Polycystic Ovary Syndrome (PCOS) is a common hormonal condition affecting women of reproductive age. It occurs when the ovaries produce higher levels of androgens (male hormones), leading to irregular periods, acne, weight gain, and difficulty in conceiving.
While medicines can help, lifestyle modification plays a vital role in managing PCOS naturally.
1. Eat a Balanced Diet:
Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats. Limit sugar, processed foods, and refined carbohydrates to help control insulin levels.
2. Exercise Regularly:
Engage in 30 minutes of moderate activity most days — brisk walking, yoga, or cycling. Physical activity helps improve insulin sensitivity and supports weight control.
3. Maintain a Healthy Weight:
Even a small reduction (5–10%) in weight can restore hormonal balance, improve ovulation, and boost fertility.
4. Manage Stress:
High stress worsens hormonal imbalance. Practice deep breathing, mindfulness, or yoga to calm your mind and body.
5. Sleep Well:
Aim for 7–8 hours of sleep daily. Poor sleep can increase hunger hormones and insulin resistance, aggravating PCOS symptoms.
While lifestyle changes are the foundation, some women may require medical treatment or fertility support. Regular consultations help track progress and prevent long-term complications like diabetes and heart disease. With consistent care, healthy habits, and medical guidance, PCOS can be managed effectively, helping women lead healthier lives and achieve natural fertility.
About the Author:
Dr. Tejashri Shrotri is a gynecologist and fertility specialist in South Delhi, experienced in PCOS management, infertility treatment, and women’s reproductive care.