Health and Wellness Tips for Women Living with PCOS

If you’re grappling with the challenges of polycystic ovary syndrome (PCOS), you’re not alone. According to the World Health Organisation, PCOS affects an estimated 8% to 13% of reproductive-aged women globally. However, in spite of PCOS being the most common cause of anovulation and infertility, there is still a lack of understanding as to what causes PCOS due to the various manifestations of the disorder and the lack of uniformly accepted diagnostic criteria.

What we do know is that many women diagnosed with PCOS suffer from irregular periods, stubborn hormonal acne, increased facial hair, thinning hair, weight gain, as well as a higher likelihood of developing diabetes and high blood pressure.

In this article, we’ll provide valuable insights and practical tips specifically tailored for women living with PCOS. From dietary considerations to self-care practises, we’ll give you guidance that can positively impact your well-being. Read on to discover strategies that seek to enhance your health and overall quality of life while managing the complexities associated with PCOS.

Health and wellness tips for women living with PCOS

Self-care

Self-care is a vital aspect of managing PCOS as it empowers women to prioritise their physical and mental well-being. Interestingly, some studies have shown that women with PCOS practising mindfulness meditation for eight weeks had reduced stress, depression, and anxiety symptoms, and higher life satisfaction. For this, you can join a mindfulness-based stress reduction programme to learn skills and basic mindfulness practises. Alternatively, you can take time out of your day to meditate, journal, or do simple breathing exercises to reset your body and mind.

Skincare is another form of self-care that can help you relax while managing PCOS-related skin issues such as hormonal breakouts and dark patches (Acanthosis nigricans). It’s best to keep your routine simple with a gentle cleanser, hyaluronic acid serum to regulate oil production, retinoids to exfoliate and combat dark patches, and a lightweight moisturiser.

Healthy Weight Loss

Though it’s unclear whether PCOS causes obesity or vice versa, current research supports that both conditions can exacerbate one another. A number of studies indicate that, for individuals with obesity and PCOS, weight loss can alleviate symptoms of PCOS, improve insulin levels, reduce androgen levels, and even restore ovulation.

At the same time, PCOS can make weight loss tougher due to insulin resistance and inflammation. But don’t lose hope! PCOS medication for weight loss such as Metformin, semaglutide, and liraglutide can help you. When used under a doctor’s supervision, in conjunction with exercise and diet, they help combat insulin resistance and make it easier for those with PCOS to treat their obesity.

On top of incorporating prescription weight loss medication, lifestyle changes are also necessary. In fact, you may find that physical activity does not just aid weight loss but regulates stress and enhances your mood as well! Yoga, in particular, is highly recommended for PCOS sufferers as it blends meditation and physical activity.

PCOS-Friendly Nutrition

Maintaining a balanced diet consisting of whole foods such as fruits and vegetables, lean proteins, pulses, whole grains, and healthy fats is critical for individuals with PCOS due to its direct impact on managing symptoms and promoting overall health. Although there isn’t a single diet that benefits everyone with PCOS, a reduced-calorie diet centred on nutrient-dense foods with a low glycemic index (GI) is generally recommended by nutritionists and dieticians.

On the other hand, there are some foods that can spike blood sugar or cause inflammation that you should try to avoid, including starchy vegetables, white rice, red meat, full-fat dairy, processed meat, sugar drinks, and ultra-processed foods.

Finally, remember that your well-being is a journey, not a destination. Each small step you take matters, and using any of these tips can be a powerful tool in navigating the challenges of PCOS. Embrace the progress you make, celebrate your victories – big and small – and be patient with yourself along the way.

Whether it’s making mindful choices in your diet, finding moments for self-reflection, or seeking support, know that you have the resilience to face these challenges head-on.