How to live with PCOS: 7 Strategies to Return Healthy

PCOS is a common health condition that can cause a variety of symptoms, including irregular periods, weight gain, and acne. Some may ask How to cure PCOS permanently?

While there is no cure for PCOS, there are things you can do to manage the symptoms and live a healthy life.

Some people, on the other hand, prefer a more natural approach. Do these strategies work? Does medical evidence back up their use? Have they been found to be safe by researchers?

Continue reading to discover about six natural strategies to deal with PCOS.

How to cope with PCOS:

Lose weight

Controlling PCOS symptoms requires maintaining a healthy weight.

Follow PCOS diet to improve fertility and other symptoms

Dietary changes are an important element of controlling PCOS. PCOS patients have greater amounts of insulin, a hormone that helps the body regulate blood sugar levels.

If the body’s insulin levels are consistently high, it may stop reacting to the hormone. As a result, blood sugar levels might continue to rise.


Exercise is a vital part of losing weight. Regular exercise can help maintain blood sugar levels low and insulin levels low.

Exercise is also good for your heart, and it can boost your mood and help you sleep better.

It is not necessary to go to the gym to have a decent exercise; in fact, the most efficient workout is one that is fun. Taking up an enjoyable sport or activity can inspire a person to participate in it on a regular basis and get the maximum benefits.

Take supplements

To assist reduce their PCOS symptoms, some patients use nutritional supplements.

Nutritional supplements are not regulated by the Food and Drug Administration (FDA), and they may interact with prescriptions or medical conditions. Before using any nutritional supplement, consult your doctor.

  • Omega-3
  • Vitamin D + calcium vitamin B complex.
  • Inositol.
  • Chromium.
  • Selenium.

The authors discovered no high-quality evidence that these supplements were effective, and there was no evidence that they were safe.

They do, however, indicate that there is some evidence that inositol and omega-3 fish oil may help persons with PCOS.

Enjoy herbal remedies

People with PCOS may also benefit from herbal supplements.

Probiotics for PCOS

People have recently become more aware of the billions of bacteria that dwell in the gut.

Many disorders, including obesity, heart disease, and diabetes, and PCOS have recently been linked to changes in the gut environment, or microbiome.

Many studies proved that probiotics improve insulin senstivity and decrease inflammation levels in PCOS women.

There are many probiotics options you can enjoy, like:

  • Sauerkraut.
  • Kefir.
  • Yogurt.
  • Miso soup.
  • Pickles.

Avoid foods that worsen your symptoms

Things to avoid with PCOS are mainly the foods that increase PCOS symptoms. No doubt, these are unhealthy foods that increase your body inflammation and insulin resistance.

A typical Western diet high in refined carbohydrates, such as white rice, is correlated with an increased risk of PCOS.

The same goes for a diet high in simple sugars, such as fructose, which can be found in many fruit juices. What fruits, vegetables, and other foods are best for PCOS?

A diet high in healthy fats, such as avocados and olive oil, has been linked to a lower risk of PCOS.

So, what foods make PCOS worse?

Processed foods

The Glycemic Index (GI) of processed foods is greater, which is connected to insulin production and diabetes.

As previously stated, women with PCOS are significantly more prone to acquire diabetes, thus avoiding high GI meals, which are likely to cause a surge in blood glucose, is critical.

This includes processed foods like biscuits, cakes, and ready-to-eat meals, as well as carbs like white potatoes, white bread, and white rice.

Related: low glycemic index diet food list

Dairy products

Understanding the significance of Insulin Growth Factor 1 in PCOS will help you understand why you should avoid dairy (IGF-1).

To summarise, IGF-1 mimics the structure and function of insulin in your body, and women with PCOS have been demonstrated to have much greater levels of IGF-1 than the general population. Because the IGF-1 contained in cow’s milk products has the same structure as human IFG-1, it raises these levels much more in your body!

Related; 6 Best Milk Alternatives for Lactose Intolerance

Unhealthy Fatty Acids

Good fats can help with PCOS treatment, while ‘bad fats’ have the reverse effect.

Saturated and hydrogenated fats are present in dairy products such as milk and cheese, rich red meats, processed foods, and fried foods.. These bad fats can cause an increase in estrogen production, which can exacerbate PCOS symptoms, as well as weight gain, which can exacerbate symptoms.

Related; ate too much greasy food what to do

Soy-based products

Women with PCOS have oestrogen levels that are greater than usual, a condition known as estrogen dominance. Soy products have been demonstrated to raise oestrogen levels, which is good for people who have low oestrogen levels but bad for people who have PCOS or other estrogen-dominant disorders.

While the influence of soy on oestrogen levels is still being debated, if you have PCOS, you should consider eliminating soy products from your diet.


Despite the fact that having PCOS does not make you gluten intolerant, many women with the illness are recommended to eliminate gluten from their diet when considering the various foods to consume with PCOS.

Gluten can promote inflammation, which can contribute to insulin resistance and an increased risk of developing diabetes. Excess androgen production has been linked to greater levels of inflammation, which can lead to weight gain and irregular menstruation, both of which are frequent PCOS symptoms.

