PCOS is a lifestyle disorder and on a positive note can be managed with changes bought about in the lifestyle. A healthy lifestyle has been shown to be the most effective approach to manage PCOS successfully and reduce the severity of symptoms.
Lifestyle changes that one should consider are:
- Diet
The food that one eats plays a major role in management of PCOS symptoms. The most important aspect of diet is to prevent the body from gaining weight and then focus on shedding the extra kilos that one has piled up on to improve insulin sensitivity, one of the PCOS symptoms.
Incorporating wholesome complex carbohydrates, anti-inflammatory, protein rich and fiber rich foods in the diet is the key. Following tips can be useful –
- Ensure the meals are spaced at regular intervals
- Incorporate complex carbohydrates such as whole grains and cereals as they are low in glycemic index
- Make it a point to incorporate protein rich food group such as beans, lentils, pulses, chicken, eggs, etc.; in each meal
- Incorporate minimum 5 servings of fruits and vegetables
- Anti-inflammatory foods such as flaxseeds, nuts, chia seeds, rich in omega 3 fatty acids to be incorporated in the diet.
- One can also change the eating pattern and follow intermittent fasting 16:8 pattern to improve insulin sensitivity and improve insulin resistance.
- Physical Activity
Regular Physical activity helps to reduce androgens, regulate menstrual cycle, increase energy levels, improve self-esteem and reduce anxiety and depression commonly observed in women suffering from PCOS.
A minimum of 150 minutes per week of moderate intensity physical activity or 75 minutes per week of vigorous activity is what one should aim for.
Do you need to join a gym for it? Not really, here are a few tips or guidelines for you to be physically active and enjoy the process –
- Identify the type of activity you enjoy to do from the aerobic exercises such as walking, running, swimming, aerobics, or Zumba and start with it for minimum 30 minutes a day.
- Remember to help your body mobilize the stores of fat if trying shed those extra kilograms aerobic exercise is very crucial.
- One can set a goal for exercise such as covering 10,000 steps or at least waking for 5-6 kilometers 5 times a week.
- Always take a professional guidance if planning to do altogether a new form of exercise.
- Strengthening and conditioning exercise for various parts of the body to be done under professional guidance to avoid injury.
- Managing stress and anxiety
PCOS is known to cause stress with due to the physical symptoms of the condition such as facial hair, acne and weight gain. This stress can then lead to anxiety and depression.
To help manage the stress and its outcomes efficiently –
- Practice mindfulness for minimum 30 minutes a day
- Guided yoga asanas to help relax and de-stress
- Guided meditation and breathing techniques help improve the anxiety symptoms
- Seek help when required
- Sleep
A disrupted circadian rhythm which is nothing but body’s natural sleep-wake cycle if disrupted can also cause a hormonal chaos in the body. A sound sleep of minimum 7 hours ensure the body is well rested and the hormone involved during the sleep have got the chance to perform their function better.
Watch out video on Circadian Rhythm and how to reset it to ensure sound sleep https://www.youtube.com/watch?v=YhNA5XBmMGU
Bringing about the above mentioned lifestyle changes will help you conquer the severity of the PCOS symptoms. Contact us to know more.
