Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting around 6-13% of women of reproductive age. PCOS can cause a wide range of symptoms like irregular periods, weight gain, acne, excess hair growth, pelvic issues, urinary incontinence, and infertility. While there are some prescription treatments that can be effective in combating these symptoms, in this article we will discuss some of the natural and lifestyle approaches that can help you manage your symptoms.
Nutrition for PCOS
What you eat can play an important role in managing PCOS. Because insulin resistance plays such a big role in PCOS, keeping those blood sugars stable can be a great help. Here are some ways to change your eating to help with PCOS:
- Eliminate refined carbohydrates: Foods that have a high glycemic index like white bread and pasta, sugar, and sugary drinks (soda, juice, and energy drinks) can spike your blood sugar and make your symptoms worse. Instead, reach for fiber-rich carbs that are not processed or refined, such as brown rice, whole grains, quinoa, or cauliflower rice. And stick to plain water when it comes to hydration.
- Anti-inflammatory foods: Eating unprocessed, whole foods like vegetables and lean proteins has been shown to reduce inflammation in the body. Since PCOS is known to be associated with chronic inflammation in the body, it makes sense that focusing on foods that reduce inflammation would help with symptoms. Foods high in omega-3s like fish, fiber like vegetables, and antioxidants like berries, can help in reducing inflammation as well.
Exercise and movement
Regular exercise can be beneficial for people with PCOS. Under the guidance of your doctor or physical therapist, create an exercise program that will work for you. A combination of strength training, low-impact cardio, and something like yoga or pilates is a great way to start.
Stress and sleep
Keeping stress at bay, and sleeping at least 7 hours a night can make a big difference in women with PCOS. Poor sleep and chronic stress can worsen insulin resistance and raise cortisol levels, both of which make you feel bad and crave unhealthy foods.
Pelvic floor physical therapy
One thing that many women with PCOS don’t know is that pelvic PT can help with several symptoms. While there is no cure for PCOS, a pelvic floor PT can help you with pain, urinary function, exercise planning, and more. Pelvic PT can help women with PCOS regain their mobility, reduce pain, and improve overall quality of life.
Final thoughts
While there is no cure for PCOS, there are some things that you can do to improve your overall health and reduce the symptoms of it. These include changes in your diet, adding exercise to your routine, sleeping well, and managing stress. And don’t forget to reach out to a pelvic physical therapist if you have any symptoms like pelvic pain or urinary incontinence.