7 expert-recommended tips to manage PCOS at home
You’re not alone if you find the Polycystic Ovary Syndrome (PCOS) fight to be excruciating. Each and every woman who has PCOS has a similar story to tell. This syndrome causes your ovaries to become enlarged with cysts on the outer edges. Although the exact cause of this disorder is unknown, unhealthy lifestyle choices, disturbed menstrual health, high insulin levels, genetics, and an excess of androgen (male hormones) appear to be the culprits. Only those who have it know how tricky it is to handle it. But if you’re baffled by the common question of how to treat PCOS, let us tell you about it.
Let us know the symptoms of PCOS:
- Abnormal periods (periods can be heavy, short, light, irregular or even no periods)
- Oily skin
- Hair growth on the body (particularly facial hair, due to high levels of male hormones)
- Difficulty in conceiving
- Scalp or hair loss and thinning of hair
- High cholesterol
- Type 2 diabetes
Health Shots got in touch with Dr Pratima Thamke, Consultant Obstetrician and Gynaecologist, Motherhood Hospital, Kharghar, Mumbai, to find the best ways to manage PCOS at home.
Here are 7 ways to manage PCOS:
1. Opt for whole foods
For women with PCOS need to be particularly careful about what you consume and avoid is crucial. Dr Thamke says, “Whole foods are not loaded with artificial sugars and are free from preservatives.” Some of the whole foods that can be included in the diet are fruits, vegetables, whole grains, legumes, pulses, nuts, and seeds. These may help to maintain proper insulin levels, and manage PCOS.
2. Lower the carbohydrate intake
Refined carbs such as sugars, white bread, white rice, and other foods, can influence blood sugar levels and raise insulin levels. Since a high level of insulin can cause a multitude of problems for women with PCOS, it is the need of the hour to eat fewer carbohydrates and more high-protein and high-fiber foods.
3. Sun exposure
Women with PCOS are commonly diagnosed with vitamin D deficiency, which has a strong link to insulin resistance and weight gain. By soaking up the sun and consuming vitamin D-rich foods, you can improve fertility, reduce your chance of developing type 2 diabetes, heart disease, and stroke, and manage your weight.
4. Have anti-inflammatory food
PCOS is a chronic inflammatory condition. Thus, eating anti-inflammatory foods can reduce the symptoms of PCOS, acne, and weight gain. Foods such as tomatoes, leafy veggies and greens, fatty fish like mackerel and tuna, tree nuts, and olive oil are loaded with anti-inflammatory properties and will help you stay healthy. You should avoid processed foods and sugary drinks because they can aggravate inflammation.
5. Physical activity
To manage PCOS, along with eating healthy, staying physically fit is also important. Dr Thamke says, “Exercising at least 150 minutes per week helps to reduce stress and balance the weight as obesity can lead to PCOS.” Also, calories are burned while exercising. Hence, insulin levels can be kept under control.
6. Reduce stress
Stress is the biggest enemy of irregular periods. We know, due to work pressure and personal life chaos, can put pressure on your mental health, but ladies, this can disturb your cycle. Stress may, in extreme cases, also lead to PCOS. Therefore, to reduce your stress level, maintain a balanced diet, exercise regularly, and most importantly, practice yoga and breathing exercises.
7. Include cinnamon in your diet
It enhances the function of insulin receptors, which provides a beneficial effect for women with PCOS. According to various studies, cinnamon is beneficial in managing menstrual irregularities. Try to add it to the tea and have it on a daily basis in the quantity recommended by the expert.