Polycystic ovary syndrome (PCOS) is a set of symptoms that causes irregularities in the monthly menstrual cycle of a female. It causes irregular cycles, bleeding, pain, weight gain, growth in facial hair, acne, and difficulty in getting pregnant. A lot of females have been dealing with PCOS and have been through numerous appointments, tests, medications and research has shown that symptoms of PCOS can be treated naturally alongside.
1. Diet changes
Diet plays a huge part in treating PCOS at home. With a few additions and subtractions in the diet, will improve the overall health and symptoms of PCOS. Adding proteins in the diet will help the body to stimulate insulin and unprocessed carbohydrates will increase insulin sensitivity. Proteins can be found in nuts, whole grains and legumes. And unprocessed carbs can be found in fruits, beans and vegetables.
Add iron and magnesium and fiber in your diets with apples, banana, spinach and almonds.Caffeine, especially coffee should be avoided, as it interferes with estrogen levels. Alternatives like herbal or green tea should be used. If you’re overweight, then a low calorie diet has been seen to show promising results.
2. Maintain a healthy weight and exercise regularly
Monitor your weight regularly, and try to stay within a healthy range of weight according to your age and height. Different types of physical activities should be added in your daily routine, be it running, cycling, skipping or aerobics. But each individual has different needs so do consult your doctor on what exercise might benefit you the most.
3. Practice good sleep hygiene
You might be experiencing some sleep disturbances and getting a good sleep is extremely important as it affects the stress levels and regulates hormones in your body. So you might need to set a few rules for yourselves like setting a fixed time for going to bed and not consuming any fatty or sugary foods before sleeping because they can interfere with the quality of sleep, and most importantly, try to get a minimum eight hours of undisturbed sleep.
4. Reduce stress
Stress levels are affected by many factors like not eating good, not sleeping well or just not giving yourself enough time to relax. Practice self-care through yoga, meditations, adopting a hobby that you like or helps you relax.