Polycystic ovary syndrome (PCOS) is an endocrine disorder that affects ovulation, menstrual cycles, fertility, and women's overall health.

According to Verywell Health, in individuals with PCOS, multiple ovarian cysts lead to higher-than-normal androgen (male hormone) levels. This can cause symptoms such as hirsutism, acne, irregular menstrual cycles, weight gain, and hair loss. Adopting appropriate lifestyle and dietary changes helps manage these symptoms and can improve fertility.

Avoid smoking

Smoking increases the risk of cardiovascular disease, atherosclerosis, and diabetes. Since PCOS already elevates these risks, avoiding smoking benefits the health of affected individuals.

Avoid high-sugar foods

PCOS affects how the body produces and uses insulin, leading to insulin resistance, which impacts how the body processes sugar. Untreated insulin resistance can result in diabetes and increase other complications.

Individuals with PCOS do not need to eliminate sugar entirely or switch to artificial sweeteners, but they should consume natural, whole foods and limit processed items. Choosing foods with a low glycemic index, rich in healthy fats, and restricting high-sugar and refined carbohydrate options can help balance blood sugar levels, regulate testosterone, and promote more regular menstrual cycles.

Increase protein intake

Increasing protein in the diet is also essential for weight management and diabetes prevention in women with PCOS. Beyond providing calories and building bones, muscles, skin, and blood, protein supports digestion and metabolism, enhances insulin sensitivity, and promotes satiety hormones. This nutrient also plays a vital role in hormone synthesis, including estrogen, testosterone, and insulin, which are often dysregulated in individuals with PCOS.

Increasing dietary protein should be accompanied by reducing carbohydrate intake and incorporating foods low in saturated fats.

Exercise regularly

Women with PCOS may find weight management challenging due to insulin resistance and hormonal imbalances, which increase appetite and promote fat storage.

Studies indicate that regular exercise, combining moderate-intensity aerobic activity and strength training, can help regulate menstrual cycles and reduce androgen levels in women with this syndrome. This positive habit also supports muscle gain, fat loss, and promotes weight reduction.

Aim for a 30-minute walk several times a week, combined with weightlifting to build muscle, boost metabolism, and improve insulin sensitivity.

Monitor menstrual cycles

Irregular, unusually long menstrual cycles are the most common sign of PCOS. This occurs because ovulation problems prevent the uterine lining from shedding monthly. Additionally, the uterine lining builds up over an extended period, which can result in heavier-than-normal bleeding during each period.

This disorder increases the risk of endometrial cancer. Mark the start and end dates of your cycle on a calendar, and consult a doctor if you frequently experience late periods or if the interval between periods exceeds 40-50 days.

Women with polycystic ovary syndrome should regularly record and monitor their menstrual cycles. *Illustration by AI*

Get enough sleep

Polycystic ovary syndrome increases the risk of insomnia and sleep apnea. Lack of sleep disrupts appetite-controlling hormones, leading to increased calorie intake, often from unhealthy foods.

Adequate sleep promotes better weight loss, improved mood, and overall health. Most people need 6-8 hours of uninterrupted sleep each night.

Take medication as prescribed

Medications, such as birth control pills, work best when taken regularly and exactly as prescribed by a doctor. Missing doses can render the medication ineffective or even dangerous. For example, taking blood sugar-controlling medication without a proper meal plan can cause blood sugar levels to drop to dangerous levels.

Pay attention to depression symptoms

Women with PCOS are more likely to experience depression as hormonal changes lead to symptoms like hair loss, hirsutism, skin darkening, and overweight. Persistent anxiety and sadness can easily lead to depression.

If you frequently feel sad, have trouble sleeping, experience loss of appetite, or notice unusual weight changes, you should consult a doctor for early support.

Have regular check-ups

Regular check-ups allow doctors to monitor PCOS symptoms. This is especially important if you are undergoing infertility treatment, as some medications can cause serious complications and require monitoring.

Anh Ngoc (Compiled)