PCOS Self-Care Tips (+ Myths Debunked)

Women diagnosed with PCOS may find it challenging to navigate the disorder without understanding the full impact of the disorder. What’s more, you might be getting anxious due to common misconceptions about PCOS.  

Although no cure has been made available for this condition, you can employ effective PCOS self-care treatment to manage the symptoms. These include regularly exercising, adopting a diet corresponding to the metabolic problem, reducing stress, supplementing, and being part of a support group. Below, we explore these PCOS self-care tips in detail and debunk some of the most famous myths about PCOS.  

PCOS Overview 

Polycystic ovary syndrome (PCOS) affects 8% to 13% of women⁽¹⁾ in their childbearing years. One of the most notable causes of fertility, PCOS is a hormonal disorder exhibited by irregular menstruation, elevated male hormones, and multiple cysts in the ovaries. 

Pro tip: Diagnosing PCOS involves a pelvic exam and blood tests that measure androgen hormones as well as female hormones. If you tested positive in these tests, you can still take full control of your health by managing PCOS strategically. Know our tips on how to live a normal life with PCOS. 

How is PCOS linked to insulin resistance?

Most women with PCOS also have insulin resistance⁽²⁾, in which the body does not respond appropriately to insulin, causing an increase in blood sugar levels. 

Coupled with hormonal imbalance and metabolic problems, women with PCOS are inclined to weight gain, and the infamous PCOS belly is distinguished by a higher waist-to-hip ratio than normal. This leads to an apple body shape. 

As a result, metformin for PCOS has been one of the common medications prescribed. Metformin is an anti-diabetic drug that helps reduce glucose in the blood stream.

Also Read: 10 Early Symptoms of Diabetes that You Need to Watch Out for

7 PCOS Self-Care Tips

Women with PCOS ought to manage their weight and hormone levels through activities that improve their metabolism and stress response. The basic PCOS self-care strategies do not stir away from holistic health approaches that work regardless of any medical condition. 

Nonetheless, these activities aim to encourage PCOS weight loss, insulin use, and hormone balance. 

1. Keep a regular exercise routine

Getting regular exercise gets thrown around a lot when it comes to adopting a healthy lifestyle, and yet it’s typically one of the most ignored recommendations. But if you have PCOS, the more you should pay attention to practicing this routine.

Regular exercise can significantly influence weight loss and prevent insulin resistance, a hallmark of PCOS. It also increases endorphins, which can help reduce stress. 

Secure a 30-minute window in your schedule to do moderate-intensity exercises, such as brisk walking, jumping rope, water aerobics, and jogging. If you’re into sports, add in some sessions for volleyball, lawn tennis, and bicycling. 

2. Choose a low-glycemic diet

A low-glycemic diet consists of foods with a reduced glycemic index (55 or less) that don’t cause a spike in blood sugar levels. Since insulin resistance is directly linked to PCOS, it is wise to follow a meal plan that prevents abnormal increases in blood glucose⁽³⁾. 

Some of the foods with low GI value include the following:

• Lettuce, cabbage, and broccoli 
• Mushrooms
• Cashews and walnuts
• Oatmeal and whole grains
• Apples, pears, and oranges
• Dark chocolate
• Bananas, kiwi, and grapes

Another PCOS self-care diet is to portion high-GI foods, ensuring they are consumed in low amounts. To do so, you’ll need to document the type of food you consume. Consider using a food tracker app. 

3. Meditate more

Stress elevates cortisol, disrupting other hormone functions. High cortisol levels often influence androgen and insulin imbalance, a typical condition linked to PCOS. That said, stress management is a crucial PCOS self-care strategy to manage the symptoms.

Meditation⁽⁴⁾ is one of the most notable stress relief techniques. It helps trigger the body’s relaxation response, allowing you to sleep better with lowered blood pressure and heart rate, as well as slow breathing and muscle decompression.     

