How to Manage PCOS Problem Naturally

Struggling with PCOS (Polycystic Ovary Syndrome) can be challenging, but what if finding relief was easier than you think? Picture a life where your symptoms are under control and your health is back on track. Sounds like a dream, right? In this blog post, Dr. Sadhna Sharma, the best gynaecologist at Miracles Apollo Cradle in Gurgaon, shares expert advice on how to manage PCOS naturally and effectively. Dive in to explore simple, actionable PCOS management tips that could make a big difference in your life!

Easy Ways to Manage PCOS Naturally

 1. Eat a Healthy Diet: What you eat can significantly affect PCOS symptoms. Here’s how to make smart dietary choices:

  • Whole Grains: Include brown rice, oats, and whole-wheat bread in your diet. Unlike refined grains, whole grains help keep your blood sugar steady and can improve insulin sensitivity. This is important because insulin resistance is a common issue in PCOS. Whole grains also provide essential nutrients and fiber, which can aid in weight management and digestive health.

  • Lean Proteins: Incorporate sources such as chicken, fish, tofu, or beans into your meals. Proteins are vital for muscle maintenance and can help with weight management, which is important for controlling PCOS symptoms. Lean proteins also help keep you full longer, which can prevent overeating and help in weight control.

  • Healthy Fats: The fats such as avocados, nuts, seeds, and olive oil can help reduce inflammation, which is often elevated in women with PCOS.  They also support hormonal balance, which can be beneficial for managing symptoms like irregular periods and acne. Omega-3 fatty acids found in fatty fish like salmon are particularly good for reducing inflammation.

  • Fruits and Vegetables: Colorful fruits and veggies are packed with vitamins, antioxidants, and fiber. Antioxidants help reduce inflammation and support overall health, while fiber aids in digestion and helps maintain stable blood sugar levels. Berries, leafy greens, and cruciferous vegetables like broccoli and Brussels sprouts are excellent choices.

2. Exercise Regularly: Regular physical activity is a cornerstone of managing PCOS effectively. It helps regulate your menstrual cycle, improve insulin sensitivity, and maintain a healthy weight. Here are some great exercise options:

  • Walking or Jogging: These are straightforward ways to stay active and improve cardiovascular health. Walking can be a low-impact option for those new to exercise or looking for a gentle way to stay active. So, walk or jog for at least 30 minutes daily for a week. 

  • Strength Training: Incorporating strength training exercises like weight lifting or resistance bands can help build muscle and boost metabolism. Building muscle helps burn more calories even at rest and improves overall body composition.

  • Yoga: Yoga can be especially beneficial for PCOS. It helps reduce stress, which can worsen PCOS symptoms. Certain poses, like the child’s pose and cat-cow stretch, can also aid in balancing hormones and improving overall well-being.

3. Maintain a Healthy Weight: Excess weight can exacerbate PCOS symptoms, making it harder to manage. Losing even a small amount of weight can help regulate your menstrual cycle and improve insulin sensitivity. Combine healthy eating with regular exercise to achieve and maintain a healthy weight. PCOS weight management includes the following techniques:

  • Set Realistic Goals: Quick fixes or extreme diets are often unsustainable and can lead to frustration. Aim for 1-2 pounds per week weight loss and achieve this by making long-term changes to your eating and exercise habits.

  • Track Your Progress: Use a journal or an app to monitor your diet, exercise, and weight. This can help you stay accountable and make necessary adjustments to your plan. Celebrate small milestones to motivate yourself.

4. Reduce Stress: Stress can have a significant impact on your hormonal balance and worsen PCOS symptoms. Incorporating stress-reduction techniques into your daily routine can help manage PCOS more effectively.

  • Meditation: Meditation can help calm your mind, reduce anxiety, and improve your overall sense of well-being. So, spend a few minutes each day practicing mindfulness or meditation. 

  • Deep Breathing: Practice deep breathing exercises to relax and lower stress levels. Inhale deeply through your nose for a count of 4, holding for four, and exhaling slowly through your mouth. Repeat several times to feel more centered and calm.

  • Enjoy Hobbies: Engage in activities you enjoy and make time for relaxation. Whether it’s reading, painting, or gardening, hobbies can provide a much-needed break from daily stressors and enhance your mood.

5. Get Enough Sleep: Quality sleep is important for maintaining hormonal balance and overall health. Poor sleep can worsen PCOS symptoms and contribute to weight gain and insulin resistance.

  • Aim for 7-9 Hours: Get a full night’s sleep regularly and establish a consistent sleep schedule by going to bed and waking up at the same time every day.

  • Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine to signal your body that it’s time to sleep. This might include activities like reading a book, taking a warm bath, or practicing gentle stretches.

  • Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with the natural sleep-wake cycle. Reduce exposure to screens before bedtime and try to unplug at least an hour before bed.

6. Stay Hydrated: Staying hydrated is essential for overall health and can support PCOS management. Water helps maintain bodily functions and can aid in digestion and metabolism. Drink at least 8 glasses of water a day. Staying hydrated can help prevent dehydration and support optimal body function.

7. Try Herbal Supplements: Certain herbs may support PCOS management, but it’s important to consult with your healthcare provider before starting any new supplements.

  • Herbal Teas: Incorporate herbal teas like green tea into your routine. Green tea is known for its antioxidant properties and may help improve insulin sensitivity and reduce inflammation. Peppermint tea can also be soothing and might help with reducing unwanted hair growth.

  • Spearmint Tea: Some studies suggest that spearmint tea may help reduce excess hair growth, a common symptom of PCOS. Drinking a cup of spearmint tea daily could be a helpful addition to your routine.

  • Cinnamon: This spice may improve insulin sensitivity and help regulate blood sugar levels. Adding cinnamon to your meals or taking it as a supplement might benefit those with PCOS.

  • Fenugreek: Known for its potential to balance hormones, fenugreek can be taken as a supplement or used in cooking. Consult your doctor to determine the right dosage for you.

8. Regular Health Check-ups: Regular visits to your gynaecologist are important for monitoring PCOS and making any necessary adjustments to your treatment plan for the management of polycystic ovarian syndrome.

  • Keep Track of Symptoms: Document your symptoms, menstrual cycle, and any changes you experience. This information can be helpful for your doctor in tailoring your PCOS treatment plan.

  • Discuss Changes: Share any new symptoms or concerns with your gynaecologist. Regular check-ups allow for adjustments to your treatment plan and ensure that you are on the right track.

Conclusion: 

Managing PCOS naturally involves making thoughtful lifestyle changes that can lead to significant improvements in your health. By focusing on well-balanced PCOS diets, regular exercise, stress reduction, and staying hydrated, you can take control of PCOS and enhance your quality of life. If you are experiencing the symptoms of PCOS, consult the best gynaecologist doctor near you at Miracles Healthcare. They will guide you in making major changes to your health routine and PCOS treatment to ensure they are right for you. With these simple, PCOS holistic management strategies, you can start feeling better and managing PCOS more effectively.

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