By: Vaishnavi Raju | Date: November 4, 2020

How To Treat PCOS With These Dos And Don’ts

"Is coffee healthy in PCOS? What exercises work for PCOS? When should one see a doctor? Find all the answers to these questions and more".

PCOS affects 1 in 10 women, yet it is still misunderstood. As a result, there is still no PCOS cure. But, with medications and PCOS supplements, you can mitigate symptoms. If you are looking for lifestyle tips that can help you with PCOS, we bring you a few PCOS do’s and don’ts. These are also a great way to prepare your body for conception and manage your PCOS pregnancy.

Understanding PCOS?

Polycystic ovary syndrome or PCOS is an endocrine system disorder. It affects women of all ages in their reproductive years. Hormonal imbalances affect the regular functioning of the ovaries and cause fluid-filled sacs to develop in the ovaries. It can lead to infertility.

Symptoms of PCOS include irregular or absence of the menstrual cycle, excess hair growth on the body, and acne. It is also associated with health risks, such as insulin resistance, type 2 diabetes, high cholesterol, cardiovascular disease, and hypertension.

Since there is no cure for PCOS, lifestyle changes are the best way for PCOS management.

PCOS DO’s

Track Your Period Every Month

The most common symptom of PCOS is irregular or the absence of periods. High levels of male hormones (androgens) and too much insulin in their bodies can disrupt the monthly ovulation and menstruation. This can cause periods to be irregular or stop.

Tracking your periods is crucial for diagnosing PCOS. It is especially important if you are trying to become pregnant. Today, there are a range of online apps that can be easily downloaded to help you keep track of your periods.

Maintain A Healthy Diet

Maintaining a balanced diet is one of the best PCOS tips to help the body process glucose. It is recommended that women with PCOS eat a high-fiber diet with plenty of protein and foods rich in antioxidants.

Women with PCOS do not typically process carbohydrates and therefore need to stay away from refined carbs and sugary, processed foods.

To know more about the best PCOS do’s for diet click here

Exercise Regularly

PCOS is characterized by weight gain, with many women experiencing a dip in their sense of wellbeing.

One of the best PCOS tips is regular exercise, including cardio, strength training and yoga, to maintain your weight. Some other benefits of regular exercise for women with PCOS include improved insulin function, weight loss, regular menstruation, improved cholesterol levels and emotional wellbeing. [4]

Have Adequate Sleep

We all know how important sleep is for our health. Most people need six to eight hours of uninterrupted sleep every night. Women with PCOS have an increased risk of sleep disturbances because of the symptoms of insomnia and sleep apnea. Not having enough sleep can affect the hormones ghrelin and leptin that control your hunger. This can lead you to consume more calories leading to further weight gain. [5]

Maintaining healthy sleep habits is essential for PCOS management.

Speak With Your Doctor

Some women with PCOS have several symptoms while other others may have fewer signs. Irrespective of the symptoms, it is essential to let your doctor know about all the health concerns. This will help your doctor give you an accurate diagnosis and manage your symptoms before they get too chronic.

Take Your Medications Regularly

Often women with PCOS will be prescribed PCOS supplements [3] and medications like the birth control pill [7]. These work best when taken regularly as prescribed. Skipping your medications can make them ineffective.

Invest In Clean And Healthy PCOS Supplements

Many women with PCOS are prescribed supplements to help them manage their symptoms. Supplements such as Primrose oil are a powerhouse of Omega-6 fatty acids and Vitamin E and can help with PCOS management. Another supplement Myo-inositol is a vitamin-like carbohydrate that helps in restoring ovulation, improving egg quality and increasing fertility in women with PCOS.

PCOS Don’ts

Don’t Ignore The Symptoms

If you are experiencing symptoms of PCOS, don’t wait on seeking care. While there is a chance that your symptoms could be common or harmless. However, if not well-managed, PCOS can lead to diabetes and other chronic diseases.

Avoid Smoking

Women with PCOS are at risk for diabetes, heart disease, stroke and stroke. Smoking is not only a cardiovascular risk factor, but it can cause stroke, lung diseases, and cancers. Smoking causes with higher triglyceride levels, worsening insulin resistance, and metabolic dysfunction in women with PCOS.

Slow Down On Caffeine

A cup of coffee can make you feel fabulous. But for women with PCOS, it pushes adrenal function. So, while it will fuel you with energy, it will also create more testosterone. This causes a worsening of your symptoms. Excessive caffeine or caffeinated drinks also purges valuable nutrients from your body. This puts you at risk for PCOS symptoms like cramping, moodiness, weight gain, excess hair growth and acne.

Avoid Fad or Crash Diets

If you are gaining weight because of PCOS, it is easy to fall for fad diets that promise maximum weight loss in the least time. However, these diets can cause nutritional deficiencies and lead to additional health problems. Crash diets may give you your desired results on the weighing scale, but the weight usually returns once you resume your everyday lifestyle.

A PCOS do is a balanced diet that gives you all the nutrients their body needs.

Don’t Ignore Your Need For Essential Nutrients

PCOS is linked with many nutrient deficiencies. Research shows that diet and nutritional PCOS supplements can help improve metabolic and reproductive health. Nutrients such as Myo-inositol, Vitamin B12, magnesium, Vitamin D have beneficial effects on PCOS symptoms.

Don’t Ignore Your Mental Health

Women with PCOS are more likely to struggle with depression and anxiety.[6] However, depression is not something that can be ignored. If you think you might be depressed and are experiencing symptoms like sadness, difficulty eating or sleeping or eating and sleeping too much, reach out to a mental health expert for help and guidance.

Don’t Struggle Alone

There is very little understanding of PCOS in society. This is the reason that many women who have a PCOS diagnosis feel like they are struggling alone. But this is not true. The internet has connected us and today there are many online( and offline) support groups for women with PCOS.

PCOS Tips For A Healthy Lifestyle

• A healthy lifestyle is the most effective approach for PCOS management and reducing the severity of symptoms.
• Doctors usually advise women with PCOS to manage their symptoms through a healthy diet with limited intake of carbs and sugar, weight loss and exercise.
• PCOS can cause stress and stress reduction techniques like yoga and meditation help calm the mind and help you connect with your body.
• Speaking with a therapist or other medical professional can help you with managing your PCOS symptoms

PCOS Home Remedies

While these home remedies for PCOS are not proven, they can bring relief from some symptoms of PCOS

• Methi seeds soaked overnight and consumed on an empty stomach, before lunch and dinners is believed to control insulin levels.
• Bitter gourd juice or as a vegetable also helps to control sugar levels.
• Turmeric has an active component called curcumin, and a glass of turmeric milk is believed to help with PCOS management.
• Consumption of green tea is said to help with weight loss and improve your metabolism.
• Garlic all contain anti-inflammatory nutrients that can help with PCOS symptoms.

In Conclusion,

Having PCOS is not a reason to despair. Following the PCOS dos and don’ts can keep you healthy and cut your risk of developing complications later in life.

You can always reach out to our team of doctors and medical experts at Hera to get advice to manage your PCOS symptoms.