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Adopt a PCOS-Friendly Diet
One of the most powerful tools in managing PCOS is through diet! I emphasise the importance of consuming whole, nutrient-dense foods that help stabilise blood sugar levels and reduce inflammation. This includes plenty of fruits, vegetables, lean proteins and healthy fats. Additionally, incorporating low-glycemic index foods and minimising processed sugars and refined carbohydrates can help regulate insulin levels, which is crucial in PCOS management. Plus no snacking! Three main meals per day plus at least a 12 hour fast overnight.
Prioritise Regular Exercise
Regular physical activity is key in managing PCOS symptoms. Exercise helps improve insulin sensitivity, aids in weight management, and reduces stress levels—all of which are beneficial for women with PCOS. Incorporate a combination of cardiovascular exercise, strength training, and mind-body practices like yoga or tai chi into your routine. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the benefits. Plus a daily target of 10,000 steps is a great idea too!
Focus on Hormone Balancing Herbs and Supplements
Naturopathic medicine can offer a great range of effective herbs and supplements for hrormonal conditions such as PCOS. Some commonly recommended herbs include chasteberry (Vitex agnus-castus), spearmint and berberine containing herbs which may help regulate menstrual cycles, improve insulin sensitivity and reduce excess androgens. Additionally, supplements like inositol, magnesium, omega-3 fatty acids, and N-acetylcysteine (NAC) have shown promise in improving insulin sensitivity and ovarian function in women with PCOS. Remember though, it is not a "one size fits all approach" when it comes to supplementing. This is where working with a naturopath (to give you a targeted and effective approach is SO important!). You can book an appointment with me here.
Manage Stress Effectively
Chronic stress can exacerbate PCOS symptoms by disrupting hormone balance and increasing inflammation in the body. Therefore, incorporating stress management techniques is crucial for women with PCOS. I often recommend practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation to help reduce stress levels. Time in nature is wonderful too. Prioritising self-care activities and establishing healthy boundaries can also contribute to overall well-being.
Seek Individualized Naturopathic Care
Every woman with PCOS is unique, and what works for one person may not be effective for another. Therefore, seeking individualised naturopathic care is essential for personalised treatment and support. A qualified naturopathic doctor can conduct a comprehensive assessment of your health history, symptoms, and goals to create a tailored treatment plan that addresses your specific needs. I can help you with this. Book your free discovery call here.