Polycystic Ovarian Syndrome commonly known as PCOS is a hormonal condition that causes the ovaries to develop small cysts from the eggs which do not fully mature in the ovaries. When ovulation does not happen, corresponding increase in production of progesterone also does not happen. However estrogen and testosterone continue to be produced. This leads to unbalanced hormones. 1 in 7 women in their reproductive age suffer from PCOS.
The main symptoms of PCOS include
- Irregular periods
- Heavy or less blood flow during menstruation
- Acne
- Male pattern baldness
- Excessive facial and/or body hair
- Darkened skin
- Sudden and continuous weight gain
Can you manage your PCOS naturally?
Here are the top 5 tips I used to manage my PCOS without medication.
- Eating meals every 2-3 hour
I divided my meals into 3 main meals and 3 snacks. This made sure I don’t get hangry in between and my insulin levels don’t drop and spike erratically. While my main meals were well rounded ones with enough carbs, fats, protein and fiber, I made certain that my snacks were also so. This means, instead of having just an apple as a snack, I had apples with some nuts. Instead of having an egg I had a piece of toast, an egg and half portion of any fruit.
- Increase Fiber intake
Fiber is quintessential in maintaining healthy blood sugar levels and preventing insulin resistance. It also promotes healthy digestion and keeps bowel movements regular which is important for hormonal balance and detoxing metabolized estrogen out of the body.Studies have shown that intakes of 28- 36 g fiber/day, consisting of both soluble and insoluble fiber, improve insulin sensitivity and reduce circulating insulin in adults. Dietary fiber helps stabilize insulin levels by slowing the release of glucose into the bloodstream. This in turn can help in preventing/managing your PCOS. This includes
. Legumes
. Whole grains
. Leafy vegetables
. Green vegetables
. whole fruits
. Nuts and Seeds
- Having good and lean protein with every meal
Protein is an important macronutrient for PCOS. Adding enough protein into your meals can make it more satiating and feel fuller for longer. This will help you with your hunger pangs. Also, proteins are essential to build and repair the muscles which inturn helps in fat loss. Examples of good quality protein include
. Legumes
. Tofu/Paneer
. Fish
. Organic meat
- Exercise
There is irrefutable evidence that exercise mitigates cardiovascular disease(CVD) risk factors in women with PCOS. It is associated with improved insulin sensitivity and decreased hyperinsulinemia. In addition to cardiometabolic and reproductive complications, PCOS has been associated with an increased prevalence of mental health disorders. Exercise improves psychological well-being in women with PCOS, depending on certain physiological factors. An optimal dose-response relationship to exercise in PCOS may not be feasible because of the highly individualized characteristics of the disorder. Guidelines for PCOS suggest at least 150 min of physical activity per week. Evidence confirms that this should form the basis of any clinician or healthcare professional prescription.
- Prioritizing mental health
This is the most important step. Your body may be a roller-coaster of emotions and hormones on some days. It is crucial that you have a self care system for days you feel like a wreck. Take time to make yourself happy. Indulge in your favorite activity, pamper your skin, eat healthily and keep fit. Don’t chase goals, instead focus on setting up systems that can help you attain those goals. Always remember you are not a victim, You are a warrior