Polycystic ovary syndrome, or PCOS, is a disorder that is caused by a hormonal imbalance. It affects many women of reproductive age. It can cause irregular periods, acne, excess hair growth, infertility, and weight gain. Many women with PCOS struggle to lose weight or maintain a healthy weight, which can worsen their symptoms and increase their risk of diabetes, heart disease, and other complications.
If you have PCOS and want to manage your weight, here are some suggestions that may help you.
Eat a Balanced Diet
A balanced diet is one that includes a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean protein, healthy fats, and dairy. The variety of the diet can help you get the nutrients you need, control your blood sugar levels, and prevent overeating.
Some foods that may be especially beneficial for women with PCOS are high-fiber foods, such as beans, lentils, oats, and berries; anti-inflammatory foods, such as salmon, walnuts, olive oil, and turmeric; and low-glycemic foods, such as apples, pears, carrots, and quinoa.
Avoid Processed Foods and Added Sugars
Processed foods are foods that have been altered from their natural state or have sugar added to them. They are often high in calories, fat, salt, and additives, but low in nutrients and fiber. They can also spike your blood sugar levels and trigger cravings for more sweets. Some examples of processed foods and added sugars are white bread, pastries, candy, soda, chips, and frozen meals.
Exercise is not only good for your physical health but also for your mental health. It can help you burn calories, build muscle, improve your metabolism, reduce stress, and boost your mood. Aim for at least 30 minutes of moderate-intensity exercise five times per week, or 15 minutes of vigorous-intensity exercise five times per week. You can also mix up your routine with different types of exercise, such as cardio, strength training, yoga, or pilates.
Manage Your Stress
Stress can have a negative impact on your hormones, appetite, sleep quality, and mood. It can also make it harder to lose weight or stick to your healthy habits.
To manage your stress levels, try to find healthy ways to cope with it, such as meditation, breathing exercises, journaling, listening to music, or talking to a friend. You can also seek professional help if you feel overwhelmed or depressed.
Get Enough Sleep
Sleep is essential for your body and mind to function properly. It can help you regulate your hormones, control your appetite, repair your tissues, and enhance your memory. Lack of sleep can disrupt your hormonal balance and increase your hunger and cravings. It can also make you feel tired and unmotivated to exercise or eat well.
If you have PCOS and are concerned about controlling your weight, schedule a consultation with a physician in your local area.
Reach out to a local weight management clinic to learn more.