How to help improve PCOS symptoms naturally
Lifestyle changes are a simple and effective way to regain a sense of control over your health and fertility by helping to manage some of the symptoms of PCOS that can affect day-to-day life. Below is a list of some lifestyle factors you could take into account when trying to manage your PCOS symptoms. The following can be beneficial for fertility, but are generally helpful to anyone who is struggling with PCOS.
Thirty minutes of low to moderate exercise every day can help prevent weight gain and diabetes, plus it can regulate hormones. Some exercises to consider for this could be yoga, cycling, running and swimming. A few resistance training sessions per week can also be useful for reducing insulin resistance and helping to regulate androgen hormones.
Some foods may offer fertility benefits due to the specific nutrients they contain. Reducing refined foods such as sugar, alcohol and processed foods, whilst increasing your protein and fat consumption by eating ingredients such as eggs, chicken, fish, avocado and seeds can help you maintain stable blood sugar throughout the day. A fiber-rich diet, which would include lentils, beans, nuts and grains, may also help to improve fertility.
Making sure you get enough sleep (roughly 7 to 9 hours per night) can be beneficial for managing PCOS symptoms on multiple levels. Sleep can reduce stress levels. Having too much stress can interfere with hormone regulation. Sleep can regulate your appetite, as sleep deprivation can trigger the ghrelin hormone which causes a hunger response.
Limit Environmental Toxins
Environmental toxins such as those found in beauty and cleaning products, plastic food containers and some foods such as meat and fish can interfere with hormone production. Limiting your exposure to these (i.e. by only eating fish twice a week or double checking the ingredients on your beauty products) may help to improve your hormone balance.