Polycystic ovary syndrome (PCOS) affects many women worldwide. Around 8–13% of reproductive-aged women have this condition, and many more may be undiagnosed. PCOS can cause hormonal imbalances, ovarian cysts, and high androgen levels. These impacts can lead to symptoms like acne, weight gain, irregular menstrual periods, excess body and facial hair, and more. As such, dealing with PCOS can be a traumatic experience. If you’ve been diagnosed with it, you might struggle with obesity, body image issues, infertility, or social stigma.
However, it’s not impossible to manage your condition. There are many ways to care for your body and foster love for yourself, even with PCOS. Here are a few ways you can care for and love your body to help manage PCOS:
Pay attention to your diet
Insulin resistance and obesity are common struggles for women with PCOS, so paying attention to what you eat can help manage weight, blood sugar, and even acne and hair growth. There’s no perfect diet, but the ideal PCOS diet for weight loss is a nutrient-rich diet you can follow long-term without feeling deprived. This can make it easier to stick to and keeps you fulfilled.
Fiber-rich foods like whole grains, non-starchy vegetables, legumes, fruits, and more have a stabilizing effect on blood sugar and insulin levels. Eating protein like chicken, fish, lean meats, tofu, and eggs at every meal and snack helps you feel fuller and promotes weight loss. Limiting your intake of sugary foods and processed carbohydrates can help manage your weight and blood sugar. You don’t need to cut anything out of your diet or restrict yourself, but it’s important to find the correct balance to keep your weight and hormones in check. Eating nutritious foods that you love is a great way to make your dietary changes more sustainable.
Get moving
Physical activity has many benefits for your overall well-being and is especially good for women with PCOS. PCOS makes women more susceptible to obesity and diabetes due to insulin resistance. Exercise can help boost physical health, promote weight loss, and aid in stress management—allowing you to manage the condition. It can even improve reproductive functions and reduce the chances of infertility for women with PCOS. Finding an exercise that makes you feel good and suits your lifestyle will motivate you to get moving.
You can try exercises like yoga, pilates, and tai chi, which can help you burn calories while lowering stress levels. Stress can exacerbate PCOS symptoms, so addressing it through exercise can help you target both your body and mind. Cardio is a great way to get your heart pumping; swimming, running, and cycling are great examples, and you can lower or increase the intensity as needed. Walking is also a simple yet effective way to exercise. A 30 to 45-minute walk per day can boost your mood, burn calories, and lower your blood sugar.
Address your stress
Dealing with PCOS is a stressful experience, and constantly worrying about it and other lifestyle factors can put an even bigger strain on your body. Stress can contribute to the increased levels of androgens in your body, worsening your symptoms and increasing your risk of other chronic conditions like diabetes.
You can start managing stress by figuring out the root cause, whether it’s work, home life, your condition, or other factors. You integrate things like meditation, enjoying a hobby, or spending time in nature into your schedule, which can increase your happy hormones. As mentioned, exercise is also a great stress-buster and allows you to manage other PCOS symptoms and decrease stress. Above all, it’s important to be easy on yourself when dealing with PCOS. It’s not an easy journey, but accepting the setbacks, taking breaks, and allowing yourself to mess up sometimes can help you view yourself and your body in a better light. A loving mindset can take even more pressure off you when you aren’t hard on yourself for not being perfect, making it easier to manage your condition.
