Health is wealth is an old adage, however how to maintain health has a new outlook.
Changing lifestyles can help manage polycystic ovarian syndrome (PCOS) symptoms in a sustainable and consistent manner for all body types. While weight loss is only a goal when there is excessive weight – not following a healthy lifestyle may worsen the symptoms, may complicate it and the treatment may not give desirable results.
Read on to understand the importance of a healthy lifestyle and how to achieve the same if you have excessive weight gain associated with Polycystic Ovarian Syndrome.
Why lifestyle management is important in Polycystic Ovarian Syndrome?
Polycystic ovary syndrome (PCOS) is a common condition in women of reproductive age. It can, however, cause some serious health consequences, including conceiving problems in women who are looking to start their family. If the women get pregnant, it is often associated with complications, such as diabetes and hypertension issues during pregnancy.1
Polycystic ovary syndrome is commonly associated with excess weight gain, which, in turn, worsens the health burden of Polycystic Ovarian Syndrome. Having a healthy lifestyle has been the most effective approach in Polycystic Ovarian Syndrome and reducing the severity of its symptoms and complications. A modest weight loss, maintenance of weight loss and prevention of weight gain, are the first-line treatment for women with Polycystic Ovarian Syndrome. Even a 5% loss of body weight will reduce insulin resistance and hormonal imbalance, which in turn would improve spontaneous ovulation and improvement of other symptoms.
How your diet affects Polycystic Ovarian Syndrome?
Women with Polycystic Ovarian Syndrome are frequently found to have higher than normal insulin levels. Insulin is a hormone that’s produced in your pancreas. It helps the cells in your body turn sugar (glucose) into energy. If you don’t produce enough insulin, your blood sugar levels can rise. Your blood sugar levels also rise if you’re insulin resistant, meaning your body is not using the insulin produced by your pancreas effectively.3
If you’re insulin resistant, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone. By having a body mass index above the normal range may also cause insulin resistance. Insulin resistance can make it harder to lose weight, which is why women with Polycystic Ovarian Syndrome often struggle with weight loss.3
A high intake of carbohydrates, such as starchy and sugary foods, can increase the risk of insulin resistance, and therefore weight loss more difficult. Apart from your diet, Polycystic Ovarian Syndrome also responds positively to proactive lifestyle choices. This includes exercise and daily physical movement. Both can help to reduce insulin resistance, especially when coupled with a healthy choice of food.3
Foods to Eat
It is recommended to have 5-6 small meals daily at every 2-3 hour time gap in the day. It is also recommended to have low calorie meal especially in the evening.2 The following three types of diet may help women with Polycystic Ovarian Syndrome manage their symptoms 4:
- A low glycemic index (GI) diet: The body digests such foods more slowly, thus leading to the insulin levels to rise slowly. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, vegetables, and avoid processed, oily foods.
- An anti-inflammatory diet: Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, are important in reducing symptoms, such as, fatigue.
- The DASH diet: The Dietary Approaches to Stop Hypertension (DASH) diet potentially reduces the risk or impact of heart disease and may also help manage Polycystic Ovarian Syndrome symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables, whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.
Healthful Polycystic Ovarian Syndrome diets can include4:
- Natural, unprocessed foods
- High-fiber foods such as whole-grain and oats
- Fatty fish, including salmon, tuna, sardines, and mackerel
- Spinach, and other dark, leafy greens
- Dark red fruits, such as red grapes, blueberries, blackberries, and cherries
- Broccoli and cauliflower
- Dried beans, lentils, and other legumes
- Healthful fats, such as olive oil, as well as coconuts
- Nuts, including pine nuts, walnuts, almonds, and pistachios
- Dark chocolate in moderation
- Spices, such as turmeric and cinnamon
There are slight differences found in the range of healthful diet plans. For example 4:
- Diet emphasizing low cholesterol food items helps individuals to lose more weight. An example of this kind of diet, which encourages people to eat plant-based fats, such as olive and other vegetable oils.
- People who follow a low-carbohydrate or a low-GI diet see improved insulin metabolism and lower cholesterol levels. People with Polycystic Ovarian Syndrome who followed a low-GI diet also reported a better quality of life and more regular periods.
In general, losing weight helps women with Polycystic Ovarian Syndrome, regardless of which specific kind of diet they follow. It is basically important to rigorously follow the diet that your doctor advises.4
Foods to Avoid
Women, who are on diet to fight Polycystic Ovarian Syndrome, should avoid foods already widely seen as unhealthful. These include food items with high cholesterol content such as 4:
- Mass-produced breads, cakes and pastries.
- Fried foods, such as fast foods, especially those that are deep-fried or refried in same oil.
- Sugary beverages, such as sodas and energy drinks.
- Processed meats, such as precut meats, hot dogs, sausages, and luncheon meats.
- Solid fats, including margarine, shortening, and lard.
