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PCOS & Lifestyle Changes

Polycystic ovarian syndrome (PCOS) is a disease that demands a lifestyle change. If you suffer from it, you will know how hard the symptoms are to manage. Most doctors will suggest a healthy diet and regular exercise counter PCOS.

Diet Changes

For your diet, you need to follow semi-strict guidelines. It’s okay to divert once in a while but changing your food can help you tremendously. Managing your weight through diet and exercise can be difficult when you have PCOS but it’s plausible.

Unfortunately, it’s common for women with PCOS to have insulin issues. Insulin transports the sugar or glucose from your blood to cells. The cell breaks down the glucose and uses it. When you have PCOS, your body refuses to use the insulin properly.

Since you can have high blood sugar levels, you need to switch to low-sugar food and lighter carbohydrates. Eating healthy carbs like grains, and high fiber carbs (quinoa, buckwheat, sweet potatoes) can help lower insulin release. That way your body can use it more effectively.

Introducing more fruits and vegetables can help you a lot. Blueberries, strawberries, blackberries, cherries, grapes, and more are good fruits for PCOS. For vegetables, cauliflower, broccoli, kale, and spinach are good fits.

Cut down processed food and sodas. They have a huge amount of sugar and unhealthy items that will worsen your symptoms. Cut down on red meat too and switch to fish and lean meat like chicken and other poultries.

PCOS increases appetite. Instead of binging, eat smaller portions every 3-4 hours. Some women found intermittent fasting to be helpful. Talking to a dietician or nutritionist can help to guide you.


Start with small daily exercises. You can take daily walks for 15 minutes and increase the time gradually. Alongside, you can do squats and walk on treadmills. Starting with light exercise can help you get used to exercising. Yoga is a good activity for PCOS.

You need to introduce exercise as a daily habit. Slowly you can move to more intensive activities like swimming and cycling. Exercising can help you maintain your weight. The most important goal is to manage a healthy lifestyle.

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