Try These 4 Lifestyle Adjustments to Reduce Your PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects up to 12% of women of childbearing age and can trigger various symptoms, from irregular periods, acne, and hair growth (hirsutism) to weight gain and difficulty conceiving.

While there’s no outright cure for PCOS, lifestyle changes can help you manage its symptoms and reduce the long-term risks, such as diabetes and heart disease. 

Dr. Anju Nayar and our team at Nova Women’s Health in Reading, Massachusetts, understand that navigating PCOS can feel like a maze with no exit, leading you through countless doctor’s appointments, dietary experiments, and cupboards full of supplements. 

It doesn’t have to be so complicated. These four lifestyle adjustments can help you regain control of your health. 

1. Adopt a PCOS diet

Don’t think of this as going on a diet — consider it a menu redesign. What you eat can fight inflammation, promote healthy blood sugar levels, and regulate hormone production, or it can do the opposite.

PCOS often involves insulin resistance, where your body’s cells don’t respond to the hormone insulin, leading to high insulin and blood sugar levels. You can combat this with a low glycemic index diet, which centers around complex carbohydrates, lean proteins, and healthy fats. Think whole grains instead of white bread, spinach over iceberg lettuce, and grilled salmon in place of processed meats.

Supplements like inositol may reduce insulin levels and restore regular menstrual cycles, but natural food sources should top your list. When adjusting your diet:

• Fill half of your plate with nonstarchy vegetables at every meal
• Eat more nutrient-dense and fiber-rich foods
• Limit processed foods, especially those high in added sugars and unhealthy fats
• Keep portion sizes in check

Consider working with a nutritionist specializing in PCOS to tailor your plan. 

2. Exercise, yes — excess size, no

Physical activity is nonnegotiable for those with PCOS. Exercise, particularly the kind that gets your heart pumping, can improve insulin sensitivity, lower blood sugar, and help with weight management — all critical for PCOS patients.

Aim for a mix of cardio and strength training, which studies show can assist with PCOS-related infertility. If pregnancy is your goal, consult a fitness professional about the best exercises to support conception.

Be patient. Exercise isn’t just a physical challenge; it’s emotional and mental, too. It’s OK to start small and build up as your confidence and stamina grow.

3. Stress less

Chronic stress increases cortisol levels, which can throw off your hormonal harmony and exacerbate PCOS symptoms. Managing stress requires more than an occasional bubble bath; you must build resilience through daily practices that allow your body and mind to unwind.

Mindfulness meditation, deep-breathing exercises, and yoga reduce stress and improve hormone balance. These practices signal your body’s rest-and-digest response, counteracting the fight-or-flight reaction that can throw PCOS symptoms out of whack.

Incorporate these into your day to reduce stress:

• Block out 5-10 minutes daily for a breathing exercise or meditation
• Practice progressive muscle relaxation before bed to improve sleep quality
• Engage in activities that bring you joy and make relaxation a priority

If stress is a problem, talk with Dr. Nayar about referrals to trusted counselors.

4. Revamp your rest routine

During sleep, your body repairs, hormones rebalance, and energy stores replenish. For women with PCOS, sleep is particularly crucial, as it can impact insulin resistance and weight management.

Prioritize consistency and quality. Set a regular sleep and wake time, even on weekends, to regulate your body’s internal clock. Create a bedtime routine that signals your body to wind down, whether reading, meditating, or sipping a calming tea. 

PCOS treatment options

While lifestyle adjustments provide a solid foundation, professional treatments play a critical role in a well-rounded approach to managing PCOS symptoms. Dr. Nayar offers personalized advice and treatment options.

Medical treatment for PCOS may include hormonal contraceptives to regulate menstrual cycles, anti-androgens to reduce symptoms like excessive hair growth, metformin to improve insulin sensitivity, and ovulation induction for those seeking pregnancy. 

Book an appointment online or call Nova Women’s Health for more information about managing PCOS symptoms.