How to Live Well with PCOS | Tips for Health & Wellness

livewell
November 30, 2024
Noah Bennett

Introduction

Polycystic ovary syndrome (PCOS) is a set of diseases related to the reproductive health of women. It usually affects females of reproductive age and is related to an imbalance of hormones. According to estimates, up to 10% of females suffer from this condition, making it one of the most widely spread endocrine disorders in females. Symptoms of this syndrome vary from case to case and may include irregular periods, excessive hair growth, cysts in reproductive organs, fertility problems, acne, and others.

There is no cure for this problem, but it is possible to live in comfort with this problem by eliminating or minimizing its symptoms. This blog will provide simple and proven tips to handle this issue with diet and exercise, which enable the sufferer to live well by managing it properly.

What is PCOS?

PCOS is the result of hormonal imbalance in females where ovaries develop cysts that secrete irregularly higher amounts of androgens. These hormones are present in higher amounts in males, and their secretion in females produces some changes in their body structure similar to those of men. These include hair growth on the face, hair thinning on the scalp, etc. Additionally, there are other symptoms related to fertility and reproductive health of females. Cysts on the reproductive organs are common in PCOS but some persons with this problem may not develop cysts. People with this syndrome usually have the following symptoms:

Excessive hair growth on the face, back, and some other parts of the body, which is not common in females
Less hair on scalp, similar to baldness in males
Oily skin that leads to acne on specific areas, such as the back, jawline, and chin
Females may miss their periods entirely or have very few (less than eight) in a year.
Hormonal changes also result in weight gain.

Tips for PCOS Symptoms

The symptoms women face with PCOS are frustration, particularly as there is currently no cure for this issue. However, overcoming PCOS challenges is possible through diet and exercise. A healthy lifestyle with PCOS can assist with its symptoms and allow managing PCOS effectively. Below are the main tips for PCOS symptoms that ensure minimizing their impact on the daily life of patients.

Dietary Changes

The most effective way to manage PCOS symptoms is through dietary changes. The most vital factor in this regard is managing blood sugar level because insulin resistance is higher in such patients. This causes an increase in insulin levels, resulting in higher androgen levels. Therefore, maintaining balanced sugar levels is a key in eliminating or controlling these symptoms. Some dietary tips for PCOS include:

The effect of carbohydrates on blood sugar level relates to the insulin in the body. Various foods have their particular glycemic index (GI) scores that measure their impact on blood sugar level according to their speed in the process. Foods that cause a spike in blood sugar have higher GI, while those that increase sugar levels gradually and slowly have lower GI. People with insulin resistance (including those with PCOS) are recommended to eat foods with lower GI. These include fruits, vegetables, whole grains, etc.
Protein keeps a person feeling fuller for longer, minimizing craving for food that can result in consuming extra calories that increase blood sugar levels. Lean meat sources are best for this purpose as they are lower in saturated fats. Chicken, turkey, fish, lentils, nuts, and other plant-based proteins are the best examples of lean proteins.
Not all fats are bad for health. Unsaturated fats with lower cholesterol levels are safer and have several health benefits. These essential fats are present in olive oil, nuts, seeds, oily fish, etc.
Dietary fibers provide numerous benefits to the human body, including weight management and lowering blood sugar levels. Whole grains, fruits, vegetables, and many other plant-based foods are rich in fiber that minimizes impact of PCOS symptoms.
Some foods are harmful for this condition due to their tendency to cause weight gain and higher GI. People with PCOS should avoid or limit these foods, such as candies, packaged foods, foods with higher saturated fat content, and soft drinks.

Regular Exercise

Like food, regular exercise is also an effective tool to combat PCOS. It reduces stress, lowers sugar levels, and assists in managing weight. There are several types of exercises, and some of them are more effective in managing its symptoms.

