How To Make Managing PCOS Easy With Diet And Lifestyle Changes

Did you know that Polycystic Ovary Syndrome (PCOS) affects nearly 1 in 10 women of childbearing age? That’s millions of women worldwide dealing with the challenges of managing PCOS condition every day.

PCOS and PCOD are hormonal disorders where the ovaries produce higher-than-normal amounts of male hormones. This imbalance can lead to many issues in the body. So, it is important to manage PCOS and PCOD. The good news is that it is possible to manage it by making small but significant lifestyle adjustments.

In this blog, we’ll explore how you can take control of PCOS and PCOD through practical lifestyle adjustments. So come along with us on this path to better health. Together, we can tackle PCOS and PCOD and create a healthier, happier future.

Understanding PCOS And PCOD

Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) are conditions that affect a woman’s ovaries. So, it affects their reproductive organs and their ability to produce eggs and hormones. Even though they are very similar to each other, they are not the same.

Symptoms of PCOS/PCOD:

• Irregular or missed periods
• Weight gain, especially around the abdomen
• Acne and oily skin
• Excessive facial and body hair growth
• Hair loss or thinning on the scalp
• Difficulty getting pregnant
• Skin discoloration, especially in the groin, under the breasts, and around the neck

What Causes PCOS/PCOD?

The exact cause of PCOS/PCOD isn’t fully understood, but several factors play a role. Moreover, these factors make managing PCOS difficult too.

• Hormonal Imbalance: Androgens are male hormones that are naturally present in small amounts in women. However, in women with PCOS or PCOD, the ovaries produce an excess of androgens, which disrupts the normal functioning of the ovaries and ovulation.
• Insulin Resistance: The hormone insulin facilitates the body’s utilization of glucose, or sugar, as fuel. Insulin resistance is a condition that many women with PCOS or PCOD have, which prevents their bodies from using insulin as intended. This can lead to high blood sugar levels and, frequently, weight gain.
• Inflammation: Low-grade inflammation in the body can stimulate the ovaries to produce more androgens.
• Genetics: PCOS/PCOD often runs in families, suggesting a genetic link.

PCOS vs. PCOD: What’s the Difference?

Though PCOS and PCOD are often used interchangeably, they are slightly different:

• Medical professionals consider PCOS a more severe form and recognize it as a syndrome with a broader spectrum of symptoms and health risks.
• PCOD is often less severe and refers more specifically to the presence of multiple cysts on the ovaries.

Common Myths And Misconceptions

Myth 1: PCOS/PCOD Only Affects Overweight Women. While weight gain is a common symptom, PCOS/PCOD can affect women of all shapes and sizes.

Myth 2: You Can’t Get Pregnant If You Have PCOS/PCOD. While it can make conception more challenging, many women with PCOS/PCOD can and do get pregnant with the right treatment and lifestyle changes.

Myth 3: Birth Control Pills Are the Only Treatment. Birth control pills can help manage symptoms, but they’re not the only option. Lifestyle changes, diet, exercise, and other medications can also be effective.

Myth 4: PCOS/PCOD Is Rare. PCOS/PCOD is actually quite common these days. It is affecting millions of women worldwide.

When it comes to Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD), a common question is: “Can we cure PCOS completely?”. Let’s understand this by the following options for managing PCOS.

Lifestyle Changes For PCOS/PCOD

It is hard to accept that PCOS has no cure. But that does not mean that you cannot manage it. Adopting a healthy lifestyle can significantly reduce its symptoms and improve your health. So, this makes lifestyle modification a crucial point in managing PCOS.

1. Healthy Eating Habits

The diet plays a major role in managing PCOS symptoms. A diet with a low glycemic index (GI) can help control blood sugar and insulin resistance.

• The best fruits for PCOS are fruits with a low GI, such as berries, cherries, apples, and pears, which can be beneficial. These fruits provide essential nutrients and antioxidants without causing rapid spikes in blood sugar levels.
• At the same time, it’s advisable to limit or avoid high-GI fruits like watermelon and pineapple, which can increase insulin resistance.
• A balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of vegetables is best for managing PCOS. Fill up your plate with foods high in fiber, such as legumes, nuts, seeds, and vegetables. They can help improve your insulin sensitivity and promote satiety, which may aid in weight management—a common concern for individuals with PCOS.
• On the other hand, you should minimize processed foods, sugary snacks, refined carbohydrates, and excessive saturated fats, as they can worsen insulin resistance and inflammation.
• For more detailed information read our blog on PCOS diet chart for weight loss, this will also help you plan your diet plan to lose weight.

2. Regular Exercise

• Another way to manage your weight, reduce insulin resistance, and boost your mood is to engage in regular PCOD exercise. Therefore, you should do at least 30 minutes of moderate exercise most days of the week.
• You can also incorporate different types of exercise to cure pcod, like walking, jogging, swimming, yoga, and strength training. This will make your routine interesting and benefit your body in multiple ways.
• If these options aren’t interesting for you, then take a brisk walk in the park with your friends or your pet, join a dance class, or follow a yoga video online. Try finding activities you enjoy, so that you can stick with them. 

3. Stress Reducing Techniques

Stress management is another crucial aspect of PCOS management. Chronic stress can cause hormonal imbalances and contribute to symptoms like irregular periods, acne, and weight gain.

