How to Manage PCOS Problem Naturally

 

Summary: Managing PCOS naturally involves lifestyle changes such as a balanced diet, regular exercise, stress management, and adequate sleep. Including whole grains, lean proteins, healthy fats, and herbal supplements can help balance hormones and improve insulin sensitivity. Regular health check-ups are essential for monitoring symptoms and adjusting treatment plans. Consult a healthcare provider before starting any new supplements or lifestyle changes. 

Dealing with PCOS (Polycystic Ovary Syndrome) can be tough, but managing it naturally is possible with the right approach. Simple lifestyle changes can help balance hormones, improve periods, and boost overall health.

In this blog, Dr. Sadhna Sharma a trusted gynaecologist in Gurgaon at Miracles Apollo Cradle, shares insight into the management of PCOS naturally. From healthy eating and exercise to stress management, find out how small changes can make a big difference. So, stay tuned.

What is PCOS?

Before we explore PCOS management guidelines, let's first understand what it is and why it happens. Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders that affects many women. It happens when the ovaries produce too much of the male hormone, and throw off the body’s natural balance. 

PCOS Symptoms 

This can lead to symptoms like

  • Irregular periods or no periods at all

  • Weight gain and difficulty losing weight

  • Acne and oily skin

  • Excessive hair growth on the face and body

  • Hair thinning or hair loss on the scalp

  • Difficulty conceiving due to irregular ovulation

PCOS can also increase the risk of diabetes, high blood pressure, and other health problems if not managed properly. While the exact cause is unknown, insulin resistance, genetics, and hormonal imbalances are key factors.

Management of PCOS

If you are looking for PCOS home remedies, making simple lifestyle changes can help you manage symptoms effectively. Here are some natural ways to control PCOS and improve your overall health:

1. Eat a Healthy Diet: Your diet plays a crucial role in managing PCOS. Here is how to make food choices smartly:

  • 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 the best choices.

​2. Exercise Regularly: Staying active is one of the most effective PCOS home remedies. Exercise helps regulate menstrual cycles, improve insulin sensitivity, and maintain a healthy weight.

  • 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: Weight management is key for PCOS symptom control. Losing even a small percentage of body weight can improve menstrual regularity and insulin resistance.

  • 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: Chronic stress can worsen PCOS symptoms. Managing stress is an essential part of PCOS treatment.

  • 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 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 is time to sleep. The relaxing bedtime routine 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 the management of PCOS. Water helps maintain bodily functions and can aid in digestion and metabolism. Try to drink at least 8-9 glasses of water each 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 gynecologist to determine the right dosage for you.

  1. Regular Health Check-ups: Regular visits to your gynecologist 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 gynecology doctors. Regular check-ups allow for adjustments to your treatment plan and ensure that you are on the right track.

Conclusion: 

Managing PCOS naturally through mindful lifestyle changes can greatly enhance 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 management strategies, you can start feeling better and managing PCOS more effectively.