If you are someone who has PCOS and you get yourself diagnosed for it, the possibilities are, you are on hormone pills but let’s be real, hormonal pills are just an eyewash. They can temporarily mask your symptoms but do nothing to address the root cause. And worse, they always come with a list of side effects. If you are tired of short-term solutions and are ready to heal, glad to say that you’re at the right place, in this blog we’ll be talking about some of the best methods recommended by Dr Snehalatha, an obstetrician and a gynaecologist practicing in Revive Hospital. But before we get into it, it’s important to know that this a process which requires patience, daily dedication and trust. Now without further ado, let’s dive right into it!
1.Sustainable lifestyle changes
First things first, sustainable life style changes are your best medicine! There is no one-size-fits-all diet or workout regiment when it comes to PCOS. So, instead of finding yourself a 30-day diet plant chart out of google, understand your body’s current state by analysing the food pattern, your physical activity, your sleep quality and your stress levels. After analysing all this, make yourself a sustainable action plan, which fits you the best.
2. Movement is medicine: daily physical activity
I know that most of you are sick of hearing this but yes, physical activity is the key! Exercise is not just about burning calories; it is also about healing your hormones. Physical activity can reduce insulin resistance, improves ovulation frequency, decrease androgen and supports your mental health by managing cortisol levels.
Options you can choose:
- Walking: Target 10,000 steps a day and even house chores count!
- Strength training: Train your muscles, especially lower body muscle to boost your metabolism.
- Yoga: Aasanas like Malasana and Supta Baddha Konasana can support reproductive organs.
- HIIT (High Intensity Interval Training): This is a bit intense than the rest, but is an effective method for insulin resistance.
Choose your favourite form of physical activity and commit to it for at least one month to see changes in your body.
3. The art of Eating Smart
80% of your results depend on diet and only 20% on exercise, but that doesn’t mean exercise should be taken as a grain of salt, they both are the ultimate combo in managing PCOS. Actually, the term PCOS itself can serve as a mnemonic to tell you what your body needs!
PCOS:
- P – Protein in Every meal
Aim for at least 25-30g of protein per meal
Protein sources: Eggs, Paneer, Lentils, Greek yoghurt, Chicken, Fish, etc.. Protein stabilizes blood sugar and reduces cravings. It also supports lean muscle mass.
- C – Cut the Carbs
Reduce or eliminate food like white rice, white bread, pasta, sweets and processed foods as they are high in carbs and are high GI food.
Replace with whole, fibre rich food such as brown rice, vegetables, legumes, quinoa and berries. Pair carbs with protein and fats to slow down the absorption. Carb is not the enemy, but should be something consumed in moderation.
- O – Oils and Healthy fats:
Add ghee, coconut oil, olive oil, nuts, seeds and avocados into your diet, these fats should also be added in moderation. These fats support hormone production and improve insulin resistance
- S – Seed Cycling and Stress management:
Seed cycling is a natural, food-based method to balance your hormones, especially estrogen and progesterone. Seeds are packed with lignans, essential fatty acids like Omega-3,6, selenium, zinc and magnesium. These are some of the nutrients essential for hormonal balance.
You can separate your menstrual cycle into two main phases, which is follicular phase (day 1-14) and luteal phase (day 15-28) and consuming seeds according to the phase can help in hormone balance much effectively.
Follicular phase: Flax seeds + Pumpkin seeds + 4-5 dried blueberriesLuteal phase: Sunflower seeds + Sesame seeds + 4-5 dried blueberries
Stress management: Stress raises cortisol, which practically worsens PCOS. Practicing meditation, deep breathing and journaling are some of the powerful methods to manage stress.
- Mind your Mind:
Like I said before, stress is your worst enemy as it increases cortisol, blocks ovulation, triggers inflammation and causes emotional eating patterns.
Daily mindfulness practices:
- 5 minutes of deep breathing
- Gratitude journaling
- Nature walks
These are some of the things you can do to manage stress effectively.
Your ultimate action plan:
- Start seed cycling (today!)
- Move your body daily (even if it’s just dancing around in your room)
- Follow PCOS: Protein, Cut Carbs, Oils, Seed cycling + stress management
- Heal your mind along with your body.
Conclusion: There is no magic pill when it comes to PCOS, these are processes which require long time commitment and dedication but the best part about the longevity is that the results are permanent unlike the hormone tablets, the results are permanent with no extra side effects. The only side effect expected is a healthy life with everlasting happiness. Dr Snehalatha recommends to not just depend on hormonal tablets and encourages in finding long term healing. Her approach towards PCOS is much different compared to the others in her field. With her tips and tricks, take your first step towards a healthier lifestyle!