A healthy diet is essential for women with PCOS. Eating a diet rich in fruits, vegetables, whole grains, and lean protein can help improve insulin sensitivity, reduce inflammation, and regulate hormones. It is also recommended to avoid processed foods, sugary drinks, and high-fat foods. Low glycemic index (GI) foods are beneficial in reducing insulin resistance, which is common in women with PCOS. A study found that a low GI diet improved insulin sensitivity, menstrual regularity, and lipid profile in women with PCOS.
Stress can worsen PCOS symptoms and increase the incidence of PCOS in women. High levels of stress can lead to increased cortisol levels, which can disrupt hormone levels and menstrual cycles. Therefore, stress management techniques such as meditation, yoga, and deep breathing can help reduce stress and improve PCOS symptoms. A study found that yoga improved menstrual regularity, hormonal profiles, and quality of life in women with PCOS.
Good sleep is essential for overall health and well-being. Women with PCOS often have poor sleep quality and sleep apnea, which can worsen PCOS symptoms. Therefore, it is essential to practice good sleep hygiene by maintaining a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment. A study found that improving sleep quality in women with PCOS reduced insulin resistance, inflammation, and androgen levels.
Vitamin D deficiency is common in women with PCOS and can worsen its symptoms. Vitamin D is essential for bone health, immune function, and hormonal regulation. Therefore, it is recommended to get adequate sunlight exposure or take vitamin D supplements to maintain optimal levels. A study found that vitamin D supplementation improved menstrual regularity, hormonal profiles, and glucose metabolism in women with PCOS.
Smoking can worsen PCOS symptoms and increase the risk of developing PCOS. Smoking increases oxidative stress, which can damage cells and disrupt hormone levels. Therefore, quitting smoking can help improve PCOS symptoms and reduce its incidence. A study found that smoking cessation improved menstrual regularity and hormone levels in women with PCOS.