Take control of PCOS and regain your energy, confidence, and joy.
Lifestyle Suggestions for Managing PCOS
Diet
- Balanced Diet: Focus on a diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins.
- Low Glycemic Index Foods: Choose foods that have a low glycemic index to help control blood sugar levels.
- Healthy Fats: Incorporate healthy fats such as avocados, nuts, seeds, and olive oil.
- Avoid Processed Foods: Reduce intake of processed and sugary foods.
- Regular Meals: Eat regular, balanced meals to help manage insulin levels.
Exercise
- Regular Physical Activity: Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
- Strength Training: Include strength training exercises at least twice a week to improve insulin sensitivity and metabolism.
- Consistency: Stay consistent with your exercise routine for the best results.
Weight Management
- Healthy Weight: Achieving and maintaining a healthy weight can help manage symptoms.
- Small, Achievable Goals: Set small, achievable weight loss goals if needed.
Stress Management
- Mindfulness and Meditation: Practice mindfulness and meditation to reduce stress.
- Adequate Sleep: Ensure you get 7-9 hours of sleep per night.
- Relaxation Techniques: Engage in relaxation techniques such as yoga or deep breathing exercises.
Medical Management
- Regular Check-Ups: Have regular check-ups with your healthcare provider.
- Medications: Follow your doctor's advice regarding medications or treatments.
Support
- Join Support Groups: Consider joining a support group for individuals with PCOS.
- Educational Resources: Stay informed about PCOS and its management through reliable resources.
Supplements (Consult a Doctor First)
- Inositol: Some studies suggest inositol can help with insulin sensitivity and ovulation.
- Vitamin D: Many with PCOS have low levels of vitamin D; supplementation may be beneficial.
- Omega-3 Fatty Acids: These can help reduce inflammation.