On top of its physical impact, meditation also helps women with PCOS regulate their emotions and promote self-awareness. The psychological effect of PCOS⁽⁵⁾ can sometimes lead to self-criticism and negative self-talk. Regular meditation can overturn these mental strains, allowing you to have greater self-compassion.

Also Read: Meditation Benefits: How Mindful Meditation Boosts Your Health

4. Schedule nature trips

Spending time in nature is another effective way to decrease stress and manage PCOS symptoms. Treated as complementary therapy, hiking, walking, or simply being with nature can lower cortisol levels. 

The calming effect of the countryside, seascape, or landscape can help reduce symptoms of anxiety and extreme sadness⁽⁶⁾, conditions that are prevalent among women with PCOS. 

Also, spending outdoors allows you to get more vitamin D from sunlight. According to studies, vitamin D deficiency⁽⁷⁾ contributes to menstrual irregularities and fertility issues. On the contrary, vitamin D supplementation improves ovulation and lower blood testosterone levels among women. 

Also Read: 

• 5 Incredible Reasons Why You Need Sufficient Vitamin D
• How to Know if You Have a Vitamin D Deficiency

5. Secure enough sleep

Lack of sleep can worsen PCOS symptoms. For example, if you don’t get sufficient sleep, your insulin can become more resistant to insulin, and other hormones like cortisol and blood testosterone can be disrupted. In addition, sleep deprivation also impacts your cardiovascular functions.  

On the other hand, maintaining a regular nightly routine and getting enough sleep improves insulin sensitivity, reduces stress, and lowers inflammation that may exacerbate PCOS symptoms. This practice also helps you limit your cravings and overeating, which leads to weight gain.

Experiencing sleep disturbances⁽⁸⁾ if you have PCOS can be recurrent. If not addressed, it can be a vicious cycle that triggers PCOS symptoms, which, in turn, causes insufficient sleep. 

Secure seven to eight hours of quality sleep every night. Set a specific time to go to bed and adjust your room atmosphere, such as the temperature and lighting, in a way that promotes relaxation and languor.  

Also Read:

• 7 Science-Backed Tips To Sleep Better if You Have Anxiety
• The Two Things That Will Make Sleep Better

6. Consider taking supplements

Pairing up a well-planned diet and other PCOS self-care strategies with specific supplements may increase your chances of improving fertility while suppressing aggressive symptoms. However, it is of utmost importance to consult your doctor before purchasing supplements in the drug store. 

Nonetheless, for information purposes, the following are the most common supplements associated with PCOS.

• Inositol: A compound found in nature, inositol is poised as a possible alternative to metformin⁽⁹⁾ to help lower blood sugar levels, combat insulin resistance, regulate menstruation, and lower androgen levels in women with PCOS. 
• Vitamin D: About 70% of women with PCOS⁽⁷⁾ have vitamin D deficiency. Hence, vitamin D supplementation is often recommended to help improve insulin resistance and reproductive functions. 
• N-Acetyl-Cysteine (NAC): Another potential metformin alternative, NAC is an antioxidant that can improve metabolism⁽¹⁰⁾ among women with PCOS. Not only does it improve insulin sensitivity, but it also combats oxidative stress and helps regulate ovulation. 
• Omega-3 fatty acids: This supplement can help manage hirsutism or excessive hair growth in women with PCOS. Plus, omega-3 fatty acids⁽¹¹⁾ have anti-inflammatory properties that can aid in improving insulin resistance. 
• Vitamin B12: This vitamin is often recommended to correct deficiencies caused by metformin intake. In addition, vitamin B12 (folate) supplements⁽¹²⁾ improve insulin sensitivity, lower homocysteine levels, reduce the risk of heart disease, and regulate mood.  

Also Read: The Signs and Symptoms of Vitamin B Deficiency

7. Join a support group

PCOS poses many physical and emotional challenges to women. Joining a support group allows you to have a safe place to voice your experiences, concerns, and frustrations and find and provide support to those who can relate to your situation. 

