10 Ways to Say Goodbye to PCOS

Inflammation is a key factor in PCOS, so if you want to reduce your symptoms, you must reduce inflammation. Here are some anti-inflammatory foods that can help you say goodbye to PCOS:

• Fruits and vegetables: Rich in antioxidants and fiber, fruits and vegetables are an easy way to reduce inflammatory compounds in the body. Try adding bell peppers, broccoli, spinach, sweet potatoes, kale, and apples for an antioxidant boost.
• Whole grains: Whole grains are considered a great source of fiber and complex carbs. They can help regulate hormones and improve insulin sensitivity. Oatmeal, brown rice, and millet are all nutritious options for reducing inflammation caused by PCOS.
• Fish: Fish such as salmon, albacore tuna, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation. According to one study, women with PCOS who got three grams of omega-3s per day for eight weeks had lower testosterone levels and were more likely to restart regular menstruation than participants who received a placebo. Be sure to limit your intake of other mercury-rich fish, like king mackerel, swordfish, or tilefish.
• Healthy fats: Eating healthy fats like avocados, olive oil, and nuts can also help reduce inflammation associated with PCOS. These foods also provide essential nutrients like vitamin E, which helps support healthy hormone balance.

Regulating Blood Sugar

You can get a handle on PCOS by regulating your blood sugar. High blood sugar often results in an increase in testosterone, which is the primary hormone that causes PCOS symptoms. Here are a few tips to help manage your blood sugar levels:

Cut Back on Carbs

It's no secret that cutting back on carbs can aid you in managing your blood sugar levels. Choose complex carbohydrates such as brown rice, whole-wheat bread, and quinoa over processed white flour-based products.

Add in Protein

Protein helps slow down the digestion of carbohydrates, which keeps your blood sugar levels stable and decreases insulin spikes. Add a few servings of nut butter, tofu, fish, or hummus to your daily meals to increase the protein you consume.

Limit Added Sugars

Added sugars can cause a sudden rise in insulin and glucose levels, so try to limit added sugars in your diet. Instead of reaching for cakes and cookies for dessert, choose fruit or yogurt with honey and nuts for a sweet yet healthier treat.

Dietary Changes

You may already know this, but dietary changes can be key to overcoming PCOS. 

1. Consume healthy fats such as avocados, oily fish, nuts, seeds, and olive oil. Consuming these types of fats can help reduce inflammation in the body, which can also reduce PCOS symptoms.
2. Cut down on carbohydrates such as white bread, pasta, and processed foods. These carbs break down very quickly in the body, leading to rise in blood sugar levels – something that those with PCOS should avoid!
3. Switch out white rice for brown or wild rice, as they are much higher in fiber and other nutrients that aid in symptom relief from PCOS!
4. Incorporate lean proteins into your diet (such as lean meats like chicken or turkey) as these will provide satiation after meals which will help reduce cravings for unhealthy snacks throughout the day!

Make sure you're getting enough iron-rich foods like eggs or leafy. You should not increase your iron consumption without first visiting your doctor. A high iron intake can raise your risk of problems.

Stress Reduction & Sleep Hygiene

You might be wondering how stress and sleep could help with PCOS. Well, it turns out they play a huge role in helping reduce PCOS symptoms. That's because when your body is overworked and under-rested, the hormones that regulate your menstrual cycles and fertility get thrown off track.

So if you're looking to conquer PCOS, here are a few tactics for reducing stress and getting more restful sleep:

Reduce Stress

• Permit yourself to take time away from your responsibilities.
• Practice mindfulness or yoga.
• Spend some time outdoors.
• Talk to friends, family or a therapist about how you're feeling.
• Make time for self-care each day.

Improve Sleep Hygiene

• Get up at a fixed time each day (even on weekends)
• Avoid caffeine late in the day or night.
• Give yourself an hour before bedtime for unwinding activities like reading or yoga stretches.
• Make sure your bedroom is cool, dark, and quiet.
• Avoid using screens near bedtime.

Exercise for Health and Weight Management

Exercise is one of the most important things to do if you're trying to say goodbye to PCOS. Regular exercise can help with everything from improving fertility to regulating hormones and improving your mental health and overall well-being. It can also help you with weight management and achieving a healthy weight.

