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Living with PCOS? Your complete guide to diet, exercise & medical help
With the right tools, you can successfully manage PCOS and life a healthy, fulfilling life
Polycystic ovary syndrome (PCOS) affects around 1 in 10 women of reproductive age. It’s one of the most common hormonal disorders, but almost 70% of affected women remain undiagnosed. While it can be challenging to manage, the right diet, exercise, and medical treatments can make a big difference. If you’re living with PCOS, here’s what you need to know about managing it effectively.
Understanding PCOS
PCOS affects roughly 1 in 10 women, but remains undiagnosed in almost 70% cases
PCOS is a condition where the ovaries produce higher-than-normal levels of male hormones (androgens), causing irregular periods, cysts in the ovaries, and other symptoms like acne, hair growth, and weight gain. A lack of ovulation can also make pregnancy difficult.
While the exact cause of PCOS isn’t clear, genetics, insulin resistance, and inflammation all play a role. Although it can’t be cured, lifestyle changes and medical treatments can help manage symptoms and reduce long-term health risks like diabetes, infertility, and heart disease.
Managing PCOS with diet: what to eat and what to avoid
A well-balanced diet can help regulate hormone levels and bring PCOS symptoms in check
A PCOS-friendly diet focuses on managing insulin levels and hormone balance. Eating the right foods can help with weight management, improve energy levels, and reduce symptoms like acne and excess hair growth.
Foods to include in your PCOS diet
- High-fiber foods: Fiber helps slow down digestion and reduces insulin resistance. Include plenty of:
- Vegetables (spinach, kale, broccoli)
- Fruits (apples, pears)
- Whole grains (brown rice, quinoa, oats)
- Legumes (lentils, beans, chickpeas)
- Lean proteins: Protein helps keep you full and balances blood sugar. Add:
- Skinless poultry
- Fish (especially fatty fish like salmon)
- Eggs
- Tofu and tempeh
- Healthy fats: Unsaturated fats can help reduce inflammation and support hormone production. Go for:
- Olive oil
- Avocados
- Nuts (almonds, walnuts)
- Seeds (flaxseeds, chia seeds)
- Anti-inflammatory foods: PCOS is linked to inflammation, so aim to eat foods that help combat it:
- Berries (blueberries, strawberries)
- Green tea
Foods to avoid in a PCOS diet
- Refined carbs and sugar: These can spike insulin levels and worsen PCOS symptoms. Avoid:
- White bread, pastries, and sweets
- Sugary drinks (sodas, sweetened coffee)
- Processed snacks (chips, candy)
- Dairy (for some women): Some women with PCOS may be sensitive to dairy. If you notice flare-ups of acne or bloating, consider reducing dairy intake or switching to plant-based alternatives.
- Processed meats: Bacon, sausages, and other processed meats can worsen inflammation, so limit their consumption.
- Alcohol
Exercise for PCOS: Why it’s so important
Exercise is a cornerstone of managing mood and regulating hormones
For women with PCOS, exercise isn’t just about weight loss. It’s about improving insulin sensitivity, boosting mood, and regulating hormones. Moreover, the NHS states that even a weight loss of 5% can significantly improve problems related to PCOS. (Struggling with weight loss? Try this free weight loss checklist today!)
A minimum of 30 minutes of moderate exercise, 4-5 times a week can have a major impact on overall well-being.
A minimum of 30 minutes of moderate exercise, 4-5 times a week can have a major impact on overall well-being.
Best types of exercise for PCOS
- Cardio: These help with weight loss and improve insulin sensitivity. Try:
- Running or jogging
- Cycling
- Swimming
- Dancing or Zumba
- Strength training: Building muscle mass increases metabolism and helps with weight management. Include:
- Weightlifting or resistance bands
- Bodyweight exercises (squats, lunges, push-ups)
- Pilates (great for toning and stress relief)
- Low-impact exercises: If you’re experiencing joint pain or fatigue, try gentler options like:
- Walking
- Yoga
Medical treatments for PCOS: what to consider
While diet and exercise play a huge role, sometimes you may need medical help to manage PCOS symptoms, especially if you’re dealing with severe issues like irregular periods, acne, or infertility.
Here are some common medical treatments:
Here are some common medical treatments:
- Birth control pills
Hormonal birth control is one of the most common treatments for PCOS. These pills help regulate periods, reduce acne, and lower androgen levels (the male hormones that cause excess hair growth and acne).
- Metformin
Metformin is a medication used to treat insulin resistance. It can help lower blood sugar levels and reduce weight gain associated with PCOS. It can also regularise periods and improve fertility.
- Anti-androgens
These medications block the effects of excess male hormones, and help with unwanted hair growth. Examples include spironolactone and flutamide. However, they are not to be used if you are pregnant, or trying to get pregnant.
- In vitro fertilization (IVF)
For women who are struggling to conceive and haven’t had success with other treatments, IVF may be an option. IVF can be a more intensive treatment, but it is also known to have greatest success in helping women conceive.
Other lifestyle tips to manage PCOS
Quality sleep is one of the most overlooked lifestyle aspects, which can play a huge role in PCOS management
While diet, exercise, and medical treatments are key, here are some additional tips for managing PCOS and living your best life:
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- Manage stress: Stress can worsen PCOS symptoms, so it’s important to find ways to relax and de-stress. Try mindfulness, deep breathing exercises, or meditation.
- Get enough sleep: Poor sleep can affect hormone levels and insulin sensitivity. Aim for 7-9 hours of quality sleep each night.
- Stay hydrated: Drinking plenty of water helps keep your body functioning at its best.
- Track your symptoms: Keep a journal of your symptoms, diet, exercise, and emotions. This can help you identify patterns and make adjustments as needed.
Conclusion: taking charge of PCOS
Living with PCOS isn’t always easy, but small, consistent changes can make a huge difference over time. By focusing on a balanced diet, regular movement, and the right medical support, you can take control of your symptoms and feel more confident in your body.
At Ocimum Healthcare, we’re here to guide you every step of the way – from understanding your hormones to creating a personalised plan that works for you.
At Ocimum Healthcare, we’re here to guide you every step of the way – from understanding your hormones to creating a personalised plan that works for you.
Ready to take the first step?
Book a virtual GP consultation with one of our friendly doctors today and get a plan tailored to your unique needs.