Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder affecting millions of women globally. Especially in India, PCOS has become a significant health concern, with an estimated prevalence ranging between 9% and 22.5% among women of reproductive age.
About 1 in 5 women in India are affected by PCOS, making it one of the leading countries for this condition. The rates are particularly high in certain regions like Maharashtra, where around 22.5% of women are affected, and among adolescents in South India, with rates nearing 9%. Currently, women can only manage PCOS symptoms and cannot cure it. So, many women are turning to natural methods to alleviate symptoms of PCOS and improve their quality of life. Here are ten practical tips to manage PCOS naturally:
What is PCOS?
The exact cause of PCOS is not entirely understood, but it can be associated with a combination of genetic and environmental factors. Understanding these causes can help manage PCOS better.
- Hormonal Imbalance: PCOS is often associated with elevated levels of androgens like testosterone that disrupt the natural hormonal levels.
- Insulin Resistance: Women with PCOS usually have insulin resistance, leading to higher insulin levels, which may contribute to increased androgen production and weight gain, further exacerbating symptoms.
- Genetic Factors: PCOS typically run in families, suggesting a genetic component. If your mother or sister has PCOS, you are at a higher risk of developing it.
- Low-Grade Inflammation: Research suggests that women with PCOS may have low-grade inflammation, which stimulates polycystic ovaries to produce more androgens.
Symptoms of PCOS
The symptoms of Polycystic Ovary Syndrome (PCOS) can vary from person to person. Here are some common ones:
- Irregular menstrual cycle
- Excessive androgen levels
- Polycystic ovaries
- Weight gain
- Difficulty with fertility
- Skin issues
- Mood changes
10 Practical Tips to Manage PCOS Naturally
Ductal Carcinoma In Situ (DCIS):
Eating a well-balanced diet is crucial for women suffering from PCOS. Women with PCOS are at higher risk of obesity, type 2 diabetes and cardiovascular disease. A healthy diet keeps the weight in check, reducing the risk of these health conditions. Moreover, a balanced diet also regulates hormone levels, which is necessary to manage PCOS symptoms like acne, irregular menstrual cycle and excess hair growth.
Practical Tips
- Every meal that includes a variety of fresh fruits and vegetables can ensure you get a range of nutrients.
- Pairing proteins with complex carbohydrates (like chicken with quinoa) prevents blood sugar spikes.
- Avoiding processed foods and making homemade meals with whole ingredients can reduce inflammation.
Get High on Fiber: Reduce Insulin Spikes
Fiber is a game-changer for women looking to manage PCOS. High-fiber foods slow down digestion and reduce insulin spikes, which is necessary for those with insulin resistance. Additionally, fiber-rich food balances hormones by binding excess hormones, including estrogen, and facilitating their removal from the body. This can result in regular menstrual cycles and reduced symptoms like acne.
Practical Tips
- Add a serving of vegetables like broccoli or spinach to each meal to boost fiber content.
- Begin your day with a high-fiber breakfast like oatmeal with chia seeds or fresh fruit.
- Snack on fiber-rich foods such as carrots, apples, or a handful of nuts, replacing processed snacks.
Say Yes To Good Fats: Fuel With Omega-3s
Chronic low-level inflammation is a common symptom of PCOS, and studies suggest that women with PCOS have especially higher levels of inflammatory markers like C-reactive protein and white blood cells (WBCs). Chronic inflammation also contributes to headaches, fatigue, swelling, pain, and other symptoms in PCOS patients. You can include Omega-3 fatty acids to manage inflammation, which also support hormone health.
Practical Tips
- Use olive oil for cooking to include more monounsaturated fats.
- Sprinkling chia seeds into your smoothie or drizzling olive oil on your salad will give an add a healthy boost.
- Take anti-inflammatory supplements like Vitamin D, fish oil, ginger and spirulina.
Stay Hydrated: Target 8 Glasses Of Water Daily
Drinking enough water is necessary for overall health, particularly for women with PCOS. Staying hydrated can support digestion, reduce bloating, and help manage cravings that may lead to weight gain. Aim for at least 8-10 glasses of water daily, and consider adding a slice of lemon and mint for flavor and an extra boost of vitamin C.
Practical Tips
- Carry a reusable water bottle daily to ensure you drink enough water.
- Set a goal to drink water before every meal to stay hydrated.
- Use a water-tracking app or a marked water bottle to remind you to drink enough.
Slash the Sugar: Say No To Sweets & Processed Snacks
Cutting back on refined sugars and processed foods is essential to manage PCOS symptoms. Foods high in sugar cause rapid spikes in blood glucose, leading to insulin spikes and further hormonal imbalances. Processed foods are known to have unhealthy fats and added flavors that can worsen inflammation. Opt for natural sweeteners like honey or dates, and choose whole foods like fruits when sweet cravings appear.
