PCOS/PCOD: Practical Tips For Long-Term Management

Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder that significantly impacts the health and quality of life of women of reproductive age. Affecting approximately 5% to 10% of women in India, PCOS is characterized by a variety of symptoms due to hormonal imbalances, such as irregular menstrual cycles, excessive hair growth (hirsutism), acne, and weight gain. These symptoms are often exacerbated by insulin resistance, a common physiological occurrence with PCOS.

The management of this syndrome involves a multi-faceted approach, incorporating comprehensive lifestyle changes aimed at dietary modifications, increased physical activity, effective stress management, and other supportive measures to mitigate symptoms and improve overall health.

Dietary Tips for Managing PCOS

Nutrition plays a critical role in PCOS management. A well-balanced diet can help reduce insulin resistance, a common factor in PCOS, and promote weight management. Here are some practical dietary changes -

1.    Focus on Low Glycemic Index (GI) Foods - Low-GI foods help regulate blood sugar levels and improve insulin sensitivity. Incorporating foods like brown rice, whole wheat chapati, millets (bajra, jowar), and legumes (dal, chickpeas) can be beneficial. Avoid refined carbohydrates such as white rice, maida, and sugary foods.
2.    Increase Fiber Intake - High-fiber foods are essential in controlling blood sugar spikes. Adding plenty of vegetables, fruits (such as apples, guava, and oranges), and whole grains to daily meals can improve digestion and help with weight management. Incorporate fiber-rich snacks like roasted chana or salads.
3.    Include Healthy Fats - Healthy fats, especially omega-3 fatty acids, have anti-inflammatory properties that may help in managing PCOS symptoms. Consuming nuts like almonds and walnuts, seeds like flaxseeds and chia seeds, and using oils such as mustard oil and ghee in moderation can be helpful. Avoid trans-fats found in fried and processed foods.
4.    Mindful Portion Control - While focusing on the quality of food is important, portion control is equally crucial for women with PCOS. Eating smaller, frequent meals rather than large portions at once can help maintain steady blood sugar levels.

Exercise Recommendations

Physical activity is one of the most effective ways to manage insulin resistance and promote hormonal balance in PCOS. Regular exercise can also aid in weight loss, improve mood, and reduce inflammation.
1.    Incorporate Aerobic Exercises - Aerobic activities such as brisk walking, jogging, cycling, or swimming for at least 30 minutes a day, 5 days a week, are recommended. People with busy schedules, even walking around the neighbourhood or participating in group exercises like Zumba can be beneficial for them.
2.    Stay Consistent but Realistic - It is important to set realistic goals for physical activity and to stay consistent. Even simple activities like household chores, taking stairs instead of the elevator, and engaging in active hobbies can contribute to overall physical fitness.

Mental Health Strategies

PCOS can take a toll on mental health, leading to issues such as anxiety, depression, and body image concerns. A comprehensive management plan should address mental well-being alongside physical health.
1.    Prioritize Stress Management - Stress can exacerbate PCOS symptoms by disrupting hormone levels. Trying relaxation techniques such as deep breathing, meditation, or yoga can help lower stress levels. Taking short breaks during the day and indulging in activities like reading or gardening can also aid stress relief sometimes.
2.    Support Systems Matter - Having a support system in place, whether through family, friends, or support groups, is essential. Sharing experiences with others who understand the challenges of managing PCOS can reduce feelings of isolation and provide emotional comfort.
3.    Professional Counseling - In cases of severe anxiety or depression, seeking professional help from a counsellor or therapist is crucial. Cognitive behavioural therapy (CBT) has been shown to help women with PCOS cope with mental health challenges and improve their overall quality of life.
4.    Sleep and Lifestyle Modifications - Sleep disturbances are common in women with PCOS, and improving sleep hygiene can positively affect both physical and mental health.

Establish a Regular Sleep Schedule
Aim for 7-9 hours of quality sleep each night. Establishing a consistent bedtime routine and avoiding screens before sleep can improve sleep quality. Limiting caffeine intake and ensuring a comfortable sleep environment are practical steps.

Avoid Smoking and Limit Alcohol
Smoking and excessive alcohol consumption can worsen insulin resistance and hormone imbalances, negatively affecting PCOS symptoms. Quitting smoking and limiting alcohol intake is advised for better long-term health outcomes.

Managing PCOS is a lifelong journey, but with the right lifestyle choices, it is possible to significantly improve symptoms and quality of life. Adopting a balanced diet, regular physical activity, stress management techniques, and prioritizing mental health are all crucial elements of an effective PCOS management plan.

Authored by Dr Sneha Deshpande, Sr. Consultant - Obstetrics & Gynaecology, Sahyadri Hospitals MomStory, Nagar Road, Pune. Views expressed by the author are their own.