PCOS responds positively to lifestyle changes like exercising and eating healthy. Changes like daily exercise, low inflammation diet, low sugar intake help to reduce insulin resistance, improve ovulation and aids in weight loss.
Lifestyle modification in diet and everyday exercise helps to overcome the problems related to it.
PCOS and exercise: Insulin Resistance is a major problem with PCOS, and it affects the body’s ability to use sugar for energy. No exercise and high BMI are the contributing factors to the problem of insulin resistance.
Focus on reducing BMI: Follow an intense exercise routine to reduce BMI as it helps manage insulin resistance.
Manage weight: Exercise helps to reduce fasting insulin levels, abdominal fat, and weight. No matter what kind of exercise you do be it jogging, cycling, etc. any kind of exercise that is done on a regular basis helps to manage PCOS. Being regular with your exercise routine is the key.
- Include anti-inflammatory foods like green leafy vegetables, olive oil, tomatoes, tree nuts, etc. to overcome inflammation.
- Avoid preserved and processed food items as they contribute to insulin resistance and inflammation. Opt for whole foods that are free from hormones, preservatives and artificial sugars. Vegetables, fruits, legumes and whole grains are unprocessed, closer to their natural state and contribute towards the better functioning of the endocrine system.
- Include iron-rich foods in your diet like spinach, broccoli, eggs to up your iron intake.
- Magnesium-rich foods like bananas, spinach, almonds and cashews should be included in your diet to manage symptoms related to PCOS.
- Avoid coffee as its consumption is linked to changes in hormone behaviour. Opt for decaf alternatives like green tea.
- Include Soy products like tempeh, tofu, soy milk, etc. as they mimic oestrogen that might help balance hormones in the case of PCOS.
Supplements to be added: They help to overcome insulin resistance, reduce inflammation and regulate hormones.
- Inositol: B vitamin that helps to improve insulin resistance.
- Cinnamon extract: It has positive effects on insulin resistance and helps to regulate menstruation.
- Turmeric extract: It is a great anti-inflammatory agent and helps to decrease insulin resistance.
- Combination of vitamin D and calcium: Vitamin D is vital for improving irregular periods and the effective functioning of the endocrine system.
- Cod liver oil: It contains vitamin A and D along with good amounts of omega-3 fatty acids. Its consumption helps to decrease belly fat and improve menstrual regularity.
Some of the adaptogen herbs that can help to overcome PCOS are:
- Ashwagandha: It is also known as the Indian Ginseng as it helps to improve stress levels, balance out cortisol levels with other symptoms related to PCOS.
- Holy Basil: It is also known as tulsi which helps to overcome metabolic stress along with chemical stress of the body. Holy Basil helps to lower cortisol levels, prevent weight gain, reduce blood sugar levels.
- Liquorice root: It works like an anti-inflammatory agent that helps to balance hormones and metabolise sugar.
Don’t forget to include Probiotics as they play a very crucial role in overcoming PCOS. The consumption helps to regulate the sex hormones like estrogen and androgen, reduce inflammation, and work great for gut health & digestion.
Consult your doctor before adding any of these supplements to your diet as they may interfere with PCOS prescribed medication.