Support groups also help break down the stigma surrounding PCOS, particularly regarding fertility and weight management. Likewise, the same group can help you become more motivated as you’ll get more encouragement to sustain the necessary lifestyle changes to regulate the symptoms. 

6 PCOS Myths You Shouldn’t Believe

Approximately five to six million women⁽¹³⁾ are diagnosed with PCOS in the US. With such numbers, it comes as no surprise that certain information can be misinterpreted, causing further distress to women with the condition. Here are some of the most common myths about PCOS and the truth behind them.   

1. Women with PCOS cannot get pregnant.

This myth may come from the fact that PCOS is the primary cause of infertility among women. However, this data usually refers to undiagnosed or severe PCOS. Many women who have managed their symptoms and followed through with the recommended lifestyle alteration and treatment were able to conceive and give birth. 

2. All women with PCOS have ovarian cysts. 

Despite the term polycystic in PCOS, which means multiple cysts, not all women with the condition have cysts in their ovaries. PCOS, first and foremost, is a hormonal disorder associated with irregular periods and high androgen levels. Some women with PCOS do have ovarian cysts, and these cysts can also develop among women without PCOS. Those without cysts may have enlarged ovaries with a heap of small follicles around the eggs that can disrupt ovulation.

3. Irregular menstruation equates to PCOS. 

Experiencing an irregular period does not automatically suggest that you have PCOS. Although it is a usual symptom of the condition, irregular menstruation can also be caused by other factors, such as hormonal fluctuations due to stress or birth control, thyroid disorders, uterine polyps, or certain medications. 

4. Only overweight women have PCOS. 

PCOS is not exclusive to obese or overweight women. This misconception comes from the fact that many women with weight problems have the condition. However, PCOS can affect women of all shapes and sizes, especially those at risk of insulin resistance. 

5. PCOS is caused solely by your lifestyle choices.

The exact pathology of PCOS remains to be seen. Plus, contrary to popular belief, your lifestyle is not the only driving force to developing PCOS, albeit it’s a notable factor. PCOS can also be influenced by genetics. If you know someone in your family with the condition, chances are you have a higher risk of following their steps. 

6. Weight loss will resolve PCOS.

Weight gain appears to be the primary wall that women with PCOS have to break, as it is associated with other conditions that can worsen the issue. While it is true that weight loss can improve the symptoms and even reduce the long-term health effects of PCOS, it doesn’t obliterate the condition. 

In addition, the impact of weight loss may not be the same for all women. Some may still feel the prominence of the symptoms even after losing weight, while others may find medications can reduce the marks of PCOS more. Either way, keep in mind that there still isn’t any cure for PCOS. Hence, a singular approach to managing PCOS may not be sufficient.  

Frequently Asked Questions

How to improve life with PCOS?

Keeping a healthy weight is a good way to manage PCOS and improve your overall quality of life. In addition, make sure you get enough sleep and exercise while reducing your stress levels. Also, consider taking supplements that can help you improve your hormonal imbalance. In doing so, however, make sure to consult your doctor first. 

What worsens PCOS?

Obesity is the number one condition that can exacerbate PCOS. Weight gain caused by excessive fats can lead to insulin resistance, which increases your androgen levels and worsens PCOS symptoms. While there is a possible genetic component in obesity, lifestyle remains the most active mover. These lifestyle choices include poor diet and lack of physical activity.  

How to cure PCOS permanently? 

Unfortunately, PCOS doesn’t have any cure. However, you can manage the symptoms and live a normal life by following a healthy lifestyle and taking medications prescribed by your doctor. 

The Bottom Line

It’s important to remember that living with PCOS requires patience and dedication to self-care. If you or someone you know has PCOS, encourage them to seek support, stay informed, and work with healthcare providers on a personalized treatment plan. Together, we can raise awareness, debunk myths, and empower individuals to live well with PCOS.

Sources 

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