Here’s how to manage PCOS with a few lifestyle changes

Awoman’s period is like her credit card bill. It comes every month. But there would be times when it won’t. In which case, a woman may be pregnant, or severely stressed, or underweight, or have exercised extremely hard. Or, she may be suffering from Polycystic Ovarian Syndrome or PCOS. Women with PCOS have enlarged ovaries that contain tiny sacs of fluids called follicles. This can cause infertility and physical changes like acne breakouts, oily skin, dandruff, baldness, and increased hair growth on the face and body, ascribed to the excess production of the male hormone androgen. Weight gain, insulin resistance, type 2 diabetes, high cholesterol, and high blood pressure are also indicative PCOS.

Although there is no known cure for it, its symptoms can be managed and it starts with a sound eating plan. That way you can achieve the following: Healthy weight range

A gradual weight loss of five to 10 percent of your current total body weight in three to six months should be the safest way to go. Drastic weight loss is not sustainable and may cause complications. It should be a balance between food intake and physical activity as well as the employment of behavior modification with stress management Consistent normal blood sugar level

Do not skip meals. Eat light meals and snacks composed of high fiber carbohydrates and lean protein every four to six hours. An example of a low glycemic meal is brown rice, baked fish, and steamed vegetables. Low fat yogurt and fruit are healthy snacks as well.

Normal cholesterol levels

This includes the good, bad, and total cholesterol levels in the body. Make sure you consume water adequately throughout the day. Include omega-3 sources in your diet such as fatty fishes (tuna, salmon, sardines), nuts (walnuts have a higher content of omega-3), and seeds (flaxseed, chia) Normal blood pressure

A number of lifestyle-related factors such as smoking and diet can increase blood pressure levels. Limit your sodium intake by avoiding table salt and condiments. Use herbs and spices more often to flavor dishes. Study nutrition labels so you’d be aware of the sodium content of commercially prepared foods. Cook at home instead of dining out or eating instant foods.

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