PCOS in teens: Manage symptoms with balanced diet, adequate sleep, regular exercises

Proper nutrition plays an important role in managing PCOS. A variety of fruits must be consumed alongside vegetables, whole grains, and lean proteins. (Image: Canva)

PCOS, or polycystic ovary syndrome, is a hormonal disorder common among teenage girls and young women. It occurs when the ovaries produce higher-than-normal levels of male hormones (androgens), disrupting the normal menstrual cycle and causing cysts to form on the ovaries.

PCOS can lead to irregular periods, excess facial and body hair, acne, and weight gain. Beyond these physical symptoms, it can also affect fertility in the long term.

In teens, PCOS not only impacts physical health but also emotional well-being due to its visible symptoms and potential fertility concerns. It requires early diagnosis and management to mitigate long-term complications like type 2 diabetes and heart disease. Proper diet, exercise, and sometimes medication can help manage symptoms and reduce risks associated with PCOS, ensuring a better quality of life for affected teens.

Here are seven simple health guidelines for teenagers for managing PCOS.

Balanced diet: Proper nutrition plays an important role in managing PCOS. A variety of fruits must be consumed alongside vegetables, whole grains, and lean proteins. It is important to keep off fast foods, sweet snacks, as well as drinks with sugar. But since you want the levels of your blood sugar spectrum balanced, it is advisable to eat small, frequent meals, says Dr Garima Sawhney, senior gynaecologist and co-founder, Pristyn Care.

Physical activity on a regular basis: Regular exercise can help with weight management and reduce the impact of PCOS on individual's lives. Aim for at least 30 minutes of moderate physical activity daily throughout the week by walking, cycling or swimming amongst other activities such as dancing so that you can have fun while maintaining your routine, says Dr Sawhney.

Weight management: Keeping your weight within normal levels ensures that your menstrual cycle runs smoothly without much disruption from PCOS symptoms. If overweight, losing about 5-10 percent of your body weight can make a significant difference. Combine proper nutrition with consistent exercise for achieving and sustaining a healthy weight.

Stress management: PCOS symptoms can worsen with stress. Look for ways to relax and manage stress, such as practicing yoga, meditation, or deep breathing exercises. Engage in activities that make you happy. Speak to a counselor if troubled, suggests Dr Sawhney.

Rest enough: Overall physical health is important for leading a healthy life and for controlling PCOS symptoms. Aim to get 7 to 9 hours of deep sleep every night. Also, try going to bed and waking up at the same time every day, including weekends.

Keep track of menstrual cycle: Record your menstrual cycle so that you can detect any variations from normal. Include the dates when you get your periods, how long they last, and whether there are any accompanying symptoms. This will be useful information when discussing with a doctor.

Seek medical advice: If you suspect that you have PCOS or experience irregular periods, severe acne, excessive hair growth- visit a doctor immediately who can address your concerns. They can confirm whether it indeed is PCOS and accordingly recommend a treatment which may involve medication, lifestyle modification or both.