5 simple steps to control PCOS symptoms

Polycystic Ovary Syndrome, or PCOS for short, is the most common endocrine disorder in women of reproductive age, as well as the leading cause of anovulation and infertility. Some of the key physical symptoms include long or irregular cycles, acne, excess facial/body hair and weight gain. But aside from the physical symptoms, PCOS often also brings with it a range of psychological symptoms such as anxiety, depression, mood swings and low confidence.

ARE YOU 1 IN 10?

In the UK, it is estimated that 1 in 10 women have PCOS. And even though living with the condition may feel overwhelming, it doesn’t have to be. Whilst working with a specialist is a good idea to help identify the root cause behind an individual’s PCOS picture and address it accordingly, there are lots of simple diet and lifestyle changes that you can start working on today.

BALANCED NUTRITION = HAPPY HORMONES

Nutrition is a key part of the jigsaw when it comes to managing PCOS symptoms. With insulin resistance being a key underlying factor of the condition, focusing on foods that help to support blood sugar balance is one of the simplest ways to promote hormonal balance and help manage PCOS symptoms such as sugar cravings, low energy and weight gain.

Think good-quality protein, healthy fats and a variety of brightly coloured vegetables and fruits with every meal and snack. For more guidance on how to put together a hormone-loving meal, you can download my free guide.

LOVE YOUR GUT

Studies have shown that the composition of the gut microbiome, or the trillions of bacteria, viruses and fungi that live in our intestines, is less diverse in women with PCOS compared to women who do not live with the condition.

To show your gut some love, aim to consume a diverse range of plant-based foods. Challenge yourself to hit 30 different plants a week if you can—Indi Body is a great option to help you reach your goals with this! Add in some probiotic foods such as kefir, sauerkraut, kimchi and miso, and you’re well on your way to a healthier tummy and happier hormones!

KEEP MOVING

Regular light to moderate exercise has been shown to help improve insulin sensitivity, contribute to hormonal health, promote gut health and support weight management in women with PCOS. Walking, swimming, yoga and pilates are all great options.

On top of that, resistance training has been shown to be particularly beneficial in helping to reduce androgens, or male hormones, which contribute to PCOS symptoms such as excess hair growth, and acne.

DITCH THE TOXINS

We live in a world that exposes us to thousands of endocrine-disrupting environmental toxins every single day. And whilst we will never be able to avoid them completely, there are lots of ways in which we can reduce our exposure.

Switching to natural skincare, haircare, cosmetics and cleaning products is a great place to start. Plus, if you are currently using plastic containers to store, heat or freeze food and drinks in, consider switching to glass or stainless steel to show your hormones some love.

AAAAAAND RELAX

Stress, both psychological and physical, is a key factor in PCOS and a major contributor to PCOS hormone mayhem. Sometimes it’s hard to eliminate certain stressors from our lives, but we can build up resilience and learn to manage our stress in a calmer way.

Some daily practices that can help with this are meditation, breathwork, mindfulness and journalling amongst others.

A FINAL THOUGHT

Managing PCOS doesn’t have to feel overwhelming. By focusing on these five simple steps—boosting your nutrition, promoting gut health, regular exercise, reducing exposure to environmental toxins and managing stress—you’ll be able to enhance your overall health and wellbeing as well as learn to better manage and control your PCOS symptoms.