- Excess red meat, such as steaks, hamburgers, and pork.
Other Lifestyle Changes to Consider:
Exercise regularly
One of the well-known strategies to improve weight loss is exercising regularly. Both cardio and weight-training exercises may help women with Polycystic Ovarian Syndrome decrease their body fat and improve insulin sensitivity.5 Many experts agree that at least 150 minutes per week of exercise or only 20-25 minutes of daily exercise is ideal. Weight loss is only a goal when there is excess weight gain.
Get enough sleep
Sleep is a very important factor for maintaining good health. Lack of sleep increase the activity of hormones that drive hunger, which may cause you to eat more throughout the day. Thus it is important to get sleep of 7-8 hours a day. 5
Manage stress
Stress or depression may cause you to overeat, skip your exercise or physical activity and make you lose your motivation. It will increase your risk of developing belly fat and further worsen the symptoms of Polycystic Ovarian Syndrome. Therefore it is very important to manage your stress, anxiety and depression in Polycystic Ovarian Syndrome. Meditation, yoga, and spending time in nature can calm the mind and let you connect with your body and help lower stress. It is also necessary to take professional help from doctors and psychological counseling. 5, 7
If you’re coping with Polycystic Ovarian Syndrome or any of its symptoms, you may feel frustrated at times. Taking proactive steps regarding your health can improve your mood as well as reduce your symptoms. If your symptoms persist, speak with your doctor. They can work with you to identify the cause and recommend next steps.
FAQs
1. What are the best lifestyle changes to manage Polycystic Ovarian Syndrome symptoms naturally?
The best lifestyle changes to manage Polycystic Ovarian Syndrome symptoms naturally include maintaining a healthy weight (if overweight), following a low glycemic index (GI) or anti-inflammatory diet, exercising at least 150 minutes per week, managing stress levels, and getting 7-8 hours of sleep daily. Even a modest 5% weight loss can significantly improve insulin resistance, regulate hormones, and support regular ovulation in women with Polycystic Ovarian Syndrome.
2. How does insulin resistance affect weight loss in women with Polycystic Ovarian Syndrome?
Insulin resistance in women with Polycystic Ovarian Syndrome makes it harder for the body to use insulin effectively, leading to higher insulin levels. This can increase androgen production (like testosterone), worsen hormonal imbalance, and make weight loss more difficult. Following a low-carb or low-GI diet, reducing processed sugars, and incorporating regular exercise can help improve insulin sensitivity and support sustainable weight management in Polycystic Ovarian Syndrome.
3. What is the best diet plan for weight loss and hormone balance in Polycystic Ovarian Syndrome?
The best diet plan for weight loss and hormone balance in Polycystic Ovarian Syndrome typically includes a low glycemic index (GI) diet, anti-inflammatory foods, or the DASH diet. These focus on whole grains, lean proteins, fatty fish, leafy greens, nuts, legumes, and healthy fats like olive oil. Avoiding refined carbohydrates, sugary drinks, processed foods, and deep-fried items is equally important to reduce insulin resistance and support hormonal balance.
4. Can exercise and stress management improve irregular periods in Polycystic Ovarian Syndrome?
Yes, regular exercise and stress management can help improve irregular periods in Polycystic Ovarian Syndrome. Physical activity reduces insulin resistance and supports hormonal balance, while stress-reducing practices such as yoga, meditation, and counseling help lower cortisol levels that may disrupt menstrual cycles. Consistency in daily movement, adequate sleep, and emotional well-being plays a crucial role in regulating periods naturally.
References:
1. Brennan L, Teede H, Skouteris H, Linardon J, Hill B, Moran L. Lifestyle and behavioral management of polycystic ovary syndrome. J Womens Health (Larchmt). 2017 Aug;26(8):836-48.
2. Dennett CC, Simon J. The role of polycystic ovary syndrome in reproductive and metabolic health: overview and approaches for treatment. Diabetes Spectr. 2015;28(2):116-120.
3. Can My Diet Relieve Symptoms of Polycystic Ovary Syndrome (PCOS)? Available at: https://www.healthline.com/health/pcos-diet. Accessed on Sep 13, 2020.
4. What to eat if you have PCOS. Available at: https://www.medicalnewstoday.com/articles/323002. Accessed on Sep 13, 2020.
5. How to Lose Weight With PCOS: 13 Helpful Tips. Available at: https://www.healthline.com/nutrition/how-to-lose-weight-with-pcos. Accessed on Sep 13, 2020.
6. Physical activity guidelines 2008: How much exercise do you need? Available at: https://www.hsph.harvard.edu/nutritionsource/2013/11/20/physical-activity-guidelines-how-much-exercise-do-you-need/. Accessed on Sep 18, 2020.
7. Emotional health. Available at: https://www.jeanhailes.org.au/health-a-z/pcos/emotions#. Accessed on Sep 18, 2020.