Practical Tips
- Carry a reusable water bottle daily to ensure you drink enough water.
- Set a goal to drink water before every meal to stay hydrated.
- Use a water-tracking app or a marked water bottle to remind you to drink enough.
Incorporate Regular Exercise: Move As You Like
Regular physical activity is one of the most sustainable ways to improve insulin sensitivity, reduce inflammation, and manage weight. A mix of cardio exercises like walking or cycling, along with strength training, can help manage PCOS symptoms. Strength training, in particular, helps build muscle mass, which can increase the body’s ability to utilize glucose. Also, adding flexibility training like Yoga can keep you energized and feeling great.
Practical Tips
- Target at least 150 minutes of moderate weekly exercise, like brisk walking and two days of strength training.
- Find an activity you enjoy, such as dancing or swimming, to make it easier to stay consistent.
- Try short 10-minute walks after meals to help with digestion and blood sugar management.
Manage Stress Levels: Stress Less, Smile More
Chronic stress can throw hormones off balance by increasing cortisol levels in the body. Stress also leads to inflammation, which further exacerbates PCOS symptoms like weight gain and diabetes. Studies also suggest stress can cause anovulation, a leading cause of infertility. Hence, to manage PCOS, stress management becomes crucial. Reducing stress can improve mood, regulate menstrual cycles, and reduce symptoms like cravings and fatigue.
Practical Tips
- Practice deep breathing for 5 minutes each morning to start the day with a calm mind.
- Set aside 15 minutes daily for a relaxing activity like reading or listening to music.
- Use apps like Calm for guided meditation sessions that fit a busy schedule.
Go Herbal: Natural Supplements Are Powerful Allies
Certain herbal supplements, such as Myo-inositol, cinnamon, and spearmint tea, have shown promising outcomes in managing PCOS symptoms. For instance, myo-inositol can improve insulin sensitivity and support ovulation in PCOS patients. Cinnamon can help regulate menstrual cycles and lower blood sugar levels. However, before starting any supplements, consult your healthcare provider to make sure they are safe for your needs.
Practical Tips
- Talk to a healthcare provider before starting supplements like myo-inositol, which can help with insulin resistance.
- Include cinnamon into your diet by adding it to oatmeal or smoothies for blood sugar control.
- Drink a cup of spearmint tea daily to help reduce androgen levels, which can decrease symptoms like excess hair growth.
Focus on Sleep Quality: Rest For Hormonal Harmony
Good-quality sleep is often overlooked but is crucial for hormonal balance and overall wellness. Lack of sleep typically leads to increased cortisol levels, weight gain, and worsened insulin resistance, all of which can aggravate PCOS symptoms. To manage PCOS symptoms, aim for 7-9 hours of sleep every night and set a calming bedtime routine.
Practical Tips
- Set a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.
- Create a bedtime routine that includes reading or a warm bath to signal to your body that it’s time to unwind.
- Avoid screens at least an hour or two before bed to reduce blue light exposure, which can interfere with sleep quality.
Maintain Healthy Weight: Target Wellness, Not Weight
Achieving and maintaining a healthy weight can tremendously improve PCOS symptoms. Even a modest 5-10% weight loss can improve insulin sensitivity, regulate menstrual cycles, and reduce symptoms like acne and excess hair growth. Rather than extreme diets, focus on sustainable weight loss that supports your overall well-being through a balanced diet and regular physical activity
Practical Tips
- Focus on small, realistic goals, such as losing 1-2 pounds per week, to avoid the stress of drastic changes.
- Log your food intake in food tracking apps to track what you eat and understand patterns affecting your weight.
- Combine a balanced diet with consistent physical activity rather than relying on fad diets for sustainable weight management
To Wrap It Up
Gynecologists worldwide agree that PCOS is increasingly affecting young girls, but the risk can be minimized when adolescents grow up in environments that encourage healthy lifestyle choices. Prevention plays a crucial role, as balanced diets, regular physical activity, and stress management can reduce the likelihood of developing PCOS.
For women grappling to manage PCOS symptoms, a holistic approach is essential. This includes making dietary adjustments, incorporating regular exercise, and adopting stress-reducing practices to help alleviate symptoms. While these strategies cannot cure PCOS, they can greatly improve overall well-being and manage symptoms effectively.
It’s important to remember that every woman’s experience with PCOS is unique, and what works well for one individual may not work for another. Patience and a willingness to try different methods are key. For tailored guidance, consider reaching out to a healthcare provider at WellAura. Our team can help develop a personalized plan that aligns with your needs and supports your journey toward better health.
