PCOS Management: Why Healthy Eating and Exercise Are So Important

Polycystic ovary syndrome (PCOS) is one of the most common hormonal imbalance disorders affecting women of reproductive age. Yet, it’s been notoriously underdiagnosed for decades. 

For years, many women have struggled with unexplained symptoms like irregular periods, weight gain, acne, or excessive hair growth brought on by PCOS. Although we’ve made progress in understanding the condition, there’s no cure yet.

However, PCOS can be managed effectively with medical care and lifestyle changes. 

At ARA Integrative and Functional Medicine in Glen Mills, Pennsylvania, Dr. Rina Kapoor, a board-certified internal and integrative medicine specialist, has dedicated her career to helping women with PCOS manage their symptoms.

In this blog, we explain the difference healthy eating and regular exercise can make.

What’s PCOS?

PCOS affects about 1 in 10 women of reproductive age, though many experts believe the numbers may be even higher due to underdiagnosis. The condition results from hormonal imbalances that lead to symptoms such as:

• Irregular or absent periods
• Weight gain or difficulty losing weight
• Excessive hair growth 
• Acne or oily skin
• Thinning hair or hair loss
• Ovarian cysts 

Unfortunately, PCOS doesn’t just affect reproductive health. It’s also linked to insulin resistance, metabolic issues, and a higher risk of Type 2 diabetes, cardiovascular disease, and mental health problems.

How does healthy eating help?

In many cases, people with PCOS also develop insulin resistance, a condition in which your body struggles to use insulin effectively. Insulin resistance leads to high blood sugar levels, weight gain, and an increased production of male hormones.

Eating a balanced diet, however, can help keep blood sugar steady.

Include complex carbohydrates like quinoa, brown rice, or sweet potatoes in your diet. These complex carbs digest slowly and prevent sugar spikes. Pair carbs with lean protein and healthy fats to slow digestion and keep you feeling fuller for longer.

An anti-inflammatory diet also helps fight chronic inflammation, which people with PCOS struggle with and contributes to symptoms like fatigue and weight gain. 

Load up on colorful vegetables like spinach, kale, broccoli, and bell peppers. Incorporate omega-3 fatty acids from salmon, walnuts, or flaxseeds and opt for whole, unprocessed foods over packaged snacks or fast food.

What role does exercise play?

Exercise increases your body’s ability to use insulin, which is crucial for women with PCOS. Activities like strength training, brisk walking, and swimming can improve insulin sensitivity and stabilize blood sugar levels.

Additionally, for women with PCOS, losing even a small amount of weight can make a significant difference in symptoms like irregular periods or excessive hair growth. Exercise can help create a calorie deficit while maintaining muscle mass.

Living with PCOS can take a toll on your mental health. Physical activity releases endorphins, which are natural mood boosters. Whether it’s yoga, dancing, or a morning run, finding an enjoyable activity can help reduce stress and improve your overall well-being.

How to build sustainable habits

Developing and sticking to new habits can be challenging, especially when PCOS symptoms like fatigue get in the way, so start small. Instead of overhauling your routine, focus on one thing at a time, like adding a serving of vegetables to meals or walking for 10 minutes daily.

Find what works for you, and be patient. If you hate running, don’t do it. Explore various activities until you find something you genuinely enjoy. Remember that results won’t happen overnight, but consistency is critical. 

Celebrate small wins and remind yourself of your progress. Working with a specialist like Dr. Kapoor can also help you create a personalized plan that’s realistic and effective. 

Managing PCOS may not be easy, but it’s possible. Healthy eating and regular exercise are two ways to reduce symptoms, improve quality of life, and support long-term health.

You don’t have to deal with PCOS alone. Request an appointment online at ARA Integrative and Functional Medicine or call our Philadelphia-area office at 610-358-3300 today.