Polycystic ovary syndrome (PCOS) – A common hormonal disorder affecting women of reproductive age.
PCOS is a group of symptoms that affects the ovaries and ovulation. It involves cysts in the ovaries, high levels of male hormones, and irregular menstrual cycle. Women with PCOS produce higher than normal amounts of male hormone. This hormone imbalance causes their body to skip menstrual cycle and makes it harder for them to get pregnant.
PCOS also causes facial hair, acne, weight gain, infertility, irregular or absence of menstrual cycle, heavy menstruation, loss of scalp hair, constantly tired and bloated.
LIFESTYLE CHANGES TO TREAT PCOS
Treatment for PCOS usually starts with lifestyle changes like weight loss, diet and exercise.
Loosing just 5- 10 percent of your body weight can help regulate your menstrual cycle and improve PCOS symptoms.
1. DIET AND NUTRITION-
- Minimize the intake of sugar and refined carbohydrates (Avoid bread/ bakery items/ biscuits)
- Include healthy fats (Nuts, Seeds, olives, eggs, ghee
- Diet rich in fibre. Add salads, fruits, vegetables, sprouts, pulses, oats in your daily routine
- Small & frequent meals
- Add herbal tea and mint tea to reduce inflammation in your body
- Avoid dairy and soya products
2. EXERCISE-
- Aim for at least 30-40 mins of moderate intensity exercise everyday (brisk walking, swimming, functional exercise, cycling)
- Make exercise a regular part of your routine.
3. STRESS MANAGEMENT-
- Practice mindfulness, meditation, or yoga to reduce stress levels.
- Ensure you get 7-8 hrs of quality sleep to help regulate hormones.
4. LIFESTYLE ADJUSTMENTS-
- Avoid smoking and alcohol.
- Drink plenty of water throughout
Lifestyle interventions are the first treatments doctors recommend for PCOS , and they often work well.
A healthy lifestyle that includes weight control, regular exercise, and blood sugar control can help improve your PCOS symptoms and your fertility.