Making it Easy on How to Manage PCOS with Diet and Exercise 2.0

Ever wondered how to manage PCOS with diet and exercise? The first thing that comes to our mind along with PCOS is “Ah, all you need is a change in lifestyle, weight loss, and so on”. Wherein, ignorance or carelessness can actually trigger serious health conditions alongside leading to complete life transformation.
PCOS needs medical attention, change in your diet, exercise, and being consistent with healthy choices in lifestyle.

Let’s see how to manage PCOS with diet and exercise with a few very simple and effective methods. However, first, let us understand what exactly is “PCOS” and what causes it.

What is PCOS? What Causes PCOS

PCOS- Polycystic Ovary Syndrome is a health condition caused in women during their reproductive age. From your teenage to your adulthood, anyone can get PCOS. It is a condition in which the ovaries produce an abnormal number of androgens, male sex hormones that are usually present in women in a very small amount. Several small cysts (sacs filled with fluid) are collectively formed in the ovaries.

Amazingly, not even a single cyst is found in some females with this syndrome, while some develop cysts even if they don’t have PCOS. But, Before we move further, let us understand What causes PCOS.

However, the root cause of PCOS is unknown since ages Genetics play a major role in causing it. Obesity and fatigue can also be major causes of PCOS. With advanced technologies and everything running through machines, we humans have become more of lazy causing our bodies to move less and eventually causing more problems internally.

Alongside this, high levels of male hormones called androgens and high levels of sugar intake can trigger the causes of PCOS.

Read more on what causes PCOS

Most Common Signs and Symptoms of PCOS

To learn about how to manage PCOS with diet and exercise, let us also have a look at some most common Signs and Symptoms of PCOS. In most cases, these signs can be normal but if you have any of these common signs and symptoms of PCOS then we advise you not to ignore them and seek a doctor’s advice or consultation.

1. Irregular periods missed, or light periods.
2. Abnormal hair growth, especially on one’s face.
3. A sudden increase in painful acne.
4. Obesity, laziness, and you may also feel like sleeping all day and all night can be one of the reasons for PCOS belly.
5. A few women may also notice lumps or sacs forming in some parts of their bodies, like armpits and neck.
6. Thinning of hair, baldness.
7. Infertility (One of the most common causes of PCOS).
8. PCOS belly is often caused by hormonal change and bloating.

Now that we have understood what is PCOS, what causes it, and what are its signs and symptoms, we are good enough to understand and learn how to manage PCOS or rather how to manage PCOS with diet and exercise in simple yet effective ways. So, let us begin with the most essential part of PCOS management.

How to Manage PCOS with Diet and Exercise

Well, that’s tricky though, however, to manage PCOS with diet and exercise we should first know what foods need to be avoided to kickstart your journey on how to manage PCOS with diet and exercise:

• Bid farewell to fried foods and all your favorite fast foods. These are not only causing PCOS but various gut problems.
• Avoid foods with excessive amounts of sugar or salt. Remember, our body does need some amount of both salt and sugar. Hence, avoid but do not boycott.
• Say NO! to all the sugary drinks, including energy drinks and sodas.
• Few redefined carbohydrates like white bread and white rice.
• Mass-produced cakes, pastries, sweet rolls.
• A high intake of red meat like- mutton, pork, goat, beef.
• Avoid eating steaks and hamburgers.
• Processed meats like hotdogs, and sausages.
• Processed snacks like cookies, pies, and candies.
• Highly sugared cereals like granola, and Choco chips.
• Instant meals like instant oatmeal, cup noodles, ready-to-eat meals.
• And sadly, say bye-bye to alcohol. Initially start avoiding, or lessen the quantity intake if you cannot quit and gradually stop.

NOTE: Have you heard of CHEAT MEALS? I am sure you must have.

And so, you can surely eat your favorite things in a minimal quantity as cheat meals. Start with once in a week and further decrease to once in a month. Once your body is habitual of healthy intake, you’ll stop eating junk and have a Happy Gut.

