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Simple lifestyle changes can help you better manage PCOS


Polycystic ovarian syndrome (PCOS) is expected to affect 5% to 10% of reproductive-aged females. PCOS is a hormonal disorder that causes your ovaries to expand and fill with fluid pockets, resulting in inconsistent egg release. Book your appointment with Dr. Amita Shah who is the Best gynae in Gurgaon.

Infertility, weight gain, and severe cramping and bleeding during periods can all result from an imbalance in your reproductive hormones. It can also cause you to develop face and body hair, acne, and hair loss on your scalp.

Obesity, diabetes, high blood pressure, liver inflammation, infertility, and cancer of the reproductive organs can all be reduced with proper therapy. Medication, hormone therapies, and lifestyle modifications may all be part of your PCOS treatment plan.

Changes in lifestyle that can improve your PCOS

Every patient is different, which is why it’s critical to seek the advice of a medical specialist, like an endocrinologist, to manage PCOS. Dr. Amita Shah can help you determine the best approach for your PCOS, but these four lifestyle adjustments can make almost anyone feel better.

Reduce your tension.

Cortisol, the stress hormone, is elevated in PCOS women. Finding techniques to reduce stress, aids in hormone balance. Journal regularly to identify the major sources of stress in your life and then try to find solutions to alleviate that tension.

Improve your sleeping habits

Sleep deprivation or irregular sleep patterns also have an impact on your hormones. Longer periods of deep sleep may aid with hormonal balance. Melatonin, the sleep hormone, can affect other hormones when it is absent.

Exercise regularly

Exercise can have an effect on testosterone, which is a factor in PCOS. Exercising for 20 minutes three times a week at a moderate level will help you manage your hormones and lose weight.

Take nutrition into consideration.

Cutting back on carbohydrates and sugary foods helps reduce insulin resistance and androgen excess. Around half of all women with PCOS are overweight or obese, with the majority of their weight concentrated in the abdomen. If you fall into this category, decreasing merely 5% of your excess weight can help alleviate symptoms.

During their reproductive years, one out of every ten women suffers from the hormonal condition polycystic ovarian syndrome (PCOS). Women with PCOS frequently have hormonal imbalances, slow metabolism, and, as a result, acquire weight. Fortunately, a few simple dietary changes can help you lose weight.

Relationship Between Weight and PCOS

According to the study, over half of all women with PCOS are overweight or obese. Because a high body mass index (BMI) is linked to a variety of health problems, women with PCOS are more likely to develop fatty liver, hypertension, high cholesterol, and insulin resistance. These women may get heart disease, stroke, or diabetes if their weight is not controlled.

PCOS and diabetes

Women who struggle with weight issues due to PCOS are more likely than the general population to develop type 2 diabetes. When insulin levels are high, the hormone is no longer able to efficiently control blood sugar levels or manage how food is converted into energy. Insulin resistance in persons with PCOS can also be exacerbated by a lack of physical activity and poor food habits.

Tips for Women with PCOS and High BMIs

Although there is no cure for PCOS, a balanced diet can help you lose weight, lower your blood glucose levels, and improve your high blood pressure and cholesterol. Here are six pointers to get you started:

  • Monitor your portion sizes.

Begin by reviewing nutrition labels on packaged foods to determine what is considered the proper portion size. Appropriate portion sizes should be frequent and significantly smaller than we believe. Reading labels can help you measure your daily caloric intake as well as prevent overeating.

  • Consume whole grains and fiber-rich foods.

When attempting to avoid or control diabetes, you must be selective with your carbohydrate intake. Choose complex and nutrient-rich carbohydrates such as vegetables, fruits, legumes, and whole grains since fibre helps manage blood sugar levels and makes you feel fuller. As a bonus, boosting your fibre consumption can help lower your cholesterol.

  • Limit added sugars.

It’s time to reign in your sugar tooth! Unnatural sweeteners provide calories with no nutritional benefits, and too much sugar can lead to obesity and other health issues. Try substituting fruit or dark chocolate for candy, cake, or cookies. You can also reduce your sugar intake by replacing juice or soda with water or sugar-free, flavoured sparkling water.

