5 Lifestyle Tips for Managing PCOS Symptoms

Between 6-12% of women are diagnosed with Polycystic Ovary Syndrome in their lifetime according to the CDC.

Polycystic Ovary Syndrome, PCOS, is a hormonal condition that can result in irregular periods, ovarian cysts, excess body hair, weight gain, and many other symptoms. Nutrition plays a huge role in hormonal health and regulation in the body, so I am going to give 5 general tips for symptom management of PCOS.

1. Carbohydrate choices: when possible, try to stick to whole grain options, higher in fiber. Fiber will help to keep you satiated for longer, control blood sugar, and help with inflammation.

2. Carbohydrate and protein pairing– Many women who have PCOS also struggle with insulin resistance, which can result in high blood sugar. There are a few things to note when preparing meals and snacks to combat this. Whenever you go to eat a carbohydrate, try to pair it with a protein. This will help to reduce the spike in blood sugar.

3. Fats– Read food labels, try to limit foods with saturated and trans fats. Focus on healthy fats found in foods such as avocado, olive oil, and fatty fish, to promote heart health.

4. Staying hydrated– Drinking enough water is important for body regulation. Staying hydrated is a simple step that many seem to forget. Bring a water bottle with you whenever possible to remember to hydrate.

5. Stress management– Even though it is not food related, managing stress can help reduce inflammation in the body. This can be done through reading, meditation, exercise, or whatever works best for you. Don’t forget to take time for yourself.

If you have PCOS and are struggling with symptom management, I highly recommend finding a dietitian to help you create a personalized plan. That is where we come in! Call us at 609-738-3143 or email [email protected] to schedule your initial consultation. We are always here to help!

Brianna De la Cruz, MS, RDN
Registered Dietitian/Nutritionist

Caruso Physical Therapy and Nutrition, LLC
1278 Yardville-Allentown Road Suite 3
Allentown, NJ 08501
Phone: 609 738 3143
Fax: 609 738 3144

https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet https://www.lancastergeneralhealth.org/health-hub-home/2022/october/treating-pcos-with-nutrition-9-tips-for-a-healthy-diet