Polycystic ovary syndrome (PCOS) affects around 1 in 10 women of reproductive age. Following a few PCOS self-care tips can make some of your symptoms more manageable.
No cure for PCOS exists, but there are effective ways to deal with symptoms and improve your overall well-being. If you’re living with PCOS, self-care is a powerful tool to help you feel better physically and emotionally.
While these tips can significantly improve how you feel day to day, don’t hesitate to make an appointment with your gynecologist to discuss your symptoms and condition.
PCOS self-care tips
Polycystic ovary syndrome, or PCOS, is a condition that impacts hormone levels, causing a range of symptoms, including irregular periods, excessive hair growth, weight gain and acne. Managing PCOS isn’t about a quick fix but about finding a balanced approach to health. Incorporating self-care into your daily routine can help you feel better physically and mentally.
However, it’s important to remember that what works for one person may not work for another, so listen to your body and make adjustments as needed.
Maintain a balanced diet
A healthy diet plays a crucial role in managing PCOS. One key thing to remember is that PCOS can affect insulin levels.
Insulin resistance is common in women with PCOS, which means the body doesn’t respond to insulin as effectively as it should and leads to higher blood sugar levels. This can make it harder to manage weight and may lead to other health complications like type 2 diabetes.
Tip: Aim for a balanced diet that includes plenty of whole foods such as:
- Fruits and vegetables: These provide vitamins, minerals and fiber that help regulate blood sugar levels.
- Whole grains: Brown rice, quinoa, oats and whole wheat bread can provide steady energy and improve insulin sensitivity.
- Lean proteins: Skinless chicken, fish, tofu and legumes can help manage hunger and promote a healthy weight.
- Healthy fats: Avocados, nuts, seeds and olive oil can support hormonal balance.
- Focus on low-glycemic index foods: Low-GI foods digest slower, which can help stabilize blood sugar. Examples include sweet potatoes, legumes and whole grains.
Exercise regularly
Physical activity is another cornerstone of managing PCOS symptoms. Exercise can help reduce insulin resistance, promote weight loss and regulate your menstrual cycle. It also helps improve mood and reduce stress. That can be beneficial for women with PCOS because they are more likely to experience anxiety or depression.
Tip: Aim for at least 30 minutes of moderate-intensity exercise, such as walking, cycling or swimming, most days of the week. Resistance training, like weight lifting, is also helpful for improving insulin sensitivity and building lean muscle.
Don’t worry if you’re just starting or have trouble finding time – consistency is key. Even shorter bouts of exercise can have a positive effect.
Manage stress effectively
Chronic stress can exacerbate the symptoms of PCOS, such as irregular periods, hair loss and acne. When we experience stress, our bodies produce more cortisol, a stress hormone that can interfere with hormone regulation. Managing stress is necessary for PCOS self-care.
Tip: Consider incorporating stress-reducing activities into your daily routine:
- Mindfulness meditation: Even just 10 minutes a day can help lower cortisol levels and improve your sense of well-being.
- Deep breathing exercises: These can help you relax and lower stress in the moment.
- Yoga: Yoga is excellent for both physical and mental health. It combines gentle movement with breathwork, which can help calm the nervous system.
Take time to unwind, even if it’s just for a few minutes a day. Practicing this can make a noticeable difference in how you manage your symptoms.
Get enough sleep
Sleep is often underestimated when it comes to health, but it’s essential for PCOS self-care. Studies show that women with PCOS are more likely to experience sleep disturbances, such as insomnia or sleep apnea. Poor sleep can contribute to hormone imbalances, insulin resistance and even weight gain.
Tip: Aim for seven to nine hours of quality sleep each night. Here are some tips to improve your sleep hygiene:
- Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day.
- Create a relaxing bedtime routine: Activities like reading, taking a warm bath or practicing relaxation techniques tell your body it’s time to wind down.
- Limit screen time: The blue light from phones, computers and TVs can interfere with your ability to fall asleep. Try to avoid screens for at least an hour before bed.
Consider supplements
Certain supplements may help manage PCOS symptoms. However, it’s important to consult with your provider before adding any new supplements to your routine. This is especially true if you’re taking medications for PCOS.
Common supplements that may help include:
- Inositol: This naturally occurring compound has been shown to help improve insulin sensitivity and promote regular ovulation in women with PCOS.
- Vitamin D: Many women with PCOS are deficient in vitamin D, affecting insulin sensitivity and overall hormonal balance.
- Omega-3 fatty acids: These can help reduce inflammation and improve insulin resistance.
Your doctor can guide you on the best supplements based on your specific needs.
Consider medical treatment
While lifestyle changes like diet, exercise and stress management are essential self-care for PCOS, some women may also benefit from medical treatment. Your doctor may recommend medications that target specific symptoms to help manage symptoms.
If you’re struggling with irregular periods, excessive hair growth, acne or other PCOS-related issues, speak to your provider about potential treatment options. They can help you find the best treatment plan for your situation.
Embrace a support system
Living with PCOS can sometimes feel overwhelming, but you don’t have to do it alone. Joining a support group or talking to others who are going through similar experiences can be incredibly beneficial.
Whether online or in-person, a support system can offer valuable advice, emotional encouragement and a sense of community.
How we can help
Be kind to yourself as you navigate PCOS. Understand that PCOS self-care can be effective in managing your condition. However, always consult with your provider before making significant changes to your diet, exercise or supplement routine.
Learn about the gynecological and women’s health services we offer at Mercy Health.