Here are a few ways that exercise can help with PCOS:

• Exercise strengthens your heart—it increases blood flow and improves blood pressure, which helps reduce the risk of long-term heart problems common in women with PCOS.
• Exercise helps regulate hormones, reducing insulin resistance and testosterone levels—two common issues with PCOS.
• Regular exercise helps reduce stress, anxiety, and depression—three common mental health issues among women with PCOS.
• Exercise helps reduce inflammation—an important factor for managing symptoms of PCOS, such as pain and fatigue.
• Exercise is great for weight management, which is especially important for anyone with PCOS since being overweight or obese can make symptoms worse.

Herbal Supplements for Hormonal Balance

Are you looking for an extra boost to help conquer PCOS? Herbal supplements are a great way to help balance your hormones naturally.

While it's important to remember that herbs and supplements don't work for everyone, there are some helpful ones to try if you're looking for more effective ways to manage PCOS:

1. Chaste Berry: This herb is said to help reduce levels of testosterone and balance estrogen in women with PCOS.
2. Maca Root: Maca root helps balance hormones, increases libido and may also improve mood.
3. Fenugreek: This has been used for thousands of years as an Ayurvedic remedy and is known for restoring hormone balance for women with PCOS.
4. Ashwagandha: An adaptogen that helps reduce inflammation and can help promote hormonal balance in the body.
5. Tribulus: Tribulus has been found to increase ovulation and fertility in women with PCOS.

Always consult a doctor or health professional before trying any new supplement—in some cases, taking herbs and supplements can have adverse effects when mixed with medication or other existing conditions, so it's always best to be sure before taking the plunge!

Probiotics & Prebiotics

Taking daily probiotics and prebiotics can be a great way to conquer PCOS. Probiotics are beneficial bacteria that naturally occur in your gut. You can find them in various foods, such as yogurt, kefir, tempeh, kimchi, and sauerkraut. Prebiotics are indigestible fibers that feed probiotics and can be found in whole grains, raw vegetables, berries, and bananas.

You may also want to supplement with a prebiotic or probiotic supplement for additional support if you feel like you're not getting enough from your diet alone. Taking these supplements helps to promote good digestive health, balance hormones and reduce inflammation. 

Natural Pain Relief Strategies

PCOS has many uncomfortable symptoms, such as painful menstrual cramps, fatigue, and other physical ailments. But thankfully, there are some natural remedies you can try to give yourself some relief.

Aromatherapy with Essential Oils

Essential oils have been used for centuries for physical healing and relaxation. Popular oils such as lavender, peppermint, ginger, eucalyptus, tea tree, chamomile, and rose can all be used to relieve tension in the body while providing anti-inflammatory benefits as well.

Acupuncture & Massage

Acupuncture is an ancient healing technique that uses thin needles inserted into the skin at specific points throughout the body that stimulate healing energy flows called meridians. Massage therapy may also help reduce inflammation responsible for PCOS-related pain by stimulating pressure points along the body's meridian lines.

Lifestyle Changes for PCOS

The following tips are essential for overall health and body weight management, with long-term effects for PCOS:

1. Exercise - Aim for at least 150 minutes of moderate exercise every week and add strength exercises such as squats and lunges.
2. Get adequate sleep - Seven to eight hours of quality sleep each night is needed to improve mental and physical health.
3. Increase magnesium intake - Magnesium can reduce inflammation associated with PCOS and should be part of a PCOS diet. One study demonstrated that giving overweight, insulin-resistant patients 300 mg of magnesium at bedtime resulted in a substantial improvement in fasting blood glucose and insulin levels when compared to giving a placebo.
4. Monitor your sugar intake - Reducing your sugar intake can help reduce insulin resistance, which is a cause of PCOS symptoms.
5. Stress less - Stress increases cortisol levels, worsening inflammation associated with PCOS symptoms. Try adding yoga or meditation into your daily routine to help relax the mind and body.
6. Reduce caffeine consumption - Caffeine increases cortisol levels and causes an increase in heart rate and blood pressure – both of which can be problematic for women with PCOS who have high blood pressure or struggles with anxiety disorders or panic attacks. If you can't live without caffeine intake, try green tea instead. Green tea has been demonstrated to help with insulin resistance. It can also aid in weight management in PCOS women.
7. Avoid refined carbohydrates - Refined carbohydrates cause spikes in your blood sugar levels, prompting your body to produce more insulin which may exacerbate acne breakouts associated with PCOS.
8. Eat plenty of fiber-rich foods- Increase your consumption of fiber-rich vegetables like broccoli, cabbage, and spinach and fruits like apples and bananas. Fiber helps promote digestion, reduce inflammation, and balance hormones.