Author - Dr Preety Aggarwal,

MBBS, DGO, DNG

Medical Director (Gurgaon)- Obstetrics and Gynaecology

Navigating Polycystic Ovary Syndrome (PCOS): 5 Lifestyle Strategies   

Introduction          

Polycystic ovary syndrome (PCOS) is a hormonal disorder affecting approximately 10% of women around the globe. Women with PCOS generally experience infrequent menstrual periods, infertility due to lack of ovulation, increased hair growth, weight gain, and acne. According to Dr Preety Aggarwal, MBBS, DGO, DNG, Medical Director (Gurgaon)- Obstetrics and Gynaecology, PCOS is one of the prominent reasons for infertility in women. If you are diagnosed with PCOS, the best gynecologist doctor in Gurgaon will create a treatment plan to manage PCOS with both medications and lifestyle changes. 

5 Lifestyle Strategies to Navigate Through PCOS 

PCOS is a lifestyle disorder that can be managed by tweaking your daily lifestyle. Here are the following lifestyle strategies that you can inculcate in your routine: 

1. Maintain a Healthy Weight 

Women with PCOS are prone to type 2 diabetes due to insulin resistance. Weight loss can lower insulin levels, androgen levels and restore ovulation. The best gynecologist in Gurgaon for normal delivery recommends cutting back on processed foods and formulating a sustainable weight loss plan. The doctors recommend a low-calorie diet combined with exercise. Even a 5-10% reduction in weight can result in improved symptoms. 

2. Increase Exercise 

Moderate exercise (up to 1 hour per day) helps in lowering blood sugar levels. With PCOS, you should target to increase your physical activity to prevent insulin resistance. To avoid boredom, you can include different workouts in your exercise routine including yoga, Pilates, or gym. 

3. Follow a Low Carb and High Fibre Diet 

 A high carbohydrate diet can make your insulin levels shoot up. Hence, women with PCOS should not have more than 24 grams of added sugar per day. Instead of a high carbohydrate diet, switch your food choices with complex carbohydrates including whole grains, vegetables, quinoa, and whole wheat pasta. 

4. Monitor Blood Sugar Levels 

One of the symptoms of PCOS includes problems responding to insulin which is called insulin resistance. Insulin resistance does not allow your body to respond to insulin and results in high blood sugar and low energy. Eventually, this causes weight gain and obesity. Moreover, a high blood sugar level also increases the risk of type 2 diabetes.  

Women with PCOS, hence, need to monitor their blood glucose levels especially if they have type 2 diabetes. If you do not yet have diabetes, visit the best gynecologist in Gurgaon for a blood glucose test.  The doctor can help you keep a check on the levels and monitor your risks of developing diabetes. 

5. High Protein Intake 

Protein is known to help manage weight. Adding clean protein to your diet keeps your weight under check and also provides your body with the required energy and strength. On average, you should aim to consume at least 0.8 grams of protein per kg of your body weight. For instance, if you weigh 60 kg, you should at least have 48 grams of protein daily. 

PCOS is a disorder that can be greatly managed by lifestyle changes. You need to adopt a clean and holistic lifestyle. This will improve both your physical and mental well-being. You can also try breathing techniques such as pranayama to manage stress as stress is also known to trigger PCOS. For expert guidance and an accurate treatment plan, consult Dr. Preety Aggarwal at the Motherhood Hospitals.