PCOS Management: 3 Lifestyle Strategies to Protect Your Health

If you have polycystic ovary syndrome (PCOS), you know how impactful issues like irregular periods, hormone imbalances, pelvic pain, and fertility challenges can be.

While anyone with a uterus can develop PCOS, having type 2 diabetes or a family history of PCOS increases your risk. There’s no known cure for PCOS, but appropriate medical treatment and lifestyle changes can help reduce your symptoms while guarding against complications. 

Our medical team at Sellwood Medical Clinic, with four locations in the metro Portland area, offers gynecological care and well-woman exams to help minimize your PCOS symptoms and enhance your overall health.

In light of PCOS Awareness Month, here’s a look at three smart lifestyle changes to consider.

1. Eat a healthy diet

Eating a diet based on nutritious foods may help ease your PCOS symptoms by reducing inflammation. Anti-inflammatory foods include colorful fruits and vegetables, whole grains, oily fish, and flaxseeds. When you eat foods that increase inflammation, such as refined grains, fried foods, and added sugars, keep your portions modest.

Because 50-75% of people with PCOS have insulin resistance, eating habits that promote blood sugar control may help too. To keep your glucose levels in a positive place, focus on low-glycemic foods, such as whole grains, vegetables, and high-fiber fruits. 

Pairing carbohydrate-rich foods with good sources of protein, such as lean poultry, fish, or tofu, promotes blood sugar control as well.

2. Exercise regularly

You don’t need to become a competitive athlete to manage your PCOS, but general fitness can go a long way. Getting your heart rate up by exercising at least 120 minutes each week can help you lose excess weight and reduce the concentration of testosterone in your blood. 

Routine exercise can also boost your mood, keep your immune system strong, and make restful sleep more likely.

In addition to cardiovascular activities throughout the week, such as hiking, dancing, or biking, work in strength training exercises, like squats, situps, and using free weights, a couple of times per week.

3. Prioritize stress-relief and mindfulness

It’s normal to feel stressed or anxious while living with PCOS, both due to hormonal fluctuations and the symptoms you experience. One study found that performing mindfulness exercises twice a week significantly reduced the amount of worry and lowered stress levels in women with PCOS.

Examples of mindfulness practices include breathing exercises, guided meditation, walking meditation, and yoga. 

Leaning on your care team at Sellwood Medical Clinic can also lessen the burden of PCOS-related stress. Gynecologist Dr. Jenna Murray specializes in pelvic pain and gynecologic surgery, making her a terrific resource if you’re not yet diagnosed or you’re a candidate for laparoscopic surgery for PCOS.

To learn more about smart PCOS lifestyle habits or to get started with compassionate treatment, call the Sellwood Medical Clinic location closest to you or use the online booking feature here. We’re here to help protect your health when you’re dealing with PCOS.