One in five women may have polycystic ovary syndrome or PCOS, a hormonal disorder in women of childbearing age. It is mainly found in women with fertility issues.
Women living with PCOS can have diabetes, heart problems, and blood vessels. In addition, the ovaries produce high levels of androgens which cause hirsutism and acne. It also increases a number of reproductive health problems – from period irregularities to difficulty conceiving a baby. However, we often forget that PCOS is a lifestyle disorder, and eating a healthy diet, exercising, and maintaining optimal weight can help us manage the condition. Here are some lifestyle changes that will help you better manage your PCOS.
Maintain a good diet
Fiber reduces insulin levels and improves gut health. Eating berries, flax or chia seeds, and whole grains is the easiest way to add fiber to your diet. You can also have oats, dalia and poha. Sources of protein and omega 3 fatty acids like chicken, eggs, salmon, fish, beans, tofu, shrimp, and tuna are also important.
Since women with PCOS are at risk for type 2 diabetes, a low glycemic index diet (low GI diet) may help with weight loss and improve insulin sensitivity. Therefore, it is essential to avoid sweets, processed foods, and foods containing saturated and trans fats. Food plays an important role in the management of PCOS. With proper diet, if obesity can be combated, PCOS problems become more manageable.
Regular exercise is crucial
Many studies claim that women who exercise for 3 hours per week have improved insulin sensitivity. So even if your workout routine is not causing you to lose weight, it is essential that you continue to exercise regularly. Exercise also helps regulate menstrual cycles and maintain cardiovascular health.
Take care of mental and emotional well-being
Women with PCOS are likely to have mood swings and anxiety issues. Therefore, the management of PCOS should also focus on maintaining mental and emotional health. Stress relief techniques such as pranayama, exercise, and meditation are often helpful. However, if PCOS worsens mental health problems, it is advisable to see a doctor.
(With IANS entries)
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