Discover Effective Strategies and Superfoods to Combat PCOS Symptoms Naturally with Pro Tips

February 24, 2024 Pooja Singh

PCOS Management Tips: What is PCOS? Polycystic ovary syndrome (PCOS) is a hormonal disorder affecting millions of women of reproductive age around the world. It is a lifestyle disease and occurs due to a combination of genetic and environmental factors. It impacts women in different ways. The most common symptoms are menstrual irregularity, excess hair growth, acne, and obesity. PCOS affects 5+ million women in USA and more than 1 million in India. One of the first steps to reduce PCOS symptoms will be to make small amends in lifestyle. Read the tips below and include them one by one gradually.

Lifestyle Tweaks for PCOS: Small Changes, Big Impact

Including small changes in daily routine, one at a time can make a big difference in managing PCOS symptoms

Active lifestyle – Start by setting a goal of 5000 steps daily. Based on personal experience 15 mins walk in the morning Sun and 10 mins walk after each meal will help you achieve 5000 steps easily. It will help you absorb nutrition efficiently.

Morning Sun and Evening Moonlight – Including even 10-minute walk as mentioned above will help with exposure. It helps circadian rhythm and menstrual cycle. It will help with the formation of natural Vitamin D.

Prioritize sleep – Sleep in a cold and dark room at the same time daily. Stop using your phone at least an hour before sleep. Insomnia is a symptom related to PCOS. Sleep resets our body and reduces stress hormones. Nothing is worth disturbing your routine.

Meditation – If you haven’t tried it then you are missing a potent natural medicine in form of meditation techniques. Pick any technique you like and start doing it 5 mins daily. I do it and it really helps to calm the mind and nerves.

Early Dinner – Early dinner helps with overall health. It helps to sync our body with Sun cycle.

Say No to caffeine – Caffeine does more harm than good for PCOS gals. Gradually reduce it if you are not able to leave it. You can yourself see benefits when you try the tip. You can drink spearmint tea or herbal tea.

Power-Packed Superfoods for Managing PCOS Symptoms

Leading a healthy lifestyle and eating balanced diet rich in superfood is essential to reduce PCOS symptoms.

Fenugreek: Fenugreek seeds help to manage blood sugar levels and enhance insulin sensitivity. Their beneficial impact on hormone homeostasis is also thought to exist. Soak 10 to 15 seeds at night and start your morning by drinking fenugreek water and later chewing the swollen seeds.

Tulsi (Holy Basil): With its adaptogenic qualities, Tulsi is highly valued in Ayurveda for assisting the body in adjusting to stress. Effective stress management is essential for PCOS gals, which Tulsi may promote. Put few Tulsi leaves in hot water and sip it like tea.

Cinnamon: Cinnamon is thought to help with insulin sensitivity and might also aid with menstrual cycle regulation. Insulin resistance is common symptom in PCOS-affected individuals.

Ghee (Clarified Butter): Ghee is regarded by Ayurveda as a healthy fat that assists hormonal balance. It provides essential fat for Vitamins absorption and is crucial for the synthesis of hormones.

Coconut Oil: Coconut oil is a good fat that helps with hormonal equilibrium. Medium-chain fatty acids included in it are readily digested which aid in the generation of hormones.

Leafy Green Vegetables: Leafy green vegetables like spinach, kale, and Swiss chard should be part of your daily diet. They are rich in minerals like iron and magnesium, which are critical for hormone balance and general health.

Whole Grains: In order to control PCOS symptoms, whole grains such as brown rice, quinoa, and oats offer complex carbs that can help balance blood sugar levels.

Millets: Include millets like ragi, jowar and bajra in your diet. It will provide you essential micronutrients.

Nuts and Seeds: Include them in snacks and salads. They are packed with critical minerals, fiber, and healthy fats. Nuts like almonds and seeds like flaxseed and sesame seeds help with hormonal balance.

Conclusion

In conclusion, including superfoods into your diet, such as fenugreek, turmeric, and cinnamon, will help balance your hormones and reduce the symptoms of PCOS. Soak them at night and drink its water first thing in morning. Include lifestyle change tips along with superfoods to reap maximum benefits. Inclusion of green leafy vegetables, whole grains, nuts, and seeds and healthy fats like ghee and coconut oil, all help in balancing hormones. Please do take doctors’ advice as well before making any drastic amends.

Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. Consult with a healthcare professional before making any changes to your diet or lifestyle, especially if you have a medical condition like PCOS.