Managing Weight Gain, Stress, and Other Common PCOS Symptoms through Healthy Lifestyle Changes

Polycystic ovary syndrome (PCOS) is one of the most common endocrine disorders, affecting about 4-10% of women of reproductive age worldwide. Although PCOS can be diagnosed at any age between menarche and menopause, studies show that the majority of incidences happen between the ages of 20 and 30.

Since the chronic condition is characterized by an imbalance in hormones like androgen, the range of PCOS symptoms goes beyond the reproductive system. In addition to ovarian cysts, irregular menstrual cycles, and infertility, women diagnosed with PCOS also struggle with obesity and weight gain, chronic stress, excess hair growth, and skin conditions like acne. While such symptoms stem from hormonal imbalance, low-grade inflammation, and insulin resistance, these can fortunately be managed by adopting the following lifestyle changes.

Adopt a nutrient-rich diet

As previously mentioned, PCOS patients often struggle with unhealthy weight gain, which can be a risk factor for overweight and obesity. Although there is no cure for PCOS, the good thing is diet and nutrition can address PCOS-related weight gain. A recommended PCOS diet to lose weight is the Mediterranean diet, as it focuses on whole foods and complex carbohydrates to reduce insulin resistance and manage blood sugar spikes, making it easier to lose weight and sustain progress. However, you can also adopt other dietary approaches like plant-based diets and the DASH eating plan. What matters is that you focus on nutrients like fiber and protein to stabilize your blood sugar and insulin levels, ultimately attaining a healthier weight and alleviating other symptoms like inflammation.

Exercise regularly

Besides ensuring nutritional balance and diversity in your diet, it helps to exercise regularly to burn more calories and ensure a healthy weight. Additionally, physical activity can also promote hormonal imbalance, thus reducing chronic stress and menstrual symptoms commonly experienced by those with PCOS. Painful cramps and irregular periods can make it challenging to exercise, but a PCOS-friendly workout you can try is resistance training. According to research published in the International Journal of Exercise Science, resistance workouts and weight training can help regulate blood sugar and hormonal levels. Other PCOS-friendly exercises include cardiovascular exercises to promote insulin sensitivity and weight loss, as well as high-intensity interval training (HIIT) to reduce stress-related symptoms caused by high cortisol levels.

Practice mind-body techniques

A previous post on how to reduce stress and manage pain mentions mind-body techniques like meditation, yoga, and deep breathing as effective strategies. Likewise, these meditation and mindfulness activities can also help you address the chronic stress, inflammation, and body pain caused by PCOS, all of which typically worsen during your period. The good thing about these techniques is that you can incorporate them into your daily routine with little to no cost, whether you learn on your own through mobile apps and online videos or attend classes organized by gyms and community centers.

Prioritize sleep quality

Sleep quality is especially crucial for PCOS patients, as sleep deprivation can otherwise contribute to or exacerbate imbalances in hormones like cortisol, estrogen, and progesterone. However, there can be a vicious cycle where PCOS itself increases the risk of sleep disturbances due to the endocrine system playing a role in the sleep-wake cycle. Nonetheless, you can still make an effort to achieve optimal sleep quantity and sleep quality every night by adopting sleep hygiene practices. These include following a regular bedtime routine, turning off electronic devices at least an hour before bed, and avoiding caffeine and large meals close to bedtime.

Clearly, PCOS can be a debilitating condition that affects your health and overall quality of life. However, making healthy and transformative changes in your diet, physical activity, sleep, and overall lifestyle can significantly influence the condition and help you better manage its symptoms.