Happy binging! happy dieting.

Wondering, if you need to avoid so many of your favorite edibles then what to eat to manage PCOS?
Let’s now see how to manage PCOS with diet simultaneously.

How to Manage PCOS with Diet

 

To Manage PCOS with a diet that includes simple and interesting things to eat

• The first and the most important task to always remember is to “eat in smaller portions and more frequently”.
• Consume enough omega-3-rich foods, such as Tuna, Herring, etc.
• Eat fatty fish like Salmon and Sardines at least twice a week.
• Switch to extra virgin Olive oil instead of butter.
• Protein-rich diet – include legumes, beans, and lentils (instead of meat).
• Green leafy vegetables- spinach, kale, endive, lettuce, cauliflower, and a lot of broccoli.
• Consume more tomatoes, mushrooms, peppers, snow peas, celery, and fennel.
• Whole grains – like barley, brown rice, corn, millet, quinoa, bulgar.
• Switch to whole fruits high in fiber- like avocado, berries, kiwi, pear, prunes, apricot, plum, mango, fig, and red grapes.
• Handful of nuts- walnuts, almonds, pistachios, foxnuts.
• Garnish your salads, smoothies, and yogurt with grounded flax seeds (not whole seeds), chia seeds, and sunflower seeds.
• Add spices to your meals – like turmeric and cinnamon.
• Low-fat dairy products – yogurt, cottage cheese (avoid intake of milk).
• You can also enjoy a piece of Dark chocolate (once only, preferably before going to sleep).
• Include healthy drinks in your diet like green tea, green coffee, and smoothies.
• Prioritize foods like soy milk, soy nuts, and tofu rich in soy proteins.

Remember always to keep yourself hydrated and make your meals enjoyable. For more tips and how to make your meals yummier, do write us in the comment section below and we’ll write you back with all the recipes.

Interestingly, our diet has a 60-70% effect on our lifestyle, weight management, and other health issues. So, eat clean and green and keep yourself healthy. Now that we know majorly about PCOS including what it is, its signs and symptoms, what can be eaten and what to avoid, let us now learn some easy exercises to get your PCOS in control.

How to Manage PCOS with Exercise

Let’s get started with how to manage PCOS with exercise

• Walking to Manage PCOS with exercise:

It is one of the best exercises for women suffering from PCOS. It is the simplest and most healthy method to keep your body moving and improve your overall well-being and has no side effects. Walking helps you lose weight, decrease stress level, and reduces inflammation. It also helps keep your blood sugar and blood pressure in control especially if you walk after consuming your meals.

Set a regular routine and a specific timing, starting with 30 minutes and gradually increasing the timing along with the speed.

Oh wait, let me also remind you to keep a check on your steps throughout the day (minimum 4000-6000 steps for beginners). So it should not be limited to a 30-minute’ walk either in the morning or evening, rather keeping a count on it throughout your day.

Personally, it is my favorite technique that helped me a lot to get my PCOS in control along with losing weight, and toning my body also it is free of cost with ‘N’ number of health benefits.

• Yoga to Manage PCOS with Exercise

We all know the magical benefits of doing yoga. It seems quite simple, however, the trick lies in doing it the right way. All that matters is maintaining yoga postures, holding breaths, balancing, and doing the appropriate stretching.

The few simplest yoga techniques are some breathing exercises like:

“Anulom Vilom”– breathing slowly through alternate nostrils while holding your breath in between for 2-3 seconds.

“Kapalabhati” – breathing in a way to flush out toxins and cleanse the sinuses. Little faster exhaling, just the way you push out something from your nose.

“Bhramari Pranayam” – breathing exercise which is also known as bee breath. While exhaling, a humming sound is produced just like a black bee. Close your eyes, close your eyes with your thumbs, index fingers on the forehead, middle and ring finger to rest on your closed eyes. While keeping your mouth closed. Breathe out, make the humming sound, and feel the vibration in your whole body.

