Polycystic Ovary Syndrome (PCOS) has long perplexed both women and healthcare professionals alike, its complexities often shrouded in mystery. Yet, amidst the enigma lies a beacon of hope: emerging evidence illuminates the power of lifestyle interventions in solving this hormonal labyrinth. Here are seven science-backed strategies that will empower women with PCOS to reclaim control over their health and well-being.
Weight management: Excess adiposity exacerbates insulin resistance and hormonal imbalances in women with PCOS. Achieving a healthy weight through a combination of dietary modifications and regular exercise is paramount for symptom management. Evidence suggests that even modest weight loss of 5-10 percent can lead to significant improvements in menstrual regularity, fertility, and metabolic parameters in women with PCOS.
Nutritional modification: The cornerstone of PCOS management lies in adopting a balanced and nutritious diet. Focus on whole, unprocessed foods rich in fibre, vitamins, and minerals while minimising intake of refined carbohydrates and sugars. Research indicates that a low-glycemic index (GI) diet can improve insulin sensitivity and regulate menstrual cycles in women with PCOS. Incorporate plenty of leafy greens, lean proteins, and healthy fats such as avocado, olive oil, sesame seeds and nuts into your meals to support hormone balance and metabolic health.
In addition to adopting a low-GI diet, certain dietary modifications may further benefit women with PCOS. For example, increasing intake of omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts may help reduce inflammation and improve lipid profiles. Similarly, consuming probiotic-rich foods such as yogurt and fermented vegetables in form of pickles supports gut health and insulin sensitivity. To elevate your progesterone levels, incorporate magnesium rich foods such as tofu, eggs, almonds, brazil nuts, carrots and dark chocolate.
Physical activity: Regular exercise is essential for managing PCOS symptoms and improving overall health. Both aerobic and resistance training exercises have been shown to enhance insulin sensitivity, reduce inflammation, and promote weight loss in women with PCOS. Aim for a combination of cardiovascular exercises, such as brisk walking or cycling, and strength training exercises targeting major muscle groups at least three to four times per week.
Stress reduction techniques: Chronic stress can contribute to the pathophysiology of PCOS by dysregulating the hypothalamic-pituitary-adrenal (HPA) axis and exacerbating insulin resistance. Incorporate stress-reduction techniques such as mindfulness meditation, deep breathing exercises, taking a stroll in nature, and yoga into your daily routine to promote relaxation.
Quality sleep: Prioritise adequate and restorative sleep, as sleep disturbances have been linked to worsened metabolic health and hormonal imbalances in women with PCOS. Practice good sleep hygiene habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment for tranquillity.
Supplementation: Several supplements have shown promise in managing PCOS symptoms. Inositol, a naturally occurring compound like B-vitamins, has been found to improve insulin sensitivity and menstrual regularity in women with PCOS. Additionally, vitamin D supplementation may help alleviate symptoms of depression and improve metabolic parameters in women with PCOS who are deficient in this nutrient. However, you must speak with a healthcare professional prior.
Regular monitoring and medical care: Finally, it is essential for women with PCOS to receive regular medical monitoring and care from a healthcare provider experienced in managing the condition. This may include periodic assessments of hormone levels, metabolic parameters, and ovarian function to detect any changes or complications early on and tailor treatment strategies accordingly. Be sure to keep your blood-work and pelvic ultra-sounds up to date.
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