Polycystic ovary syndrome (PCOS) is an increasingly prevalent hormonal disorder impacting women’s reproductive health. If you or someone you know is grappling with Polycystic Ovary Syndrome (PCOS), you’re not alone. While conventional medicines like birth control pills and metformin are frequently prescribed, there’s increasing interest in natural remedies that offer a holistic approach to managing PCOS. Let’s dive into these top 10 natural strategies, each backed by the health knowledge and experience of Dr. Ramya Sadaram, to help you regain control and optimize your well-being.
This condition is characterized by the formation of numerous cysts on the ovaries’ outer layer. While the exact cause remains a mystery, many experts believe that environmental influences and genetic predispositions play a significant role. Common signs of PCOS include weight gain, irregular periods, acne, and increased hair growth. For optimal health and early management, it’s essential to seek advice from a gynaecologist if you experience any of these symptoms.
Birth control pills, metformin, statins, and hormones are some ways to get control over PCOS. However, controlling obesity is the best shot available to keep PCOS under the grip effectively. How to lose weight if you are suffering from PCOS? Below mentioned are some of the best ways through which any PCOS patient can try to regulate their excess weight gain naturally, and opt for a healthier life.
Prioritize Nutritious Eating
Contrary to the belief that strict dieting is the solution, the emphasis should be on nourishing your body. With PCOS, the reasons for weight gain differ from typical obesity. It’s essential to consume wholesome foods without necessarily restricting calories. Limiting simple carbohydrates while incorporating complex carbs is the way forward. The mantra is straightforward: eat healthily and consistently.
Balance Your Hormones
Hormonal imbalances are often the culprits behind weight gain in PCOS sufferers. These imbalances can lead to unnecessary food cravings. Regular hormone level checks can help your gynaecologist make more informed treatment decisions.
Limit Sugar, Not the Carbs
While cutting carbs may work for some, it’s not always the solution for PCOS sufferers. Instead, focus on cutting back on sugar. Balance is key; it’s essential to differentiate between beneficial fats and unhealthy ones. A nutritionist can guide you with a tailored diet plan for effective PCOS management.
Step Up Your Exercise Game
Regular workouts, whether it’s lifting weights or simply walking, can be instrumental in managing weight with PCOS. However, it’s crucial to find a balance and not overexert, which could lead to other health issues.
Power Up with Proteins
Increasing protein intake can be a game-changer. Proteins aid in building and retaining lean muscle mass. Incorporate sources like fish, meat, and eggs for maximum benefits.
Sleep Your Way to Health
Prioritizing sleep is a natural remedy often overlooked. A consistent 7-8 hours of sleep can play a significant role in managing PCOS-related weight issues. It is common for anyone to get hungry when they stay up late, thus causing them to eat more. Also, sleeping is most effective in helping your body kick out all the stress and heal it from the inside. When you provide the body with all the rest it deserves, you are less likely to gain extra weight.
Monitor Thyroid and Insulin Resistance
An underactive thyroid can exacerbate weight gain, especially when combined with PCOS. Regular checks can help in early detection and management. Also, be aware of insulin resistance, which can pave the way for diabetes and make you to gain more weight. Insulin resistance can have an even worse effect on your health. It may reject the sugar content in blood and make it deposit in the fatty cells or the blood channels and eventually lead to high blood pressure as well.
Embrace Stress-Reduction Techniques
High stress can accelerate weight gain. Embracing relaxation techniques, such as meditation, can help in managing stress and its detrimental effects on the body. It is another one of the prime contributors to weight gain in most individuals. The more stress, the faster they gain weight. It is better to let things flow at their pace. Trying to control everything is just a delusional trial that will only have adverse effects on your health. Relax more. Trust it or not, it is one of the most effective ways that can help you gain control over your excess weight gain. Meditation can help you keep your mind calm and reduce the stream of jumbled thoughts. Daily meditation can help relieve stress and give you additional health benefits as well.
Make Mindful Food Choices
Bypassing junk and processed foods can significantly impact your PCOS journey. Opting for whole grains and avoiding unhealthy carbs can be your secret weapon against weight gain. Avoid junk food as much as possible, as it is one of the major causes of obesity in all individuals all across the globe. Certain foods are richer in fats and bad carbohydrates. Packaged foods, refined grains, and alcohol are some of the top contributors to uncontrolled weight gain in individuals. Whole-grain diets can be one of the best ways to avoid bad carbohydrates. When you keep a check on what you eat, you can keep a check on your excess weight gain as well. And with the right steps, you lose a few extra pounds without much effort as well.
Rethink Liquid Diets
Though liquid diets might seem enticing, they can be counterproductive for PCOS sufferers due to their rapid absorption rate. It’s wise to steer clear of sugary beverages and excessive caffeine.
A liquid diet is one of the best ways of supplying the blood with instant nutrition and energy. But that is a curse as your blood will receive any carbohydrate or fat you consume through a liquid diet at a much faster rate. It is thus necessary to keep a check on that as most liquid diets, including beverages, are rich in sugar or carbohydrate contents. Avoid aerated fizzy drinks as much as possible. Any soft drink contributes to fat development in the body. The same is applicable to ice as well. As the body temperature falls, the carbohydrates and fats in the blood quickly get deposited in the fatty cells of the body.
Consult a gynaecologist
While these remedies can offer relief, always consult a gynaecologist to ensure an accurate diagnosis. If you’re in the Visakhapatnam area, Dr. Ramya Sadaram, a renowned gynaecologist and clinical nutritionist, has assisted numerous women in managing PCOS. Reach out at 8639110776 for expert advice and personalized PCOS diet plans.