3 Effective Tips To Manage PCOS Through Lifestyle Changes

Maintain a healthy & well-balanced diet:

Making lifestyle changes by adopting a balanced and healthy diet is one of the most effective ways to help control PCOS. Following are some dietary changes and additions to start with:

Low-Glycaemic Index (GI) Foods: Choose low-glycemic foods like whole grains, leafy greens, vegetables, and legumes to help control blood sugar and hormonal balance.

Limit Processed Foods: Reduce intake of processed, sugary foods to manage PCOS symptoms and opt for satiating snacks like almonds to curb hunger.

Healthy Fats: Include foods rich in healthy fats in your diet, such as avocados, nuts like almonds, and fatty fish.

Engage in Regular Exercise:

Regular physical activity is extremely important for managing PCOS, as it helps in controlling weight, improving insulin sensitivity, and reducing stress.

Cardiovascular Exercise: Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly, like brisk walking, jogging, swimming, or cycling.

Strength Training: Include strength training exercises in your workout at least twice a week. This will help build lean muscle mass and boost your metabolism.

Prioritize Sleep and Manage Stress:

Ensuring adequate sleep and managing stress are key elements in PCOS management. Here's how to incorporate these changes into your daily life:

Prioritise Sleep: Aim for a consistent quality sleep schedule of 7-9 every night.

Stress management: Adopt stress management techniques such as mindfulness, relaxation exercises, or talking to a therapist. High stress levels can aggravate PCOS symptoms.

Set Realistic Goals: Avoid overwhelming yourself with too many changes at once. Set achievable goals and focus on gradual improvements in your lifestyle.

Inputs By: Sheela Krishnaswamy, Nutrition and Wellness Consultant