Lifestyle changes can improve polycystic ovary syndrome (PCOS) by positively affecting hormones and overall health.
Recent studies published in Nutrients reviewed how lifestyle changes can help manage PCOS.
Understanding PCOS
PCOS affects women of reproductive age, with about 6% to 20% of women globally experiencing it. This condition includes symptoms such as elevated androgen levels, polycystic ovaries, and irregular menstrual cycles.
PCOS can lead to other health issues like insulin resistance and increased risks for type 2 diabetes and heart disease. Factors like genetics, diet, and lifestyle contribute to the onset of PCOS. Chronic inflammation and oxidative stress are also linked to its symptoms.
Managing PCOS with Lifestyle Changes
Effectively managing PCOS often requires a mix of diet, exercise, and stress-relief techniques.
A balanced diet rich in low-glycemic-index (GI) foods can help. Foods like whole grains, legumes, fruits, and vegetables can improve insulin sensitivity and help regulate blood sugar. High-antioxidant foods can also be beneficial.
Low-GI foods include:
- Whole grains (oats, quinoa)
- Legumes (beans, lentils)
- Fruits (berries, apples, pears)
- Vegetables (leafy greens, broccoli)
Some studies also suggest that a ketogenic diet, although effective in the short term for reducing symptoms, may not be suitable long-term due to nutritional concerns. Omega-3 fatty acids and vitamin D play a crucial role in reducing inflammation and improving insulin sensitivity. Supplements such as antioxidants and certain minerals may also help with insulin resistance and hormonal balance.
Regular physical activity is equally important. Combining aerobic exercises, like cycling and swimming, with resistance training can enhance overall health and reduce body fat. Even activities such as yoga have been shown to support mental well-being and hormonal regulation in women with PCOS.
Conclusion
Studies highlight the benefits of dietary adjustments and exercise in managing PCOS symptoms. Eating a diet high in fiber and low in glycemic index can improve hormonal balance and insulin response. Additionally, maintaining a routine that includes regular physical activity can help achieve better health outcomes and enhance quality of life.
Future research should explore ways to further support mental health among women with PCOS.
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Androgen, Anovulation, Anti-Inflammatory, Antioxidant, Blood, Cardiovascular Disease, Cholesterol, Chronic, Diabetes, Diet, Dyslipidemia, Endocrine, Epigenetics, Exercise, Fatty Acids, Genetics, Glucose, Hormone, Hyperandrogenism, Inflammation, Insulin, Insulin Resistance, Nutrients, Obesity, Ovaries, Ovulation, Oxidative Stress, Physical Activity, Polycystic Ovary Syndrome, Stress, Supplements, Syndrome, Type 2 Diabetes, Vitamin D