Trust me! A brisk walk of 30 minutes followed by just these 3 pranayams will work wonders on your health.

• Cardio to Treat PCOS

Swimming, cycling, running, uphill trekking, and rowing are many other ways you can opt for. Build some strength, and indulge yourself in moderate-intensity workouts to enhance your cholesterol levels, brain functionality, and blood sugar control. Not only this, but it also helps improve your sleep quality and mood.

• Strength training

To support your metabolic function, strengthen bones, and build muscles, strength training is the best option one can go for. Mostly, resistance bands, weights, own body weights are used in order to build muscles and strength.

Note: There might be some disadvantages of strength training that depend upon the level of intensity you choose for your workouts. Hence, unlike cardio, you need a trainer to guide you on how to do strength training.

• HIIT (High-Intensity Interval Training) Workout

With modernizing ourselves we always like to follow the trend and HIIT is the best example in terms of modernizing exercise techniques. HIIT is high-intensity Interval training. As the name suggests the exercises are all about short bursts of cardio/cardiac activities performed at an extremely high intensity followed by a rest period of at least one minute. These types of exercises burn your fat faster and reduce insulin resistance.

Surprisingly, the body continues to burn fat even after you are done performing the exercises. However, here again, you need proper guidance to perform HIIT and gain better results. A certified trainer might help you gain that by providing you with accurate knowledge and results.

All of the above exercises not only help you manage PCOS but also help you lose weight, lower cholesterol levels, manage stress hormones, increase endorphins, regulate hormones, and are the most beneficial for better sleep.

This was all about how to manage PCOS with Diet and Exercise.

Conclusion on How to Manage PCOS with Diet and Exercise

Here’s a key fact, around 8-13% of women suffer from PCOS in the entire world, and is the main cause of anovulation and infertility if not taken proper measures to reduce its effects. Choose your lifestyle, your diet, and exercise more wisely. This is how to manage PCOS with diet and exercise.

I have described the easiest and pocket-friendly methods on how to manage PCOS with diet and exercise however, it depends upon your consistency for the results. Also, remember to consult your doctors (gynecologists, dieticians, etc.) or personal trainers from time to time in case of any severe problems because there is no known cause or precautions for PCOS. But there are too many ways you can opt to minimize its effects.

Keep yourself healthy and hydrated and eat clean and green.

Frequently Asked Questions (FAQS) About PCOS

What age do women get PCOS?

Women in their reproductive age may be affected by PCOS. Usually, women in their early 20s get to know about their ovarian cysts however, sometimes the signs and symptoms show much later in their 30s. so there’s no specific age when one can suffer from PCOS.

Is it possible to get pregnant if I have PCOS?

Women can definitely conceive even if they are suffering from PCOS. There are no specific studies to prove that women with PCOS cannot have a baby. Sometimes losing only 5% of body fat can also decrease the effects of PCOS. All you need to do is choose a healthy diet, exercise regularly, and consult your gynecologist before you make any lifestyle changes.

Can I drink milk if I have PCOS?

Yes of course! Milk and milk products are prohibited if you have PCOS however, you can still enjoy the nutritional values of dairy products but in a LIMIT. Excessive consumption of milk and milk products can increase the blood glucose level so it is recommended to avoid dairy products.

How to prevent PCOS?

Now that you already know how to manage PCOS with diet and exercise let’s talk about prevention, there is no specific or proven way to prevent one from getting PCOS. In fact, there is no scientific study to know its causes too. However, you can surely choose a lifestyle to reduce its symptoms. By eating healthy, exercising regularly, and maintaining your body weight according to your BMI (body mass index) you can surely minimize not only the symptoms of PCOS but several other severe diseases.

To know more on how to manage PCOS with diet and exercise write us in the comment section.