Content

• Steps
• Method 1 of 3: Relieve PCOS with Exercise
• Method 2 of 3: Control PCOS with Diet
• Method 3 of 3: Treating PCOS with Herbal Remedies
• Tips
• Warnings

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects 5–10% of women of reproductive age. The most common symptoms of PCOS include weight gain or weight gain, acne, amenorrhea (no menstrual cycles), irregular menstrual periods, hirsutism (increased body hair growth), insulin resistance, and high cholesterol.Usually, medications are taken for PCOS to help cope with hormonal imbalances and other complications associated with this syndrome. However, many women with PCOS choose to use alternative methods and traditional medicines to relieve symptoms. In addition to herbal remedies, proper nutrition and exercise can help manage PCOS symptoms.

Attention:the information in this article is for informational purposes only. Before using any methods, consult your doctor.

Steps

Method 1 of 3: Relieve PCOS with Exercise

1. 1 Increase your level of physical activity. To successfully control PCOS, you should regularly engage in aerobic exercise. It will help you lose weight, improve insulin sensitivity, and better control your mood.
   • It is recommended that you engage in 150 minutes of aerobic exercise per week. This is the standard recommendation for healthy adults, and it works for those with PCOS as well.
   • Experts recommend doing sports for at least 20-30 minutes at a time. This will increase your heart rate over a period of time.
   • Exercise lowers insulin resistance, which is common in PCOS. Aerobic exercise helps the body use glucose and insulin more efficiently.
2. 2 Include strength training in your training plan. Studies have shown that both aerobic exercise and strength exercise can help manage insulin resistance in PCOS.
   • Try to do strength training 2 times a week. Each workout should last about 20-30 minutes, and all major muscle groups should be engaged.
   • Basic strength exercises include lifting weights or exercising on strength machines, participating in strength training, or bodyweight exercises such as push-ups, triceps dips, and pull-ups.
   • Yoga and Pilates also include strength training, which can help you not only strengthen your muscles, but also deal with stress.
3. 3 Consider training with a personal trainer. A fitness professional will help you keep exercising and improve for better results.
   • Many gyms offer free personal workouts for beginners. In addition, unlike an outside personal trainer, the gym may offer you discounts on trainer services.
   • You can also attend master classes. Many gyms and fitness centers offer strength training sessions that can teach you the basics under the guidance of a professional trainer.
4. 4 Increase your level of daily activity. Another way to increase exercise and burn extra calories is to move more throughout the day.
   • Daily, or basic, activities include activities that you do throughout the day. This could be walking or climbing stairs at work. Although a small amount of calories are burned with each such action, it can be quite tangible during the day.
   • Increasing your daily physical activity will help you fight excess weight and continue to lose weight, if that's your goal.
   • Think about what you usually do during the day, and think about how to walk and move more.