• So, incorporate stress relieving techniques such as mindfulness meditation, yoga, deep breathing exercises, and regular physical activity into your daily routine. They can help reduce your stress and help in managing PCOS.

4. Proper Sleep Cycle

For those with PCOS in particular, getting enough sleep is essential for maintaining hormonal balance.

• Poor sleep quality or insufficient sleep can disrupt hormonal regulation, increase insulin resistance, and increase cortisol levels, which can worsen PCOS symptoms.
• Therefore, try to get 7-9 hours of quality sleep each night. Additionally, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep.

Effective Exercises For PCOS/PCOD

Exercise enhances insulin sensitivity, balances hormones, helps control weight, eases stress, and enhances general health.

PCOS Workout Plan

The plan includes the best exercise for pcos. This is an example of a plan designed specifically for people with PCOS. You can plan your workout according to your strength and endurance.

• Cardiovascular activity: Try to get in at least 30 minutes a day, most days of the week, of moderate-intense cardiovascular activity. You can choose to jog, cycle, swim, dance, or go for short walks.
• Strength Training: Make sure to do strength training activities two days a week, minimum. Aim for the main muscular groups: the back, chest, arms, legs, and core. You can utilize free weights, resistance bands, or bodyweight workouts.
• Stretching and Flexibility: To increase mobility and lower your chance of injury, don’t forget to do stretches. Pilates, yoga, and simple stretching exercises can help you relax and increase your flexibility.

Pilates for PCOS: Pilates PCOS is an excellent exercise choice, as it focuses on core strength, flexibility, and body awareness. Pilates exercises can help improve posture, strengthen the pelvic floor muscles, and enhance overall stability.

Walking for PCOS: Walking is a straightforward but efficient type of exercise. You can make a goal of vigorous walking for at least 30 minutes a day. If you can’t walk in one go, then you can divide it up into shorter sessions. You can use the stairs instead of the elevator or take a stroll during your lunch break to make walking a regular part of your day.

Yoga for PCOS: Yoga offers numerous benefits for individuals with PCOS, including stress reduction, improved flexibility, and hormone regulation. Specific yoga poses such as child’s pose, cobra pose, and butterfly pose can target areas affected by PCOS, such as the abdomen and pelvis.

Try our PCOS exercises at home, they will make you active and effectively help you manage your PCOS condition.

Home Remedies And Natural Approaches

How to cure PCOD problem at home? You can approach managing PCOS naturally with a few lifestyle changes and home remedies. Eating a balanced diet with whole foods, plenty of vegetables, lean proteins, and healthy fats is key. Regular exercise, like brisk walking or yoga, can help balance hormones and manage weight. 

Herbal teas, such as spearmint tea, might reduce androgen levels. Reducing stress through activities you enjoy, like meditation or a hobby, can also be beneficial. Some women find supplements like inositol or omega-3s helpful, but it’s best to discuss these with your healthcare provider. So,  which of these remedies sounds interesting to you?

Ashree’s Incredible Transformation

Ashree Kaur, our client with PCOD was finding it difficult to manage her condition and was experiencing weight gain. After she approached us she was able to lose 8.4 kgs in 30 days. You must be wondering how does this happen? Read her story to know the details.

Ashree Kaur Tried The Best Diet For PCOD  Weight Loss

Conclusion

To recap, managing PCOS can be greatly improved with natural approaches like maintaining a balanced diet, staying active, enjoying herbal teas, reducing stress, and considering helpful supplements. Adopting these healthy habits can make a significant difference in your well-being.

Moreover, studies have found some treatments for PCOS, that can help manage this condition. However, lifestyle changes are the best way to manage it.

Remember, you’re not alone on this journey. Continue to explore until you find what works best for you. For more information and support, you can connect with us our experts, and take their help in this journey of becoming healthier. So, adopt healthy habits and manage your PCOS conditions.

Frequently Asked Questions

How To Reverse PCOS?

PCOS can’t be completely reversed, but symptoms can be managed through lifestyle changes like a balanced diet, regular exercise, and stress management. Medications prescribed by a doctor can also help regulate symptoms.

What Are The Best Exercises For PCOS?

Walking, jogging, cycling, and swimming are all excellent cardiovascular exercises for PCOS. Strength training and yoga can also help balance hormones and improve overall health.

How Does Diet Affect PCOS?

A balanced diet can help regulate insulin levels, manage weight, and reduce PCOS symptoms. Eat a lot of vegetables, lean meats, whole grains, and healthy fats.

Can PCOS Be Cured By Yoga?

Yoga can’t cure PCOS, but it can help manage symptoms by reducing stress and improving hormone balance. Regular practice can also enhance overall physical and mental well-being.

What Lifestyle Changes Are Most Effective For PCOS?

Regular exercise, a balanced diet, stress reduction, and maintaining a healthy weight are the most effective lifestyle changes for managing PCOS. These habits help regulate hormones and improve symptoms.

Contact Us

Do you have any questions or experiences you’d like to share? Leave a comment below and let’s keep the conversation going! Moreover, if you are looking for a customized diet plan for better health or weight loss you can contact us today. Our dietitians will discuss how we can help you achieve your health goals. Drop your queries here, and our team will be happy to help you. Let’s get healthier together!

Disclaimer

This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.