  • Balance your plate.

Maintaining a healthy weight requires a well-balanced diet. Here’s a brief reference: Non-starchy veggies, such as grilled asparagus, roasted broccoli, or a salad, should account for half of your plate. Fill a quarter of your plate with lean protein, such as skinless (non-fried!) fowl or fish. A “good” carbohydrate, such as brown rice, whole wheat pasta, or sweet potato, should make up the other quarter of your meal.

  • Limit added salt.

Because processed or restaurant-made foods contain the majority of the sodium we consume, it is recommended to eat as much home-cooked food as possible. On busy days, select a packaged food product with the lowest salt content per serving. Also, keep in mind that a low-sodium diet does not have to be boring. Herbs and spices, whether fresh or dried, provide a lot of flavour.

  • Choose fats that are good for your heart.

Reduce or avoid foods high in saturated or trans fats to improve heart health. Instead of using vegetable oil or shortening, use olive or avocado oil — or oils manufactured from nuts or seeds. But keep in mind that heart-healthy fats include a lot of calories, so eat them in moderation.

Call and book your appointment with Global Women’s Clinic for PCOS treatment

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Ankush Gaur
Ankush Gaur
Geeta Upadhyay
Geeta Upadhyay
I would highly recommend Dr Amita Shah to anyone in need of a gynaecologist. She is incredibly professional and always takes care of her patients. I have never had an issue with her and she has always been very responsive to my needs. I would definitely recommend her to anyone in need of a gynaecologist!
Sandeep Ranga
Sandeep Ranga
I had been suffering from severe pain and heavy bleeding for so many years.My ultrasound showed a large cyst in the uterus .All doctors had advised open surgery but Dr Amita Shah advised Laparoscopic surgery.Surgery was very smooth,I had no pain and my recovery was very fast.I am very thankful to Dr Amita Shah.She is a very skilled surgeon and very polite and gentle with her patients.Highly recommended for Laparoscopic surgery.
I have made all the pregnancy visits to Dr. Amita Shah, and my end-to-end experience with her has been wonderful. I was someone who was absolutely terrified of needles, but with Dr. Amita Shah's constant guidance and good consultation, I could overcome a lot of my stress and worries related to delivery as well as during the pregnancy phase. Both the doctor and her clinic staff are helpful and amiable. She was all ears when it came to even the tiniest of details and issues, listened calmly and resolved all my issues. She was also constantly available via phone and WhatsApp to clear any doubts that popped up in my head in addition to the in-clinic visits where she eased my mind and resolved plenty of my concerns. At the time of my delivery, she offered complete mental support and her presence itself offered calmness to me. I highly recommend Dr. Amita Shah for her professionalism, empathy and supportive attitude. By God's grace, we are blessed with a baby girl in December, and I have been on the path to a smooth and fast recovery since then.
monika agarwal
monika agarwal
My end to end experience with Dr. Amita Shah has been very amazing. I found her trustworthy in the very first visit. The medications very limited and She handled the emergency of water break very diligently and ensured safe delivery of my baby. She is calm, positive and considerate and will make your pregnancy journey beautifuI with no stress. I highly recommend Dr Amita Shah.
M Grewal
M Grewal
I have been visiting Dr Amita for 11 years now. She has helped deliver my kids and then for few other concerns. She is very kind, empathetic, and very gentle. She understands and a great listener. Trust her completely.
Zoya Khan
Zoya Khan
I consulted Dr Amita for my Scar Endometriosis, she not only understood my problem but at the same time explained the entire ailment in detail. She assisted me at every step, her calm demeanour and patience made it very comfortable for me. The best part was she was so approachable although the process. I became a fan of her the way she did my dressings, removed my drain pipe with no pain extremely softly, she has magic in her hands .The best gynaecologist I have ever met. God Bless her always. Thank you so much.
Suchismita Adhikari
Suchismita Adhikari
Our experience with Dr Amita mam and her clinical expertise has been fabulous. Her staff, Ms Komal and Ms. Ashu are very kind and cooperative. Dr. Amita operated on my mother with such finnese. Explained each and every step in detail. She is a very good gynaecologist. Happy we found her to treat my mom.