How to control PCOS naturally ?

• Research shows lifestyle changes are the first line management for PCOS , but not an alternative for medical therapy

• Healthy diet , Good sleep , Exercise , Tobacco avoidance and Maintenance of Healthy weight are the key for Prevention and Treatment of PCOS

1)  Diet :-

a) Eat Reduced calorie diet with low GI (</=  55) :-

Whole grains , Nuts and Seeds , Legumes , Fruits , Dark leafy vegetables

Mechanism - 

Decrease in insulin resistance , fasting insulin , LDL and Total cholesterol , Triglycerides , Testosterone , waist circumference .

Reduced Ghrelin and Increased Glucagon

b) Eat Omega 3 Fatty acids Rich Foods :-

Nuts and Seeds (Mainly Flax seeds) , Olive oil 

Mechanism - 

Decrease in LDL and Total cholesterol , Triglycerides , waist circumference and body fat .

Increase HDL , Sex hormone binding globulin synthesis

c) Avoid Saturated Fat and High fructose consumption

d) Eat Ketogenic diet :-

Mechanism - 

Decrease in Serum glucose , serum insulin , LDL and Total cholesterol , Triglycerides , waist circumference , BMI and body fat , LH/FSH ratio , Total LH , Free Testosterone , DHEAS

Increase HDL ,  Sex hormone binding globulin synthesis , Estradiol , Progesterone

e) Milk and dairy products :- 

Don't completely avoid them , consume in low to moderate amounts of low fat milk and curd based on your condition 

f) Avoid refined carbs , refined flours , refined Sugars and Caffeine 

2) Exercise :-

150 minutes aerobic exercise per week atleast I.e.., 30 minutes for 5 days per week atleast (cycling , badminton , swimming , running ) is helpful

3) Improve Sleep Quality :-

Have 8-10 hrs undisturbed sleep at fixed time and If you have any sleep related disorders get treated with your family physician

4) Supplementation :-

Vitamin B1 , Vitamin B3 , Vitamin B9 , Vitamin B12 , Vitamin D , Vitamin C , Zinc , Magnesium , Calcium , chromium , Selenium , Coenzyme Q10 , Berberine , Myo-inositol , PUFA and Omega 3 supplements are Found to be beneficial in PCOS treatment  ( But consult your doctor and ask advice before using supplements )

5) Herbs  :-

Following herbs are found to be beneficial for treating PCOS for their anti-inflammatory , antioxidant , antitumor , antimutation , antiandrogenic and other properties                                                                      

                                                                                                               a) Turmeric (curcumin) 

                                                                                                                 b) Green Tea

                                                                                                               c) Aloe vera

                                                                                                              d) Cinnamon

                                                                                                             e) Chamomile

                                                                                                           f) White mulberry

                                                                                                              g) Green mint

                                                                                                           h) Black cumin 

i) Dandelion root extract  , Licorice smoothie , Milk thistle , Artichoke extract , Nettle also found beneficial

#crackmbbs