According to Dr. Nidhi Nigam, clinical nutritionist, health coach and TEDx speaker, there is no permanent medical cure for Polycystic Ovary Syndrome (PCOS). But the good news is that it can be reversed or managed to a great extent by adopting the right lifestyle and balanced routine. Actually, the main cause of PCOS is hormonal imbalance and insulin resistance in the body. If insulin sensitivity is improved and hormones are balanced, not only the symptoms of PCOS improve but it also has a positive effect on overall health. Therefore, PCOS should not be seen as a permanent disease, but as a condition that can be controlled with proper diet, regular exercise and stress management.
Importance of nutrition
Dr. Nigam says that the first step to manage PCOS is a balanced diet. To control blood sugar levels and increase insulin sensitivity, one should consume high-fiber foods such as green vegetables, fruits and whole grains. Apart from this, foods like lean protein i.e. eggs, fish, pulses and cheese are helpful in balancing hormones. At the same time, consuming healthy fats like nuts, seeds and olive oil reduces inflammation in the body. All these diets not only control weight but also help in reducing other problems related to PCOS like acne, hair fall and fatigue. That is why balanced nutrition is considered the basis of PCOS management.
Regular exercise and stress management
Regular physical activity is very important for PCOS, as it improves insulin sensitivity and keeps weight under control. At least 150 minutes of cardio exercise (such as walking, cycling or swimming) should be done in a week. Along with this, strength training is also necessary 2–3 times a week, which strengthens the muscles and burns fat. Stress management is equally important for women suffering from PCOS. Increased stress increases the level of cortisol hormone in the body, which further worsens hormonal imbalance. Therefore, one should adopt activities like yoga, meditation, deep breathing, or journaling daily. Also, getting at least 7–8 hours of sleep every night is important for hormonal balance.
Controlling insulin resistance
Dr. Nidhi Nigam believes that the root cause of PCOS is insulin resistance. To control it, one should eat balanced meals at regular intervals and avoid fast food, sugar or highly processed food. Sometimes doctors also prescribe insulin-sensitive medicines along with lifestyle modifications. It is important to remember that PCOS does not mean the end of health or fertility. With proper nutrition, regular exercise, stress management and improving insulin resistance, most women can get out of PCOS symptoms, regain hormonal balance and live a healthy life. That is, by managing PCOS properly, women can not only improve their health, but also maintain the possibility of motherhood.
