PCOS stands for polycystic ovarian syndrome and is a hormonal condition affecting women. In certain cases, women may go without menstruation for an abnormally long time or have periods that might be longer or shorter in duration and so living with PCOS has become normal these days.
In particular, it is highly prevalent among women in puberty, and women can lead a normal life with PCOS. The body’s response to treatment can be improved by regular exercise, a food plan that reduces insulin consumption, the performance of everyday activities, and the management of stress.
Some of PCOS’s signs and symptoms are:
- Irregular menstrual cycle
- Too much hair on your face or chin (hirsutism)
- Loss of hair or thinning hair
- Darkening of your skin, under your breasts, and in the creases around your neck
- Skin tags, small flaps of skin that are usually found on the neck or armpits.
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Lifestyle changes to Treat PCOS
Although PCOS cannot be cured, its symptoms can be alleviated through dietary and exercise changes.
Regular Exercise
The symptoms of PCOS can improve with regular exercise. It aids in shedding extra pounds and might even lower testosterone levels. Reducing your body mass index for a limited time can increase your fertility, ovulation, and insulin resistance.
Researchers found that in women with PCOS, strenuous exercise had the greatest effect on BMI, fitness, and insulin resistance. It is recommended to exercise at a vigorous intensity for at least 120 minutes every week.
Intense workouts:
Resistance training has been the subject of less rigorous scientific investigations. Resistance training may help persons with PCOS since it has been shown to enhance insulin sensitivity in people with diabetes.
Meditation with physical activity:
Women who deal with PCOS after pregnancy are advised to do meditation with physical activity. Your mental health is another area that might benefit from exercise. The chance of developing a mental illness is higher in people with PCOS. Activities that challenge both the mind and body might be beneficial.
Scientists have not yet identified the optimal form of physical activity for PCOS patients. As an alternative, they claim that numerous forms of exercise can help PCOS patients.
What matters most is that you stick with your exercise routine. Activities like brisk walking, cycling, and swimming all count as aerobic exercise. Exercises like sit-ups, push-ups, squats, and weightlifting all fall under the category of resistance training, which aims to increase the participant’s stamina and muscle strength.
Natural remedies for PCOS:
Half of PCOS women take some sort of natural remedy. According to a review of scientific studies on herbs and PCOS, evidence suggests that herbal treatment may help control ovulation and increase fertility in women with PCOS.
Herbal medicine and lifestyle changes were more effective than lifestyle changes alone in reducing PCOS symptoms. These modifications included eating less food and exercising for at least 150 minutes every week. Cinnamon, Maca root, Ashoka and Shatavari were all used as herbal remedies. These natural ingredients are found to be in a powdered form in Solvve, which is a PCOS supplement made especially for women with PCOS to ensure that they get benefited from all the herbal products.
How to Maintain Your PCOS with a Healthy Diet
Insulin resistance is common in PCOS patients. To put it simply, this is a condition in which insulin is poorly absorbed by the body. Insulin is a hormone produced by the pancreas that facilitates glucose use in the body. Blood sugar levels can also be maintained with the aid of insulin.
Having elevated insulin levels is associated with elevated androgen levels, which in turn increases the risk of difficulties for women with PCOS. You can control your PCOS with the help of a healthy diet.
Nutritional fiber
Insulin resistance can be reduced by eating a higher-fiber diet. It has been suggested that women should consume between 21 and 25 grams of fiber daily, which could be added to their PCOS meals. Some examples of high-fiber foods are:
- Whole grains
- Leafy greens
- Apples
- Broccoli
- Peas, etc..
Anti-inflammatory foods:
Women with PCOS have been shown to have a form of inflammation that causes their ovaries to manufacture androgens. The consumption of anti-inflammatory foods may prove beneficial. Some of the foods are:
- Tomatoes
- Turmeric
- Salman Fish
- Berries
- Nuts like walnuts.
Whole grains
Carbohydrates have their place in a healthy diet. Whole grains are the healthiest option when snacking on carbohydrates and could be taken as PCOS snacks. Blood sugar levels are less likely to spike and fall after consuming whole grains because of their high fiber content.
By including simple healthy diet changes and a few exercises like yoga or meditation, leading a normal life with PCOS is no longer a myth!
