recommended for PCOS?

Regular physical activity can help manage PCOS. Activities like brisk walking, yoga, and strength training for 30 minutes daily can improve insulin resistance, control weight, and boost mood.

4. Why is sleep important for managing PCOS?

Quality sleep is essential for hormone balance and reducing cortisol levels. Aim for 7 to 8 hours of uninterrupted sleep each night to manage PCOS symptoms effectively.

5. Can herbal teas help with PCOS symptoms?

Herbal teas like spearmint, cinnamon, and flaxseed infusions may reduce inflammation and support hormonal health. However, they should complement professional medical advice, not replace it.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.