PCOS (polycystic ovary syndrome) is a condition where your reproductive hormones are out of balance, encouraging your ovaries to produce more androgens than they should. This can result in a number of uncomfortable symptoms, from acne to excessive body hair, fertility issues and more. One way to manage these is actually to lose weight or to
Dr Kirsty Wallace-Hor, a Specialist GP at Juniper, explains: “Women with PCOS have higher rates of weight gain and a higher prevalence of excess weight. Even a small amount of weight loss (5-10% of body weight) can help restore ovulation, improve pregnancy rates, and may even improve excess hair growth[1]. There are also metabolic and psychological benefits.”
But of course, it’s not all about weight loss: “Around 75% of women with PCOS who aren’t overweight or obese will have insulin resistance and about 50% will have multiple risk factors that increase the risk of diabetes and cardiovascular disease (such as high blood pressure or high cholesterol)[2].”
So, what lifestyle changes can those with PCOS make to improve their overall wellbeing and minimise the severity of their symptoms? Let’s dive in.
1. Balance your hormones
Hormone imbalances are common in women with PCOS, but there are steps you can take to balance them out.
Some women, for instance, take hormonal birth control to help manage these imbalances. For others, making certain dietary changes may be enough – in fact, many dietitians recommend a low glycemic index (low GI) diet to help stabilise blood sugar levels.
“Interestingly, though, there is little evidence that any one diet is the “best one” for women with PCOS. Most diets that aim to reduce weight if you’re overweight (or maintain a healthy weight) will likely have benefits – however, it’s important that any diets remain nutritionally balanced. Eating regularly and avoiding overly restrictive diets is important,” Dr Wallace-Hor recommends.
2. Address your sleep issues
Sleeping enough – and well – is vital for overall health, especially for those with PCOS, as it can increase insulin sensitivity, reduce high-carb cravings, and help balance blood sugar levels. You can improve your sleep hygiene by establishing a calming bedtime routine, keeping a regular sleep schedule, sleeping in a dark room, and avoiding blue-light exposure from devices before bed.
3. Manage your stress levels
Elevated stress levels can lead to increased cortisol and adrenaline, which are particularly problematic for people with PCOS who already tend to have higher cortisol levels. This is why finding effective stress management techniques is crucial. This might take some trial and error, but you could consider incorporating de-stressing activities like walking, yoga, meditation, or breathwork into your routine.
4. Stay active
Regular physical activity is essential for both physical and mental health, and we recommend you pair cardio with strength training.
“Exercise can improve clinical features of PCOS as well as provide metabolic benefits, regardless of whether it results in significant weight loss. A mixture of aerobic exercise and resistance or weight-bearing exercise is recommended. Avoiding being sedentary for long periods is also important,” says Dr Wallace-Hor.
“Any exercise has health benefits and for people who aren’t used to a lot of physical activity, it’s fine to start with modest goals (for example, a ten-minute walk) and slowly increase them. It can also help to make the exercise fun or social, such as playing a sport with friends or joining a class at your local gym. Increasing incidental physical activity, such as taking the steps instead of the elevator or doing housework or work in the garden, also counts,” she adds.
5. Increase your protein intake
A high protein diet can help you feel fuller longer, as well as stabilise blood sugar levels and reduce cravings. Our advice is that you aim for up to 2 grams of protein per kilogram of body weight, and choose lower-fat protein sources like chicken, tofu, salmon, or beans. If you struggle to get enough protein, you can always reach for a high-quality protein powder that provides you with a balanced mix of protein and essential nutrients.
6. Boost your consumption of fibre and healthy fats
As well as protein, a high-fibre diet can help lower insulin resistance and reduce body fat. Aim for about 25 grams per day, incorporating foods like berries, kiwi, Brussels sprouts, broccoli, spinach, chia seeds, oats, and lentils. Be sure, as well, to add healthy fats to your plate, prioritising sources like avocado, nuts, seeds, and olive oil – all of which can help you feel full while meeting your nutritional needs.
7. Limit processed foods
Processed foods such as refined flour, deli meats, and fried foods can contribute to inflammation and poor health. Swap these for less processed alternatives, like wholegrain bread instead of white bread, to reduce inflammation, avoid blood sugar spikes, improve nutrition and consume fewer calories (effortlessly).
8. Reduce your caffeine intake
Drinking too much coffee can affect your blood sugar levels and worsen your PCOS symptoms. Try reducing your caffeine intake or switching to decaf, matcha or chai, and be sure to stay hydrated by drinking more water throughout the day.
9. Avoid undereating
People with PCOS often face disordered eating and body image issues, but it is crucial to consume enough calories every day. Long-term calorie restriction is simply not sustainable, and even if you do lose weight, chances are you will gain it back. Instead, look to adopt healthy eating habits that you can actually maintain in the long run (and that won’t deprive you of any nutrients – or flavour).
“If you want more specific advice, I recommend seeing your GP, a dietitian or an exercise physiologist,” says Dr Wallace-Hor.
Learnn more about managing PCOS below.
Read more of our Health and Wellness articles here.