Aerobic exercises are quite helpful for reducing weight and managing insulin resistance. Walking, jogging, swimming, and other low-impact exercises are part of this exercise type.
Strength training (also known as anaerobic exercise) is another effective method related to women’s health and PCOS. These exercises increase muscle mass, which increases BMR (basal metabolic rate) and lowers blood sugar levels for an extended time period. Common examples of strength training exercises are bodyweight exercises (push-ups, lunges, etc.), weight lifting, and other exercises with a focus on muscle mass instead of cardio.
Physical training is not enough for managing PCOS, but mental health is also mandatory. For this purpose, mindfulness exercises have a positive impact. Exercises like yoga and pilates improve mental health, maintain hormonal balance, and minimize the negative impacts and symptoms of this syndrome.

Focusing on one of these exercises is not a good practice, as all of them provide unique benefits for patients. Therefore, follow the recommendation of health experts by aiming for 150 minutes of moderate aerobic exercise and two days of strength training per week.

Mental Health

The impact of PCOS is not limited to physical condition, but it extends to the mental fitness of the sufferer. These visible symptoms (acne, hair growth, etc.) and hormonal imbalance change mood and lead to depression, anxiety, and other mental conditions that intensify physical symptoms as well. Sufferers can use the following techniques for mental health and stress management.

Meditation, deep breathing, and similar practices increase mindfulness, relieve stress, and induce calmness. A big advantage of these practices is their simple management and minimum time consumption. Even 10 to 15 minutes of daily mental health practices can produce noticeable results.
Mental issues can sometimes exacerbate, and it becomes difficult to control them without consultation from a specialist. It may happen with PCOS as well and needs counseling from a therapist to relieve emotional stress produced by this long-lasting syndrome.
Consulting a qualified therapist is not always required with PCOS. Affectees can relieve minor mental health issues by joining support groups or relevant online communities. These groups and communities enable PCOS sufferers to share their experience, ask questions, and receive PCOS wellness guide from others.
Keeping yourself busy with daily tasks is also an effective way to forget worries and manage stress. These may include spending time on hobbies, reading, playing games, etc.

Supplements

PCOS causes hormonal imbalances that can result in deficiency of vitamins and dietary minerals. Many of these necessary nutritional elements are difficult to obtain from a diet. In these circumstances, various supplements and herbal remedies can prove effective. Some of these supplements are mentioned here:

Individuals with PCOS usually have a deficiency of Vitamin D, required for bones and mental health. Very few foods contain this vitamin, making it difficult for patients to maintain necessary amounts of this vitamin. Therefore, supplementing vitamin D can assist in building stronger bones, support reproductive health, and treat menstrual cycle irregularities.
Magnesium has a positive impact on PCOS symptoms due to its varying functions. Magnesium supplements can improve insulin resistance, improve mood, assist in better sleep, and reduce inflammation. All these factors are related to women’s health and PCOS.
Some herbal supplements have proved to produce positive results for PCOS symptoms, and they also have fewer complications than some medications. Cinnamon can control blood sugar levels and spearmint tea can reduce unnecessary hairs, while there are also other herbal remedies as PCOS health tips.

Medical Treatments

Sometimes, it becomes difficult to control the negative effects of PCOS with lifestyle changes. If PCOS diet and exercise management is not effective, standard medical treatments can address these symptoms effectively. You may use these treatments according to your requirements and recommendations from your physician:

Birth control pills assist in regulating the menstrual cycle, reducing excessive hair growth, and controlling acne.
Anti-androgen medications can reduce androgens and minimize symptoms caused by their excess.
PCOS may also cause infertility in some females. Injectable hormones and other treatments are effective in these conditions.

Conclusion

PCOS affects a large number of women and produces unwanted symptoms with negative physical and mental impacts. There is no cure for this problem, but affectees can manage their symptoms through lifestyle changes and other simple methods. It enables them to live a healthy life without mental or physical stress.

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What is the right diet plan for PCOS?

People with PCOS should enhance their intake of foods with lower GI and avoid unhealthy foods, such as sweets and saturated fats. Helpful foods in this condition are whole grains, white meat, unsaturated fats, etc.

What is the impact of PCOS on mental health?

PCOS affects mental health and causes stress to patients due to their visible symptoms, such as acne, excessive hair growth, and baldness.

What is the role of medical treatments in controlling PCOS symptoms?

Some PCOS symptoms require medical treatments for better management. Anti-androgen drugs, birth control pills, and some hormones produce favorable results in this condition.