Polycystic ovary syndrome (PCOS) is a common endocrine system disorder among women of reproductive age, predominantly seen in the age group of 15 to 30 years. 1 in 5 women are affected by PCOS in India. A lifestyle modification is the most important and sustainable yet result oriented solution for PCOS. This starts with a healthy diet, regular physical activity, and maintaining a healthy body weight. Making changes to stay healthy, in busy and changing life circumstances is an ongoing process and your dedication to the same defines your result in reversing this. Read below to get some effective tips to manage this hormonal condition better:
- Watch what you eat: Women with PCOS have high insulin levels and also have higher risk of obesity and vice versa. Weight control and improving insulin resistance is the key to managing In order to lose weight, never go on crash diets which actually lead to muscle loss instead of fat loss. The more muscle tissue you lose, the more insulin resistant you get. Insulin resistance also means that all the other hormones are not functioning at their best either. As a result you, end up gaining weight and specifically fat along with other health conditions. So, if you want to lose weight, “LOSE FAT, GAIN MUSCLE”, seek advice at BucketList Dreams to understand the science behind this and implement the same.We will provide you with a customised balanced food plan, to manage PCOS and also maintain healthy body weight.
- Move more: Have you ever noticed how much you sit in a day? While travelling and/or when you are doing an 8-hour- desk job, and/or when relaxing on the couch in front of the TV all evening. Not only this, even advancement in technology has let people spend all day scrunched in a chair. You really need to watch out this. Make sure to stand up and walk around for two minutes after every thirty minutes of sitting. Take stairs instead of elevators, walk while you talk on phone, play with your kids etc. Small lifestyle changes will keep you active and increase fat metabolism and improve glucose sensitivity and hence manage PCOS. Include exercises in your daily routine. The best form of exercise that one can do is ‘strength training’ because it can rebuild lost muscle tissue and improve your insulin resistance.
- Your daily bedtime affair: Get less addicted to your gadgets; most importantly at least an hour before you hit the bed. Hormones that help in insulin sensitivity are secreted at night. So if you are watching the screen, your brain sends signal to your body that it is daytime. In turn, your body starts secreting adrenaline a daytime hormone hence affecting the insulin secretion. So go gadget-free at night to manage
- Include in lots of green leafy vegetables, fruits, vegetables, healthy fat like fish, and avocado, dairy products like yoghurt and also include flax seeds, sesame seeds, and carrots in your diet. The nutrients present in these will help in better sugar and fat metabolism and render better hormone balance, improve fertility and skin problems all of which are essential for PCOS management.
Lifestyle modifications for tackling PCOS are successful in the long run. Focus to improve overall health by maintaining a healthy diet and by regular exercise. Find ways of managing situations that suit both your lifestyle and your health.
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