Managing with PCOS | Marcia Sena

Over the past few years, PCOS have experienced many young women, impacting both fertility and quality of life. Although awareness has grown, to positive outcomes, trying to manage PCOS through diet and lifestyle can be overwhelming. If you are facing PCOS, I will go through some foundational strategies that can be incorporated into your lifestyle to help support your PCOS journey.

What is PCOS?

A creative paper cutout illustration of a red heart with pink fallopian tubes on a blue background. Below the heart, Scrabble tiles spell out 'PCOS,' representing Polycystic Ovarian Syndrome awareness.

Polycystic Ovarian Syndrome (PCOS) is a condition that affects women of reproductive age. It presents with irregular periods, hyperandrogenism, and cysts on the ovaries. This may lead to a variety of symptoms, such as:

  • Missed, irregular, or absent periods
  • Weight gain
  • Insulin resistance or diabetes
  • Infertility challenges
  • Acne
  • Body hair growth (chin, face, abdomen)
  • Thinning hair or hair loss
  • Mood challenges

Lifestyle and Dietary Modifications to Support PCOS

The goal of PCOS management is to make changes that promote hormonal balance, support quality of life, and regulate the menstrual cycle.

Aim for a Nutrient-Dense Diet:

  • To support glucose balance and insulin sensitivity: Include protein and fiber with each meal and consume low glycemic index foods (whole grains, legumes, vegetables, fruits).
  • To help with inflammation: Incorporate anti-inflammatory foods such as healthy fats (fish, flaxseeds, chia seeds, walnuts).

Lifestyle Modifications:

  • Regular Exercise: Engage in weekly exercise to support insulin sensitivity, manage weight, and ease stress. Include resistance training, weightlifting, and cardio workouts.
  • Stress Management: Use techniques like meditation, deep breathing, or other activities that help ease stress.

A smiling woman wearing a black hoodie and maroon leggings is working out on a leg press machine in a gym, supporting her PCOS management journey. The background features various exercise equipment and a wooden door.

Supplements:

  • Inositol: Helps support insulin sensitivity and supports ovarian health.
  • Vitex (Chaste Tree): A hormonal modulator that helps regulate the menstrual cycle and hormone levels for ovulation.
  • Spearmint Tea: Has androgen-reducing effects that can help with excessive hair growth.
  • NAC (N-acetylcysteine): Helps ease oxidative stress and inflammation, supporting hormonal function.

Other Holistic Approaches:

  • Acupuncture, aromatherapy, and traditional Chinese medicine may complement conventional care by supporting hormone regulation and stress reduction.

For individualized care and support in managing PCOS, it is important to work with a naturopath to help integrate these lifestyle changes effectively.