Method 2 of 3: Control PCOS with Diet

1. 1 Consult a professional nutritionist. There is a large amount of literature available that focuses on how to manage PCOS through diet. A dietitian will help you determine which advice is right for you and give advice on what to eat and how much.
   • Consulting a dietitian is essential for those looking to manage symptoms and / or lose weight with PCOS.Talk to your dietitian about your medical history, symptoms you are experiencing, and the goals you want to achieve.
   • When visiting a nutritionist, it is advisable to bring copies of your medical records, notes on which you noted your weight (if you keep them), and a list of medications and dietary supplements taken. This will give the doctor all the information he needs.
   • Some nutritionists may specialize in women's health or work primarily with those with PCOS. Ask your doctor to recommend the right dietitian for you, or look for one yourself.
2. 2 Keep track of how many calories you consume. Although PCOS is not always associated with weight problems, most women with PCOS are overweight or obese. It is helpful to limit the amount of calories you eat to avoid obesity and lose weight if necessary.
   • PCOS affects the body's ability to produce insulin and use it efficiently, which can lead to weight gain. For the same reason, it can be difficult for you to lose weight.
   • If you need to lose weight, try to do it in a safe way. This means that you should lose no more than 0.5-1 kilograms per week. It has been shown that this gradual and consistent weight loss is safe and helps to maintain the results achieved in the long term.
   • To lose 0.5-1 kilograms per week, you need to reduce your daily intake by about 500 calories. You can also burn calories through exercise.
   • If you want to maintain your current weight and / or not gain extra pounds, you need to limit your daily calorie intake. The number of calories depends on your age, weight and physical activity level.
   • You can find calculators on the Internet that can help you calculate the daily amount of calories you need to maintain your weight.
3. 3 Try to eat complex carbohydrates. PCOS is often associated with insulin resistance, so it is desirable for all women with this syndrome to control their carbohydrate intake.
   • All types of carbohydrates increase blood sugar levels. However, foods high in carbohydrates or simple carbohydrates can cause spikes in blood sugar levels, which are undesirable in PCOS.
   • Carbohydrates are found in a wide variety of foods, including fruits, grains, legumes, dairy products, and starchy vegetables. Therefore, it is not recommended to follow a diet with very low or no carbohydrates, as in this case you will have to give up too many foods. Just try to reduce the amount of carbohydrates in your diet and choose foods that are rich in other nutrients.
   • Try to eat complex carbohydrates. Foods with complex carbohydrates also contain dietary fiber and other nutrients and do not cause dramatic increases in blood sugar and insulin levels. These include whole grains, starchy vegetables, dairy products, and legumes.
   • Limit your intake of simple carbohydrates, as they tend to be lower in dietary fiber and cause spikes in insulin and blood sugar. Simple carbohydrates are found in refined sugar, white bread, white rice, processed grains, sweets, and sugary drinks. Try to use them as little as possible.
4. 4 Eat enough healthy fats. Certain types of fats have been shown to have health benefits. For example, omega-3 fatty acids are beneficial for PCOS.
   • Omega-3 fatty acids are found in many foods, including fatty fish (salmon, mackerel, and tuna), olive oil, avocados, seeds, nuts, and nut butters.
   • Healthy fats help you stay full longer than other foods. In addition, they are able to slow down the digestion of food and thereby prevent sudden spikes in insulin and blood sugar levels.
   • Try to avoid less healthy fats, such as trans fats and saturated fats, which are found in fried and processed foods and fatty meats.
5. 5 Include more vegetables and fruits in your diet. Vegetables and fruits are a healthy part of any diet and can help you lose weight. They are low in calories and packed with nutrients to help you maintain a healthy weight or lose weight safely.
   • It is recommended to eat 5-9 servings of vegetables and fruits daily, of which 1-2 servings of fruits, the rest vegetables.
   • If PCOS is associated with insulin resistance, it is advisable to choose fruits with lower sugar content (for example, apples and berries instead of bananas) and non-starchy vegetables rather than sweet and carbohydrate-rich vegetables and fruits. This will help control blood sugar and insulin levels.
   • Try to keep fruits and vegetables at half of all meals - this will help you avoid consuming extra calories during main meals and light snacks. With this simple method, you can limit the number of calories.
6. 6 Eat a Mediterranean diet. Some health professionals recommend following a Mediterranean diet for PCOS. A Mediterranean-style diet can help maintain a healthy weight and reduce insulin resistance.
   • The main ingredients of the Mediterranean diet are fruits, vegetables, whole grains, healthy fats, and a moderate amount of animal protein.
   • Eat 1-2 servings of healthy fats daily. In the Mediterranean diet, the main sources of healthy fats are olives, olive oil and fatty fish.
7. 7 Drink plenty of water. Adequate fluid intake is an important part of any healthy diet. In addition, it helps to cope with one of the main symptoms of PCOS - fatigue.
   • Dehydration can cause a variety of side effects, including fatigue. Lack of fluid can worsen PCOS-related fatigue.
   • Many health professionals recommend drinking about 8 glasses (2 liters) of sugar-free, caffeine-free liquids daily. You may need more or less depending on your weight and physical activity level.
   • Keep a water bottle handy throughout the day. This will help you keep track of how much you drink and your daily fluid intake.
8. 8 Don't skip meals. Skipping meals often can make your PCOS symptoms worse.
   • Skipping meals increases the likelihood of fatigue, mood swings, and overeating, which are also symptoms of PCOS. Irregular eating habits can make these problems worse.
   • In addition, skipping meals can cause fluctuations in blood sugar and insulin levels, making them more difficult for the body to cope with.
   • Eat at least three meals a day. If more than 4-5 hours pass between meals, snacking can be done to keep your blood sugar constant.

