Polycystic ovary syndrome (PCOS/PCOD) is the most common hormonal disorder which affects approximately 10% of the female population. PCOS negatively influences the body’s hormonal balance.
The symptoms differ from woman to woman but usually, the main symptoms are menstrual cycle irregularities, infertility, acne, abnormal hair growth, and obesity. It raises women’s risk of promoting long-term health problems like heart disease, diabetes, and cancer.
Although it is vital to follow the medical treatment instructions of your doctor, there are some helpful lifestyles changes you can perform that can reduce your dependency of medicines or enable you to get rid of them completely. Take a look at the following lifestyle tips to manage PCOD or PCOS naturally:
A Healthy Diet
People who are suffering from this health problem they know the common symptoms, so how we can treat all these symptoms easily is the most important. So first, we are considering what you can include in your diet.
The most important thing you need to keep in mind is diet works as a helping hand; this is not a complete solution for PCOS. Alongside a healthy diet, you need to focus on other things like exercise, your sleep, proper water intake and stress management.
Now come to the diet, include more whole and plant-based foods in your diet. These foods include fruits, nuts, vegetables, whole grains and seeds. Reduce the quantity of saturated fat, trans fat, and salt in your diet.
Expand the variety of green vegetables you eat daily. Try to eat small, frequent meals. It is good to choose more fruits, vegetables, and nuts for your snacks. Besides, there are some helpful remedies you can try:
- Fenugreek water: It helps to maintain your insulin sensitivity. Some people may notice acne issues after having this water, so you can add cumin seeds in it. Simply soak one spoon of fenugreek seeds and one spoon of cumin seeds in water.
- Black raisins and saffron: These ingredients help to stimulate the hormones and maintain iron in your body. You can soak these ingredients in water for better results.
- Cinnamon: It helps in PCOD. You can use it in your food or simply have cinnamon water.
- Flaxseeds: Flaxseeds helps to maintain hormones. You can use it in your food.
- Vegetable juice: Vegetable juice is good for your health, skin and hair growth. It also helps in maintaining the insulin level in your body. You can choose any vegetables of your choice to make vegetable juice.
Before choosing any diet plan for PCOD, make sure you discuss it with your doctor or nutritionist.
Exercise and Moving
It is believed that exercise is good for your physical and mental health. It is more about discovering methods to get moving more during the day. Regular yoga practice and exercise increases insulin performance, benefits with weight loss, and prevents difficulties such as heart disease, diabetes, osteoporosis, and cancer.
Also, it can help improve your essential metabolic rate. You can do 30 minutes of aerobic exercise on most days of the week; running, walking, swimming, tennis, and more. Working with some tools will help get you that toned look as well.
Cut Out Your Toxins
Your body experiences thousands of toxins every day from different things such as foods, cosmetics, soaps, plastics, smoking, and more. It is moderately impossible to avoid all these things, but it is necessary to evade them as much as possible.
Several toxins are endocrine disruptors which means they interfere with your hormonal stability. This extends those irritating PCOS signs and the possibility for developing heart illness, cancer, or diabetes.
Try to eat organic as much as possible. If you can’t manage to include everything organic in your diet, you can choose food such as apples, berries, and lettuce. These are easy to eat as they don’t have a skin that you need to peel off. Get the list of your cosmetics which include ingredients that have not been accurately examined and harm your health.