Lifestyle changes for PCOS

Any woman who produces more than normal amount of male hormones is prone to Polycystic Ovary Syndrome (PCOS). As a result, it can affect the fertility and other health aspects. It is very common in most women today. However, it remains undiagnosed and unmanaged due to lack of awareness.

Health risks apart from the infertility

PCOS is beyond what we think it is. It is not just about the difficulty at conceiving! There are many other medical complications involved in it. Women with PCOS are also likely to develop the following illnesses.

• Heart disease
• Diabetes
• High cholesterol
• High blood pressure
• Sleep apnea
• Endometrial cancer

It is highly important to get treatment for the metabolic disorder at right time! Sadly, most adults ignore the symptoms at early stages and get medical help only when they are unable to get pregnant! Furthermore, it is the most under-treated and under-diagnosed disorder in women. Remember, early diagnosis can help to minimise these risks significantly.

Symptoms to watch out for

The word polycystic refers to “many cysts”. Women with PCOS have many fluid-filled sacs growth inside their ovaries. These sacs are otherwise known as follicles that are upto 8mm in size. Sometimes, the ovulation does not take place when the sacs are unable to release an egg. Following are some of the prominent symptoms.

• Irregular period
• Heavy bleeding
• Infertility
• Balding
• Excessive hair growth on chest, back and belly
• Dark skin patches
• Weight gain
• Acne breakouts
• Depression

These symptoms vary from person to person. Some may have spot-on periods on time, but are also tested positive for PCOS. And some may not have any of the symptoms.

What causes the metabolic disorder?

There are a lot of factors that play a role in PCOS. While the experts are still trying to track the exact causes, following are some of the identified ones.

• Genetics
• Environmental change
• Unhealthy lifestyle

It is certainly reversible with the help of prescribed medications by certified medical professionals. In addition to that, paying attention to our daily lifestyle habits could make a huge difference at many ailments. There are many doable and scientifically proven natural phenomenons to improve our lifestyle.

Lifestyle changes with PCOS

One of the most important factors to manage the symptoms is lifestyle changes. So let’s not be lenient with taking that extra effort to look after ourselves. After all, a good state of mental and physical health benefits the body, mind and soul. We have to adapt to the following lifestyle modifications and changes.

1. Follow a healthy diet

Type 2 diabetes is very common in women with PCOS. Managing insulin level is important to control diabetes. Adults may develop diabetes before the age of 45. Hence, it is always a good practise to keep sugar and carbs intake under control. There is no standard diet pattern to follow for PCOS. However, there are many nutrient rich and beneficial foods that can help to manage the symptoms.

• Befriend the natural and unprocessed food. Forget about the PCOS, getting rid of processed, junk, refined, adulterated and frozen food is good for overall health. Move at slow pace, one step at a time.
• All the greens are the best in the world. Spinach, cauliflower, broccoli – you name it, are going to do amazing wonders to the body.
• Let us not forget to include the anti-oxidant rich super spices like turmeric, cinnamon, cloves in our hot food.
• It’s time to stack up the work desk with mini bottles of nuts like walnuts, almonds, pistachios. No more greasy fries as an evening snack!
• Fiber rich fruits like apples, oranges, mangoes, strawberries, raspberries, bananas, grapes, cherries are great substitutions for pastries, chocolates and sugary beverages.
• Good unsaturated fats like coconut, avocado, olive oil, yoghurt are incredibly nutritious.
• Fatty fish like mackerel and salmon are rich in omega-3 fatty acids and considered anti-inflammatory. It is an added bonus for the seafood lovers. Also, a great alternative to processed and red meat.

Remember, too much of anything is also bad for health! It is important to moderate the consumption of even healthy food on a daily basis. We cannot expect positive results overnight by largely consuming everything at one-shot! Making a change that lasts forever is a key factor in healthy life.

2. Maintain a healthy weight

Many women with PCOS are overweight and it may slowly lead to obesity with a gradual weight gain. Overweight can take its toll on cardiovascular health and insulin level. Here are some tips to keep our fitness in check.

• We must keep an eye on portion size. Overeating and too many frequent meals can cause weight gain at a crawl.
• Create a customised diet plan with the help of certified medical professionals and dieticians. It is very important to let them know about the PCOS condition.
• It’s about time to restrict the watch time on Netflix and get active at home. Even if it is a 9-6 work in front of the system, it is absolutely necessary to take a quick break for every 1 hour! Keeping active while staying put is as important as allocating time for fitness programmes.
• Assessing weight with a weighing machine on every regular interval is the major-league!

3. Make exercise a daily habit

The most beneficial of everything for PCOS is doing a regular exercise. For instance, it can help to fight obesity and decrease insulin resistance. Experts say it can also reduce cholesterol levels and testosterone that play a major role in the metabolic syndrome. Following are some of the ways we can make exercise a daily habit.

• Brisk walking in the morning and night time can be a great initiative without any investment. There are many free parks, places exclusively meant for walking and running. Also, please read my blog on the benefits of brisk walking for further clarity.
• Baddhakonasan, also known as butterfly pose in Yoga is unknown to many people who suffer from PCOS around the world. It can help to improve blood circulation and stimulate abdominal organs, ovaries, prostrate gland, kidneys and bladder. However, it is advised to perform the pose only after consulting with an expert in the field. Yoga, in general is proven to keep the body and mind at its best form.
• Working out in gym is an alternative to people who are not really the outdoor types. It’s time for some favourite music and treadmill to burn the calories!

We must set a time to make exercise a daily routine. Forgetful minds can set reminders on phone. Also, consistency is key to better results!

4. Get a good night’s sleep

Women with PCOS tend to have more problems with a good night’s sleep. Sleeping in the right time is still so undervalued by many people. Here are some of its advantages.

• Reduces inflammation and assist with healing
• Improves overall physical and mental health
• Controls carb cravings
• helps to cope with depression and anxiety

5. Be more positive

Last but not the least, having a positive mind is significant to tackle all life problems. Positivity is what we need to get through hard times. Hence, let us stay hopeful and believe everything is going to be alright. This too shall pass.

The bottom line

To summarise, most adults with PCOS were able to get pregnant and manage the symptoms through medical treatment and lifestyle changes. The more women that are informed of the syndrome the better chances for early diagnosis. So let us spread awareness as much as we can and help one another! It is never too late. 🙂