Have you ever heard of PCOS? It’s short for polycystic ovary syndrome, a common hormonal condition that affects women during their reproductive years. You might notice irregular periods, extra hair growing where you don’t want it or even trouble getting pregnant. If you’re affected, you’re not alone — PCOS impacts 6% to 20% of reproductive-age women worldwide.1
The great news? PCOS can be managed with simple lifestyle changes — like eating better, moving more and handling stress. It’s wise to try these steps first because they boost your overall health and make life feel better as well. Further, these aren’t short-term fixes; they’re ways to help your body thrive. Let’s explore what PCOS is, why lifestyle changes work and tips to improve your diet, exercise and mental well-being if you’re struggling with PCOS.
What Is PCOS?
PCOS is like a hormonal mix-up in your body. Imagine a seesaw that’s off balance — your hormones lean too far one way, often making too many male hormones like testosterone. This throws off your periods, triggers extra hair growth on your face or body, kicks up acne and makes weight stick around. Sometimes, tiny cysts pop up on your ovaries, but they’re not dangerous.
However, PCOS isn’t just a nuisance — it leads to bigger issues. Left untreated, PCOS often results in struggles with blood sugar due to insulin resistance, which makes weight tougher to manage and increases your chances of diabetes and heart trouble later. These are risks to keep an eye on, but you’ve got options to address them.
What causes PCOS? Part of it comes from your family — if your mom or sister has it, you might too. Your habits, like what you eat or how active you are, also play a role. Then there’s inflammation — think of it as your body’s alarm going off too loud, making symptoms worse. The good part? It’s easy to manage these pieces with lifestyle changes.
Why Are Lifestyle Changes Important for PCOS?
Why start with lifestyle changes? Because they’re like fixing the foundation of your house — get that solid, and everything else runs smoother. Lifestyle changes address the root problems of PCOS, like insulin resistance, inflammation and imbalanced hormones.
When you eat better and move more, you help your body handle blood sugar better. That’s key because insulin resistance — a condition where your body’s cells don’t respond properly to insulin — is a big player in PCOS. These changes also calm inflammation and nudge your hormones back into balance naturally.
What’s in it for you? You could see more regular periods, feel happier, find weight easier to manage and lower your odds of diabetes or heart issues. It’s like giving your body a tune-up so it runs like a champ. Best of all, you’re in charge of making it happen.
How Does Diet Help Manage PCOS?
Your diet is a superstar when it comes to PCOS — it’s like fuel for your car, and the right kind keeps you humming along. But with so many choices, which diets work best? A systematic review published in Nutrients revealed several options to try.2 Remember, when it comes to diet, there’s no one-size-fits-all solution — always listen to your body.
• Low glycemic index (GI) diet
◦What it is — Foods that give you energy slowly — like oats, lentils or berries.
◦Why it helps — They keep your blood sugar steady, easing the pressure on insulin.
◦Important caveat — The impact of fiber on gut health and overall health isn’t straightforward, particularly if your gut bacteria are out of balance, a condition called dysbiosis. If your gut health is suboptimal, complex carbohydrates, like fiber and many low-GI foods, feed harmful bacteria that multiply and eventually die off, releasing a highly virulent endotoxin called lipopolysaccharide (LPS).
In addition to causing digestive issues, when LPS enters your bloodstream through a compromised gut barrier, it leads to a severe condition known as endotoxemia, which often progresses to septic shock — a state of systemic inflammation that’s sometimes fatal. If you have dysbiosis, avoid fiber until your gut is healed.
• Ketogenic diet
◦What it is — Low carbs, high fats — like red meats and eggs, but skip the bread.
◦Why it helps — It switches your body to burn fat, helping with weight and hormones.
◦Important caveat — For several years, I recommended the ketogenic diet as a way to optimize your metabolic and mitochondrial health. But since I discovered the work of the late Ray Peat, Ph.D., my stance on the ketogenic diet has drastically changed. It turns out, going low-carb can be detrimental for your health. While a ketogenic diet is beneficial in some short-term cases, it’s not an optimal long-term strategy for most people.
• Anti-inflammatory diet
◦What it is — Foods that quiet your body’s alarm—like salmon or spinach.
◦Why it helps — PCOS loves inflammation, so this soothes it, like calming a cranky engine.
◦Try these — In addition to consuming anti-inflammatory foods like berries and mushrooms, avoid inflammatory choices like processed foods, which contain seed oils rich in linoleic acid — a mitochondrial poison.
• Antioxidant-rich diet
◦What it is — Foods that fight oxidative stress, which occurs when there’s an imbalance between free radicals and antioxidants in your body.
◦Why it helps — They protect your cells from the oxidative stress and inflammation that drives PCOS.
◦Try These — Berries, dark chocolate or a cup of green tea.
• Microbiome-rich diet
◦What it is — Gut-friendly foods like fermented vegetables, kefir, fruits and fiber.
