Polycystic ovary syndrome (PCOS) affects 1 in 10 women of childbearing age. In this condition, women produce an excess amount of testosterone than required. Any woman can get it but the risk is higher if you are overweight or obese. Women with PCOS are also at a greater risk of getting diabetes, metabolic syndrome, endometrial cancer, anxiety, and depression. Also, PCOS is one of the most common causes of infertility in women.
You can manage the condition with the help of medication. But there are a few things you can do at home as well.
Why Do You Need A Detox?
If you’ve been recently diagnosed with PCOS or you’re helping someone deal with it, everything might seem overwhelming in the beginning. But with smart healthy decisions, you can overpower PCOS. A detox helps you reconnect with your body’s needs. It helps to reduce estrogen and testosterone levels and bring in the much-needed nutrients to tackle PCOS. A detox can help bring your period back on track, reduce bloating, increase fertility, and even reverse PCOS. Here’s how you can do it.
Steps To Follow During A PCOS
1. Lose Weight
Women with PCOS tend to be overweight. One of the first few things your doctor would recommend is to get into a healthy weight range. This is because losing weight loss can decrease androgen and insulin levels. Androgen levels (male sex hormones) are usually high in women with PCOS. Experts reveal even losing just 5% of your body fat can help manage PCOS symptoms.
2. Limit Carbs
Anectodal evidence reveals women can get their period back on track by following a low-carb diet. This is because carbs can increase insulin levels. And anything that is bad for insulin cannot help you control PCOS.
3. Be Physically Active
Aim for at least 30 minutes of exercise 5 times a week. And while you’re at it, make smart healthy choices. Take the stairs instead of the elevator, walk towards your grocery store (walk whenever you can), and don’t sit in your office chair for hours. Being physically active can help reduce weight, reduce insulin levels and prevent diabetes (which is common if you have PCOS).
4. Drink A Lot More Water
Hydrating yourself often is another way to take on PCOS.
5. Eat Fruits And Veggies
During this detox phase, you need to load up on nutrients, vitamins, fiber, and gut-friendly foods. And it doesn’t get better than fresh fruits and veggies. Including a lot of plant-based foods in your daily diet is one of the best ways to manage PCOS. It brings your weight down, stabilizes blood sugar levels, and provides all the necessary nutrients to beat PCOS. The rule of the thumb is just to make sure your diet is focussed on foods that don’t bring up your blood sugar level.
Foods To Focus On
- Whole foods
- Dark leafy greens
- Beans and lentils
- Spices like turmeric and cinnamon
- Cruciferous veggies like cabbage
- Fermented foods like kombucha and kimchi
6. Practice Healthy Eating Habits
Remember, how your parents wouldn’t allow a bedtime snack? Follow the same! There are several ways to practice good eating habits. Here’s what you can try:
- Set a deadline to enter your kitchen
- Try to eat at least 2-3 hours before
- Eat home-cooked meals for most of the week
- Try to not eat packaged foods
- Encourage your partner, family or friends to follow a similar diet
7. Cut Down Or Eliminate Sugar And Caffeine
Sugar is the worst things for PCOS. Eliminating sugar from your diet will be close to impossible. Because almost everything comes with a little bit of sugar. But cutting down as much as possible can help with weight loss and a controlled blood sugar level – perfect to manage PCOS. Always read the ingredient list. In most packaged foods, sugar creeps into the list as other names.
While you’re at it, go low on caffeine as well. This is because caffeine can increase hormonal imbalances by increasing the production of estrogen. Try to swap your daily caffeine fix with green tea.
8. Sleep Well
Don’t underestimate the power of a good night’s rest. One study revealed women with PCOS have low-quality and disturbed sleep. Experts recommend practicing healthy sleeping habits to beat PCOS. These habits are going to sleep and waking up at a particular time, no smoking or drinking alcohol, and setting a good environment to
PCOS is mostly controlled by medication and lifestyle changes. With persistence and patience, the above-mentioned lifestyle changes can even reverse the condition. But if these methods aren’t working for you, don’t panic, discuss with your doctor to make a personalized plan for you. Remember, it is important to treat your body with kindness and love.
|↑1||Fernandez, Renae C., Vivienne M. Moore, Emer M. Van Ryswyk, Tamara J. Varcoe, Raymond J. Rodgers, Wendy A. March, Lisa J. Moran, Jodie C. Avery, R. Doug McEvoy, and Michael J. Davies. “Sleep disturbances in women with polycystic ovary syndrome: prevalence, pathophysiology, impact and management strategies.” Nature and science of sleep 10 (2018): 45.|