Millions of women worldwide are affected by the common hormonal disorder known as polycystic ovary syndrome (PCOS). Numerous symptoms, such as irregular menstrual cycles, weight gain, acne, and problems getting pregnant, can be brought on by PCOS. Despite the fact that PCOS has no known cure, there are a number of natural remedies and lifestyle adjustments that can help manage its symptoms and enhance general well-being. Let’s look at some advice given by a gynecologist in Lahore on how to manage PCOS naturally.
1- Adopt a Balanced Diet
The key to naturally managing PCOS is a balanced diet. For many PCOS-affected women who experience insulin resistance, it is crucial to control insulin levels. Focus on eating foods with a low Glycemic Index (GI), such as whole grains, leafy greens, and non-starchy vegetables, to achieve this balance. These options assist in reducing insulin resistance and stabilizing blood sugar levels. Choose complex carbohydrates over refined ones, such as brown rice and quinoa, as they give you long-lasting energy without raising your blood sugar.
Include lean protein sources in your diet, such as chicken, fish, tofu, and legumes. Protein supports the health of muscles and helps to control appetite. Avocados, nuts, seeds, and olive oil are sources of healthy fats that can help control hormones and reduce inflammation.
2- Exercise Regularly
Regular exercise is an effective way to naturally manage PCOS. Exercise promotes weight management, lessens the severity of PCOS symptoms, and helps to increase insulin sensitivity. Aim for 150 minutes or more per week of aerobic exercise at a moderate intensity. Swimming, cycling, and brisk walking are all excellent options. Strength training exercises can also help you increase your muscle mass, which will increase your metabolism and help you lose weight.
When it comes to exercise, consistency is key. Setting up a regular exercise schedule not only benefits your physical health but also improves your mental health by lowering stress and anxiety, which can be especially helpful for PCOS women.
3- Manage Stress
Through an increase in cortisol levels and a disruption of hormonal balance, chronic stress can significantly worsen PCOS symptoms. Therefore, it’s imperative to use efficient stress management strategies. Deep breathing exercises, yoga, and mindfulness meditation are effective methods for lowering stress and fostering relaxation. These routines can support general emotional well-being by regulating the body’s stress response.
Another important aspect of stress management is getting good sleep. It’s crucial to put a regular sleep schedule first and to make sure you get enough sound sleep each night.
4- Maintain a Healthy Weight
For PCOS sufferers, maintaining a healthy weight is especially important because excess body fat can make hormonal imbalances worse. Even a small weight loss of 5–10% of your body weight can significantly lessen PCOS symptoms and boost your chances of getting pregnant. To do this, work with a healthcare professional or registered dietitian who can develop a customized weight loss plan based on your unique requirements and objectives.
Dietary changes and consistent physical activity are combined to help people manage their weight in a healthy way. You can successfully manage your weight and enhance your general health by concentrating on a balanced diet and exercise schedule.
5- Stay Hydrated
Although it is frequently disregarded, staying hydrated is essential for naturally managing PCOS. Drinking enough water throughout the day supports metabolism, keeps the body’s functions in check, and aids in the removal of toxins from the body. Your well-being can be significantly improved by this straightforward habit.
In addition to keeping you hydrated, substituting water, herbal teas, or infused water for sugary beverages helps you avoid the extra calories and sugars that can lead to weight gain and insulin resistance.
6- Natural Supplements
Some organic supplements have demonstrated promise in treating PCOS symptoms. Before incorporating supplements into your routine, you should exercise caution and speak with a healthcare professional.
Supplemental inositol, especially myo- and D-chiro-inositol, has drawn interest because of its potential to help PCOS patients’ insulin sensitivity and control their menstrual cycles. Another dietary supplement that may lessen insulin resistance and inflammation is N-acetylcysteine (NAC). Researchers have looked into cinnamon’s potential to reduce insulin levels and promote regular menstruation. Supplements containing omega-3 fatty acids, usually made from fish oil, can help to reduce inflammation and support heart health. Last but not least, people with PCOS who have low vitamin D levels may need to take vitamin D supplements.
A balanced diet, regular exercise, learning effective stress reduction techniques, maintaining a healthy weight, drinking enough water, considering natural supplements while under medical supervision, and going to regular checkups are all part of a multifaceted approach to managing PCOS naturally. Together, these tactics enable PCOS sufferers to take back control of their health and improve their general quality of life. To develop individualized plans that cater to each person’s needs and goals and, ultimately, improve well-being and PCOS symptom management, close collaboration with healthcare professionals is essential.