◦Why it helps — A happy gut means better overall health — like tending a garden in your belly.
◦Try These — Most adults need between 200 and 350 grams of healthy carbohydrates daily for energy, and these carbs are also the foundation for a healthy gut. For those without dysbiosis, focus on getting your carbs from real, whole foods, but ease into a high-fiber diet gradually.
Begin with simple, gentler carbohydrate sources like fruit and white rice. Once your gut is healthy, consider introducing beneficial bacteria to further support gut health, like a timed-release Akkermansia supplement.
How Does Exercise Help with PCOS?
Exercise is about far more than dropping pounds — it’s a secret weapon to help your body feel better with PCOS. Think of it as a reset button you can hit anytime. Here’s why it’s so beneficial:
• Blood sugar support — It helps your muscles use sugar better, cutting insulin resistance.
• Weight control — Moving more helps lighten your load, easing PCOS symptoms.
• Hormone balance — Exercise nudges your hormones into line, helping to balance them out and maybe even making periods regular.
• Heart health — PCOS increases heart risks, but exercise keeps yours strong.
Types of Exercise You’ll Love
• Aerobic — Get your heart going with walking, cycling or swimming. While even short walks are beneficial, aiming for about an hour each day is a powerful goal for safeguarding your health. This doesn’t need to be an hour all at once. Try breaking it up into shorter segments throughout the day — perhaps two 30-minute walks or three 20-minute walks. If you’re new to exercise, start gradually with short walks before working your way up to the full 60 minutes.
• Strength training — Lifting weights or doing resistance exercises isn’t just about building bigger muscles; it’s fundamentally about improving the quality of your muscles. Aim for 30 to 60 minutes of strength training per week, targeting all major muscle groups.
How Does Mental Health Support Help with PCOS?
PCOS impacts both mind and body, sometimes triggering stress or sadness. That’s why supporting your mental health matters. These tips may help you feel better:
• Counseling — Chatting with a therapist is like having a guide when you’re lost—it sorts out your feelings.
• Mindfulness — Slow breathing and meditation calm your mind and help pause the chaos.
• Education — Learning about PCOS puts you in control so you’re able to take proactive steps to improve your health.
Why Environmental Toxins Play a Key Role in PCOS
PCOS causes androgens such as testosterone to rise, causing hormonal imbalance. However, many patients with PCOS also have high levels of estrogen.3 And what is a major contributor to elevated estrogen levels? Microplastics.
• Avoid microplastics and other xenoestrogens — Plastics are xenoestrogens that mimic the effects of estrogen in your body, stimulating your estrogen receptors. Phthalates, for instance, have estrogenic properties, and some endocrine-disrupting chemicals are also considered estrogenic carcinogens.
• Consider natural progesterone — To help restore hormonal balance, consider taking natural progesterone. As noted in a 2020 study, “Cyclic progesterone for PCOS lowers androgens and restores estradiol-progesterone balance.”4
Putting It All Together — Diet, Exercise and Mental Health
Managing PCOS is like playing in a band — diet, exercise and mental health all work together to make sweet music. Here’s how they team up:
• Diet — Keeps blood sugar and inflammation in check.
• Exercise — Boosts insulin use, weight control and hormone balance.
• Mental health — Keeps you motivated and stress-free.
PCOS hits everyone differently, so tweak these to fit you — and also make a point to avoid xenoestrogens in the products you use around your home. When you incorporate these healthy lifestyle changes, you’ll likely feel more energy and build a stronger you, one step at a time.
FAQs — Your Top PCOS Questions Answered
Q: What are the best foods for PCOS?
A: Focus on low glycemic index foods like oats and berries to stabilize blood sugar, and incorporate anti-inflammatory options like fruits. Be sure to avoid inflammatory processed foods and seed oils. Remember to prioritize whole foods and be mindful of your gut health, especially if you experience dysbiosis.
Q: How much exercise do you need for PCOS?
A: Aim for about an hour walk each day, which can be broken up into shorter segments, like three 20-minute walks. If you’re new to exercise, start gradually with short walks before working your way up to the full 60 minutes. Also incorporate 30 to 60 minutes of strength training per week, targeting all major muscle groups.
Q: Does stress make PCOS worse?
A: Yes, stress exacerbates PCOS symptoms by disrupting hormone balance and increasing inflammation. Incorporate stress-reducing practices like mindfulness, meditation or counseling to manage your mental well-being and alleviate symptoms.
Q: What’s one easy lifestyle change to start with?
A: Begin by making small dietary adjustments, such as swapping processed snacks for whole fruits or vegetables, or start with short 10-minute walks daily. Gradual changes are more sustainable and lead to significant improvements in your overall health.
Q: How do you stay motivated?
A: Set achievable, small goals and track your progress to see your improvements. Educate yourself about PCOS to understand how your lifestyle choices impact your health, and remember that consistent effort leads to positive outcomes.
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