Check out more posts about Gluten-free diet;

Sugary foods

Foods containing sugar are unhealthy for normal people, so, when talking about women suffering from PCOS it’s definitely not the right choice.

Excess sugar in your food can increase inflammation levels, insulin resistance and put you at risk of developing diabetes, which you may experience already as PCOS symptoms.

Prepared foods (ex. cakes, candy, sweetened yogurt, ice creams with excess sugar)


How I cured my PCOS?

PCOS can take a physical and emotional toll, causing unwanted weight gain, hair loss, acne, and infertility. While there is no known cure for PCOS, treatment can help manage symptoms and prevent complications.

While there is no cure for PCOS, there are numerous medical therapies that can help manage its symptoms, including the birth control pill.

Here are several medical treatments for PCOS:

  • Birth control pills to regulate periods.
  • Metformin to improve insulin resistance.
  • Spironolactone to reduce androgen levels.
  • Clomiphene to induce ovulation.
  • Surgery to remove the ovaries (surgical castration).

The treatment of PCOS depends on the symptoms and the severity of the condition.

PCOS cannot be prevented, but it can be prevented from getting worse. This is done by treating the symptoms of PCOS and maintaining a healthy weight. How can PCOS be treated?

The treatment of PCOS depends on the cause of the condition. If the cause is due to

  • Insulin resistance, treatment is done with insulin sensitizing drugs such as metformin.
  • Excess androgens, treatment is done with birth control pills or anti-androgens such as spironolactone.
  • Lack of ovulation, treatment is done with clomiphene.
  • Tumor in the ovaries, treatment is done with surgery to remove the tumor.

What is PCOS?

Polycystic Ovary Syndrome is a common hormonal disorder that affects women of reproductive age. PCOS is marked by a number of symptoms, including irregular or infrequent periods, excessive hair growth on the face and body, acne, and thinning hair.

Although there are many causes of PCOS, the underlying issue is often being genetically predisposed to the disorder .

What you eat and how much you exercise are key to managing PCOS. To lose weight, it is important to track your food intake and avoid excessive snacking between meals.

The symptoms of PCOS

PCOS affects the natural function of a woman’s ovaries and can cause symptoms

What is a PCOS Diet?

A PCOS diet is made up of a number of different foods. There are three general types of foods that can be beneficial to a PCOS diet: fiber, lean protein, and fruits and vegetables.

The symptoms of PCOS vary from woman to woman and some women have no symptoms. The most common symptoms of PCOS include:

  • Irregular periods.
  • Excess facial/body hair.
  • Acne.
  • Weight gain.
  • Thinning hair on the scalp.

PCOS can also lead to long-term diseases such as diabetes and heart disease. What’s more, women with PCOS have a high risk of miscarriage and difficulty getting pregnant.

The mortality rate of PCOS is not known.

The causes of PCOS

The exact cause of PCOS is not known. What is known is that the ovaries produce more androgens than normal. Androgens are hormones that are produced in men and women. In women, androgens are produced in the ovaries and the adrenal glands.

Androgens are essential for normal female sexual development and are also involved in the regulation of the menstrual cycle. The production of androgens is regulated by the brain’s hypothalamus and pituitary glands. In PCOS, the level of androgens is higher than normal due to the lack of ovulation. This leads to an increase in the production of androgens, which causes the symptoms of PCOS.

The lack of ovulation is due to the lack of communication between the ovaries and the brain. The brain is unable to detect the ovaries, so it continues to signal the ovaries to produce ovum.

Without communication between the brain and the ovaries, the ovaries produce more androgens than normal. These androgens affect the development of the follicles, which results in the symptoms of PCOS.

How is PCOS diagnosed?

A physical exam and blood tests confirm the diagnosis of PCOS. A physical exam is done to check for signs of PCOS, such as excess facial and body hair, acne, and irregular periods. The blood tests are done to check for hormone levels.

The link between PCOS and inflammation

Inflammation is a natural part of the body’s immune response.

The immune system identifies and attacks harmful invaders like bacteria and viruses, while also defending the body against cancerous and abnormal cells.

When the immune system mistakenly identifies healthy cells as harmful, the result is inflammation In the case of PCOS, this causes a chronic state of inflammation in the ovaries and other areas of the body.

Many studies have found a substantial link between PCOS and low-grade chronic inflammation.

PCOS patients are more prone to have specific indicators in their blood that suggest inflammation. Your body’s natural response to dangers such as injuries and infections is inflammation.

Check out more posts about inflammation:

The link between PCOS and insulin resistance

Insulin resistance is common in both obese and lean PCOS patients. It affects 70-95 percent of obese PCOS patients and 30-75 percent of lean PCOS patients.

High insulin levels aren’t only a symptom of PCOS; they’re also a primary cause.

Check out more posts about insulin resistance:

The link between PCOS and obesity

Obesity is frequent in women with PCOS, with 40–80 percent of women suffering from the illness being overweight or obese.

PCOS aggregation in families significantly suggests a hereditary vulnerability to the condition.