Polycystic ovary syndrome (PCOS) has become a common hormonal syndrome occurring in 1 in every 10 women. It is observed by irregular menstrual cycles, polycystic ovaries, and higher-than-normal levels of male hormones. There is no one-size-fits-all kind of cure for PCOS. Every person has varying levels of symptoms based on the severity and may need a management plan to reduce the occurrence of the symptoms.

One can manage it by understanding the root cause of the problem and then working towards alleviating the symptoms and promoting hormonal health. Hence, we got in touch with Dr Rajeev Agarwal, Fertility Specialist, and co-founder of Dame Health who shares tips that can help you manage PCOS holistically and with natural remedies that may not require taking medicines, given the condition is not as severe.

“An imbalance in the reproductive hormones disrupts the regular menstrual cycle, making it difficult to conceive. Insulin resistance may also majorly contribute to weight gain and other metabolic issues. The imbalance may further lead to developing anxiety and depression. To manage PCOS holistically, an approach focusing on all its aspects; can yield results,” Dr Rajeev said.

Ways To Manage PCOS Holistically:

Dietary Management:

1. Low glycemic index foods - Including whole grains, legumes, and fruits and vegetables will not let the blood sugar levels spike easily.

2. Anti-inflammatory foods - Including foods that are a good source of omega-3 fatty acids, such as flax seeds and walnuts, and foods that are a good source of antioxidants, like berries and green leafy vegetables. These foods support hormonal balance, improve insulin sensitivity, and enhance overall well-being (enhances energy levels and mood).

3. Protein and good fats - Good-quality protein and good fats in the diet will prevent unwanted sugar cravings. It also prevents unwanted blood sugar spikes since proteins and fats take a little longer to get converted to glucose than foods rich in carbohydrates. Consumption of a combination of protein sources throughout the day is suggested.

4. Eliminating junk - Processed foods that are high in salt and sugar (chips, biscuits, sodas, ready-to-eat food packets, chocolates, ice cream, etc.) are your enemies if you are trying to get rid of PCOS and its symptoms.

1. Adding cinnamon to various dishes can aid in improving insulin sensitivity.

2. Herbal tea made with cloves, cumin seeds, cinnamon, carom seeds, fennel seeds, and coriander seeds can also help in improving metabolic disorders.

3. Turmeric and ginger have anti-inflammatory properties.

1. 150-300 minutes of moderate intensity and 75-150 minutes of vigorous-intensity activity a week will be enough for visible results.

2. A combination of exercises such as 60 minutes of yoga and 30 minutes of walking will help in managing weight efficiently.

3. Strength training and muscle-building exercises like weightlifting or resistance banding can improve metabolic rate and insulin sensitivity.

Stress and Sleep Management:

1. Increased stress levels result in increased cortisol levels. Practising meditation or yoga will lessen stress and promote well-being.

2. Getting at least 7-9 hours of good night’s sleep can positively affect hormonal balance and overall health.

“What works for others may not work for you. Understanding the needs of your body is the key to developing habits that can pull you out of the vicious circle of PCOS symptoms. Seeking professional help to stabilize your mental health and improve your sleep should not be a matter of shame. Keeping your body healthy does take a little effort and sometimes professional help too,” Dr Rajeev further said.

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