Lifestyle changes for PCOSare often overlooked when dealing with the disease. However, there are some lifestyle changes for PCOS, which are highly beneficial and vital for managing PCOS symptoms.
The different lifestyle changes for PCOS, that can help manage PCOS symptoms include; a balanced diet, exercise, sleep, stress management, hormonal balance, etc.
Hormonal imbalance is a major cause of PCOS. Estrogen dominance is caused by high levels of estrogen and, low levels of progesterone. Progesterone is responsible for regulating menstruation cycles and ovulation. If you have PCOS, then it is recommended that you work with a doctor who specializes in endocrinology to treat your condition.
Related:Balance Hormones Naturally
Lifestyle changes for PCOS
Exercise for PCOS
Exercise is not only good for your overall health, but it is also one healthiest lifestyle changes for PCOS. . Exercise helps burn calories and releases endorphins, which makes us feel happy and relaxed, and it also helps regulate our natural circadian rhythm. Exercise also helps maintain a healthy weight.
I was diagnosed with PCOS at age 15, and I started exercising regularly at 17. I would say, my body fat percentage dropped from 30% to 20%. I lost weight, gained muscle mass, and became stronger. My menstrual cycle stopped completely after 2 years of working out consistently. I still work out 5 days a week, but I do cardio first thing in the morning. I start with 10 minutes of cardio, then move on to core exercises (crunches, planks, etc.) for 40-50 minutes. After that, I finish off with some weights.
I try to keep my workouts under 45 minutes each day, and I don’t go over 60 minutes. If I’m feeling tired, I’ll cut back on the intensity. I’ve been doing this routine for almost 4 years now, and I feel great! I’ve never had any side effects from working out, and I continue to lose weight and maintain my muscle mass.
Balanced Diet and Nutrition
Diet and nutrition is the first step toward managing PCOS. A balanced diet consists of protein, fat, fiber, vitamins, and minerals. Proteins also help to build muscle mass and provide the building blocks for hormones.
Vitamins provide energy and keep the body functioning. Minerals are necessary for proper blood flow and hormone production. Fat provides power and helps maintain hormone levels. Fiber keeps the digestive system clean and prevents constipation.
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I eat a lot of vegetables and fruit. I love salads, especially green ones, and also enjoy eating lean meats and fish. I try not to eat processed foods, and I avoid fast food restaurants. I make sure I get enough protein and carbs in my diet. I use whey protein shakes mixed with fruit juice to help me stay full longer. I also take supplements daily. I take a multivitamin, vitamin D, omega-3 fatty acids, iron, zinc, and B12. I also take probiotics daily. I think these lifestyle changes helped me tremendously.
Sleep is vital for everyone, but even more for women with PCOS, because lack of sleep can lead to weight gain, depression, anxiety, and poor concentration.
I sleep 8 hours a night, and I wake up refreshed. I don’t have trouble falling asleep, but I do struggle with staying awake. I figured out that whenever I am stressed out, I fall asleep easily .I also try to limit caffeine intake before bedtime because caffeine tends to cause insomnia.
Stress management is necessary for managing PCOS. Stress causes the body to release cortisol, a hormone that increases insulin resistance and decreases testosterone.
I try to manage my stress levels by taking deep breaths, getting plenty of rest, and having fun. I also try to surround myself with positive people. I try to focus on things that bring me joy and happiness. I believe that being happy helps me cope with stressful situations.
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Self-care is important, but for someone with PCOS, self-care means different things than it does for others. I try to treat myself well. I moisturize my skin, wear sunscreen, and wear clothes that fit perfectly. I also pay attention to my hair and nails. I use products that are gentle on my skin and hair. I also try to take time to relax and unwind. I try to spend quality time with friends and family.
Drink at least eight glasses of water per day
I drink a lot of water because drinking enough water keeps your body well-hydrated and helps flush out toxins. You should drink about half of your body weight in ounces each day. If you weigh 150 pounds, then it means that you should drink 75 ounces (about nine cups) of water daily.
Quitting smoking is the best thing you can do for your health. Smoking not only causes cancer, but it also makes you gain weight and lowers your immune system. Quitting smoking also reduces stress and anxiety, which can lead to depression.
Limit alcohol consumption
Alcohol is highly addictive and can cause serious health problems if consumed regularly.
Alcohol affects your brain’s ability to function normally and slows down your reaction time by interfering with your nervous system and endocrine functions of hormone regulation.
Consuming even small amounts of alcohol can damage your liver, increase your risk of developing certain cancers and worsen the symptoms of PCOS.
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Reduce caffeine intake
Caffeine is a stimulant that can make you jittery and anxious. Caffeine also speeds up your heart rate and raises blood pressure. Avoiding caffeine can give you a boost of energy without causing any adverse side effects.
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Meditation is a great way to clear your mind and relax. It helps you focus on the present moment and take deep breaths. Meditation can also improve your sleep quality and reduce stress.
Having friends and family who support you and encourage you to make positive lifestyle choices can help you stay motivated. Share your goals and achievements with them to alleviate stress and prevent a hormonal imbalance.
Hormone Imbalance in PCOS
Hormone imbalance is a major cause of PCOS. Insulin is a hormone produced by the pancreas that regulates blood sugar levels. High levels of insulin increase estrogen production and promote the buildup of fat cells. Estrogen is a female sex hormone that stimulates hair growth, breast enlargement, and menstruation.
Progesterone is a hormone produced by follicles in the ovaries that prepares them for pregnancy. Lower progesterone levels lead to irregular menstrual cycles and infertility.
Testosterone is a male sex hormone that controls muscle mass, bone density, libido, and sperm count. Too much testosterone can lead to acne, hair growth, and increased aggression in women with PCOS, making it difficult to cope with PCOS.
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Treatment for PCOS
Making healthy lifestyle changes for PCOS is the first and foremost treatment for PCOS. But along with these lifestyle changes, you must consult a physician or expert to get advice on recommended medications and other treatments for PCOS.
Medications are important for managing PCOS. Metformin is a popular drug for treating type 2 diabetes. It lowers glucose levels and decreases insulin secretion.
Clomiphene citrate is a drug that treats infertility and polycystic ovarian syndrome (PCOS). It works by increasing estrogen levels and stimulating ovulation.
Birth control pills are also effective at treating PCOS. They work by decreasing estrogen levels and preventing ovulation
Surgery is not always recommended for people who have PCOS. However, if you do decide to go down this path, then you need to find a surgeon who specializes in reproductive medicine. Your surgeon will perform laparoscopic surgery to remove excess ovarian tissue.
Laparoscopy is a minimally invasive surgery that uses small incisions instead of larger ones. You will likely experience less pain after surgery and recover faster.
Hormone therapy is sometimes necessary for people who have polycystic ovary syndrome.
There are two types of hormone therapy: oral contraceptives and injectable progestogens.
Oral contraceptives work by preventing ovulation and decreasing testosterone production.
Progestogens work by increasing estrogen levels. Both types of hormone therapy can help reduce symptoms associated with PCOS.
Weight management is important for managing PCOS. Excess body fat increases insulin levels and causes hormonal imbalances. Managing weight is necessary for fertility because it can help control ovulation and menstrual cycles. Women with excess body fat tend to have irregular menstrual cycles and higher rates of infertility.
Weight loss is also important for managing PCOS symptoms. When women lose weight, their symptoms decrease and their fertility rate improves.
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