Polycystic Ovary Syndrome (PCOS) is a common health condition that affects many women today. It can lead to hormonal changes, irregular menstrual cycles, and fertility challenges. However, with the right lifestyle changes and support from health experts, managing PCOS is possible. Dr. Swati Chabbra, a renowned gynecologist at Miracles Apollo Cradle, shares simple and effective steps for taking control of PCOS and improving overall well-being.
Dr. Swati emphasizes that while PCOS is a common condition, it is also highly manageable with an informed and proactive approach. “Sedentary lifestyles and poor dietary habits can lead to various health conditions including hormonal imbalances and Polycystic Ovary Syndrome. Several examples show how lifestyle changes can significantly improve symptoms. Understanding how to manage it helps women regain their health and take steps toward achieving their reproductive goals,” says Dr. Chhabra. “With the right support and a focus on healthy habits, many females find they can control the PCOS symptoms and feel empowered in their health.”
Simple Steps to Manage PCOS
- Focus on Healthy Habits: Living a healthy lifestyle is crucial for managing PCOS. Dr. Swati advises women to eat well, exercise daily, and maintain a healthy weight to help balance hormones and improve PCOS symptoms. A balanced diet plays a significant role in managing PCOS. Dr. Swati recommends eating foods with a low glycemic index (GI), such as whole grains, vegetables, lean proteins, and healthy fats. These foods help keep blood sugar levels stable, which is essential for women with PCOS. On the other hand, sugary and processed foods can worsen PCOS symptoms, so it’s best to limit or avoid them altogether.
- Exercise Regularly: Exercise is not just about managing weight; it helps balance hormones and improves overall health. Dr. Swati suggests incorporating a variety of physical activities into your routine. Aim for at least 150 minutes of moderate-intensity exercise each week, as health guidelines recommend. The exercise routine can include:
- Cardiovascular exercises: Activities like walking, jogging, cycling, or swimming help improve heart health and boost mood.
- Strength training: Lifting weights or doing bodyweight exercises helps build muscle mass, which can enhance metabolism and improve insulin sensitivity.
- Relaxation exercises: Activities like yoga or stretching can help reduce stress and improve mental well-being.
- Manage Your Weight: For women with PCOS, even a small amount of weight loss can significantly improve symptoms and overall health. Dr. Swati advises focusing on regular, healthy modifications instead of temporary diets. Adopting a balanced diet and staying active can lead to gradual and sustainable weight management.
- Visit a Gynecologist Regularly: Regular check-ups with a gynaecologist are essential for understanding your cycle and finding the best ways to manage PCOS. Dr. Swati emphasizes the importance of tracking your menstrual cycle, knowing when you ovulate, and keeping an eye on other health issues. This information can help your doctor create a tailored management plan.
- Track Your Menstrual Cycle: If you have irregular periods, consider tracking them using an app or a journal. This will help you and your doctor understand your cycle better and plan for pregnancy if that’s a goal. Many apps can also provide insights into ovulation and fertility, making it easier to track changes in your body.
- Check for Other Health Issues: PCOS is often linked to other health conditions, such as thyroid disorders or metabolic syndrome. Regular check-ups can help detect these issues early and allow your doctor to create a comprehensive health plan. Being aware of other potential health challenges is important for your overall well-being.
- Stay Alert for Pregnancy Complications: Women with PCOS may face higher risks during pregnancy, including gestational diabetes. Dr. Swati advises regular prenatal care to closely monitor the health of both mother and baby. This includes routine blood tests and ultrasounds to ensure everything is progressing well.
- Prevent Gestational Diabetes: Monitoring blood sugar levels is essential, especially for women with PCOS who are pregnant. Adhering to a balanced diet and staying active can help manage insulin levels and reduce the risk of developing gestational diabetes. It’s important to communicate any concerns with your gynaecologists in gurgaon to get the appropriate care.
- Routine Prenatal Screenings: Regular prenatal screenings, including ultrasounds and blood tests, are vital for ensuring the health of both mother and baby. Dr. Swati emphasizes the importance of continuous monitoring throughout pregnancy to detect any issues early and provide the best care possible.
- Consider Consulting a Fertility Specialist: For women who are planning to conceive and facing challenges due to PCOS, a fertility specialist can provide additional guidance and support.
- Ovulation-Stimulating Medications: For those trying to conceive, fertility specialists may prescribe medications to help stimulate ovulation, increasing the chances of pregnancy.
- In Vitro Fertilization (IVF): If other options do not work, IVF can be considered. This process involves fertilizing an egg outside the body and then implanting it into the uterus. Many women with PCOS have found success with IVF when facing challenges in conceiving.
- Reduce Stress for Better Hormone Balance: Stress can worsen the symptoms of PCOS, making stress management an essential part of maintaining hormonal health. Mindfulness exercises including meditation, deep breathing, and yoga can help reduce stress levels. Just a few minutes of mindfulness each day can make a significant difference in how you feel, promoting relaxation and balance.
- Improve Sleep: Quality sleep is important for supporting hormone health. Make sure to have 7-9 hours of restful sleep every night. Making a calming bedtime routine can help signal your body that it’s time to wind down. Try activities like reading, gentle stretching, or listening to calming music before bed.
Dr. Swati Chabbra emphasizes that PCOS is highly manageable with a balanced approach that includes lifestyle improvements and regular medical guidance. “With the right knowledge and approaches, females can regain control of their reproductive health and overall well-being,” she adds.
If you’re struggling with PCOS or have questions about your health, don’t hesitate to reach out to a healthcare professional. Taking proactive steps can lead to significant improvements in your overall quality of life.