Method 3 of 3: Treating PCOS with Herbal Remedies

1. 1 Talk to your doctor or gynecologist. Before making any dietary changes or using dietary supplements, check with your doctor about their safety and effectiveness.
   • Many dietary supplements interact with medications. You should consult your doctor before using new supplements or stopping old ones.
   • Write down the names of the dietary supplements you are taking and their dosage. This information may be useful to your doctor.
   • Always follow your doctor's recommendations and take all prescribed medications. Do not stop taking your medications without first talking to your doctor.
2. 2 Read labels carefully. When buying any vitamin, trace mineral, or herbal supplement, read the description to know what you are purchasing.
   • Dietary supplements are not subject to the same rules that apply to medicinal products. Therefore, it is imperative to have information about a particular supplement, your state of health and possible side effects. Take some time to find out about the supplement from reliable sources.
   • Examine the label to find out if this supplement has been tested by an independent quality assurance organization.
   • Read the ingredient list, supplement description, and instructions for use. This way you will learn what the supplement is made of and how to use it. Follow directions for use unless your doctor advises otherwise.
   • Be sure to also read the warnings and the list of possible side effects. Check them and watch to see if your condition changes and if there are side effects.
3. 3 Consider taking a cinnamon supplement. Adding cinnamon to food or taking supplements containing it has been shown to relieve PCOS symptoms. Cinnamon is especially effective for insulin resistance.
   • Typically, the recommended daily intake is 500-1000 milligrams in capsules or 2 teaspoons of ground cinnamon.
   • Although not all studies have found significant benefits of cinnamon on insulin resistance, some have shown it to be especially effective when insulin resistance is associated with PCOS.
4. 4 Take chromium supplements. A trace mineral such as chromium also helps with PCOS-related insulin resistance.
   • Chromium supplements help reduce insulin resistance, normalize blood glucose levels, and lower the risk of heart disease.
   • For insulin resistance and PCOS, chromium picolinate can be taken daily. The recommended dosage is 200 micrograms per day.
5. 5 Take Vitex sacred. This herbal remedy helps regulate the menstrual cycle, relieve breast tenderness and increase fertility.
   • The recommended daily dose is 20-40 milligrams for three months.
   • Research has been inconclusive as to whether Vitex relieves PCOS symptoms. However, this remedy does not cause any serious side effects.
6. 6 Take supplements with Saw Palmetto extract. Saw Palmetto is thought to have an antiandrogenic effect, meaning it reduces the production of male hormones believed to cause excessive hair growth in PCOS.
   • The recommended dosage is 160-320 milligrams 1-2 times a day. Talk to your doctor about the appropriate dosage.
   • Saw Palmetto has almost no serious side effects, according to research.
7. 7 Take fenugreek with hay. This spice is often used in oriental cuisine. Several studies have shown that it helps lower blood sugar levels.
   • The recommended dosage is usually 5 grams of seeds or 1 gram of fenugreek extract per day.
   • Mild side effects include gas, bloating, and diarrhea.

Tips

• To best manage your PCOS symptoms, consult your doctor, eat well, and maintain a physically active lifestyle.
• Losing weight can help relieve some of the symptoms of PCOS. Talk to your doctor or dietitian about how to lose weight without harming your health.
• Use dietary supplements with caution. Always check with your doctor before taking any supplements. Choose additives that are approved by independent quality control organizations.
• The best way to deal with PCOS symptoms is through proper nutrition, exercise, and stress reduction.

Warnings

• Talk to your doctor or dietitian before exercising, dieting, or taking dietary supplements.
• The dietary supplements mentioned above have not been rigorously tested and are not intended to treat PCOS. Many of them have certain side effects and can interact with medications.
• Do not start taking several dietary supplements at the same time. If you are going to use several new supplements, work with your doctor to plan how to gradually start taking them. In this way, you can determine which supplements are helping and which are not working or causing unwanted side effects.