Lifestyle Management: The Missing Link in PCOS Management

PCOS is chronic – women struggle with it from puberty till after menopause.

You’ll probably be surprised to hear this – but according to a study by the PCOS society, 1 in 10 women in India is (silently) dealing with PCOS or Polycystic Ovarian Syndrome.

It is, in fact, the most prevalent endocrine disorders in women and one that presents itself through an array of symptoms. Stubborn weight, irregular menstrual cycles, unwanted facial hair (hirsutism), hair loss, depression and acne are just the tip of the iceberg.

In the long run, PCOS also increases the risk of infertility, diabetes, heart disease, stroke, endometrial cancer(cancer of the uterus), obesity and sleep apnea.

Is there a cure for PCOS?

Unfortunately, no but there are ways to improve these symptoms and delay the onset of PCOS-related complications.

While there are medications available for treating the various symptoms, they should be used only after consulting a qualified physician.

Maintaining a healthy weight is imperative for improving PCOS symptoms and to keep the body functioning normally.

Tweak your lifestyle to address the root cause of the problem. 

Here’s where lifestyle comes into play. Leading a healthy lifestyle is deemed to be the first line of defence against PCOS. Eating balanced diets, exercising regularly, getting a good night’s sleep, staying calm and stress-free are just some ways to bring about positive changes.

Key lifestyle changes in PCOS management

There are six key players that can significantly improve the outcome of this disease.

1. A Low-Glycemic Index (GI) DietSince women with PCOS are often insulin resistant, a low-glycemic index diet can help to keep insulin levels stable.Results from one study found that menstrual regularity improved in 95% of women on a low-GI weight loss diet compared to 63% of women on a standard weight loss diet.
2. Never Skip Breakfast: The Most Important Meal of the DayEating at regular intervals helps to redress the hormonal imbalance associated with PCOS.Study results showed that for normal-weight women with PCOS, eating almost half of their daily calories at breakfast reduced insulin levels by 8% and testosterone levels by 50% over 90 days.Besides, these women ovulated 30% more often than women who ate a smaller breakfast and more massive dinner, suggesting improved fertility. While the study is promising, more research is needed to augment these findings.
3. Fats are not your Enemy: An adequate supply of healthy fats, including omega-3 fatty acids, is essential. They can help reduce blood insulin and testosterone levels and resolve hormonal imbalances in women with PCOS.One study involving 61 women with PCOS found that supplementing with omega-3 fatty acids over eight weeks improved insulin resistance by around 22%.
4. Carbohydrates: The Slow Killer A moderate reduction in the intake of carbohydrates reduces insulin and testosterone levels and improves insulin sensitivity. It may also result in better weight loss results.One study showed that a moderate reduction in the carbohydrate intake reduced blood insulin concentrations among women with PCOS.
5. Include lean Protein: The Possible Game-Changer In women with PCOS, consuming a higher-protein diet is linked with a decreased appetite, lower insulin and lower testosterone levels, as opposed to a higher-carb diet.One study found that free androgen levels were much lower in women with PCOS when following a high-protein diet (30% protein), compared to a low-protein diet (15% protein)
6. Get Up and Get Moving! Regular exercise may improve insulin resistance and ovulation, help burn body fat and reduce inflammatory markers in women with PCOS. Research proved vital benefits of regular exercise which included improved ovulation, reduced insulin resistance (up to 30%) and more significant weight loss (up to 10%) in women with PCOS.One study found that among women with PCOS, exercising over three months also reduced inflammatory markers

Lifestyle modification is the backbone of PCOS treatment. They not only help in improving symptoms but also help enhance the results of medicines.

So it is time to take charge and not allow PCOS to rule our lives!

Fittertake PCOS is one of the conditions that makes it difficult to lose weight and achieve your health goals. Simple strategies that work for most people are not enough when it comes to those diagnosed with PCOS. To help women with PCOS lose weight, for the first time in India. We have the Reset23 program. A unique, safe, scientific, and sustainable program designed by doctors. With a comprehensive approach that includes diet, fitness, sleep & stress management. We can help you achieve your health goals and learn how to maintain it. Start your journey today! By enrolling into our Reset23 program or call us on 022 4897 1077 (ext 1)