What is PCOS? 5 Ways to Manage it.
Polycystic Ovarian Disease or Syndrome is a condition that affects women’s hormones. This imbalance is mostly caused by the reproductive hormones that are estrogen and progesterone.
Additionally, PCOS also affects insulin and cortisol levels. Women with PCOS struggle with a range of problems like irregular menstrual cycles, infertility, excessive hair growth, acne, hair fall, weight gain, and long-term health problems like type 2 diabetes and heart disease.
PCOS is a lifestyle disorder, and the symptoms can be managed by following a healthy diet and exercising regularly. Here are a few tips to manage PCOS.
- The major factor behind PCOS is a bad lifestyle. The first step to the treatment of PCOS is a major shift in lifestyle starting from diet and exercise. Losing weight or even just exercising regularly helps in managing the insulin resistance in the body which aids in preventing slow metabolism.
- A diet with foods having a low glycaemic index helps regulate the menstrual cycle. Consuming whole foods like lentils, whole wheat, oats, raw fruits, and vegetables can help in weight loss.
- Increasing the intake of protein and fat, and decreasing the intake of carbohydrates majorly helps in fighting the insulin resistance mechanism of a person with PCOS.
4. Weight training and strength training have been proven to improve the symptoms of PCOS drastically. Too much cardiovascular exercise triggers the secretion of cortisol, thereby, worsening insulin resistance. This might lead to weight gain or might not effectively help in fat loss. Slow workouts help in balancing cortisol and insulin in a better way, which is favorable for the body in the long run.
5. Reducing the intake of dairy and sugar. This effectively reduces the prevalence of acne breakouts and helps in achieving clear and healthy skin. Increasing the intake of protein through lean meats and other vegetarian sources aids in decreasing hair fall and maintaining good health.
It might sound generic and repetitive but the key to managing PCOS in addition to medications is a healthy diet and lifestyle. Medicines only work to a certain extent and are most effective if you are consuming them. At some point in time, the body should resume its natural hormonal mechanism without the interference of medicines. To achieve this, you must follow a good lifestyle consume everything in moderation move for at least an hour a day, and avoid certain foods which might trigger the symptoms. Once the symptoms are reduced, it is important to maintain them by making effective lifestyle changes. It is not a short-term regime but a lifelong commitment to taking care of your body.