With 1 out of 5 women of reproductive age in India suffering from PCOS and hormonal imbalances, to say that it is a prevalent problem would be an understatement. While many people often wonder about the difference between PCOS and PCOD or search for clarity on the difference, it's important to understand that both conditions share similarities but differ in symptoms and causes. This guide focuses on managing PCOS symptoms through diet, exercise, supplements, and, most importantly, cycle syncing!
Diet:
While there may be an overload of information on the internet about diets for PCOS, weight loss, fat loss tablets, hair health, or skin health, a thumb rule for good hormone health is a balance of good fats, protein, and fiber. These three macronutrients are critical to include in your diet every day for both symptoms and overall hormone health. Regardless of your symptoms, the rule of 30g good fats, 50g protein, and 30g fiber should be followed. If you're also considering slimming tablets or looking for fat burners for women, it's essential to pair them with a balanced diet for the best results.
Including good fats in the first meal of the day keeps you full and energized, avoiding insulin/glucose spikes.
Protein is essential for strength and lean muscle, regenerating hair and skin health, managing blood-sugar balance, and aiding muscle recovery after exercise.
Fiber benefits your gut microbiome, helps maintain blood sugar levels, and supports regular bowel movements, potentially preventing conditions like diabetes and PCOS symptoms.
- Good fats: Avocado, Salmon, Ghee, Almonds, Chia Seeds
- Protein sources: Fish, Chicken, Eggs, Tofu, Edamame, Lentils
- Fiber sources: Leafy vegetables, Berries, Black Beans
Exercise:
There are various forms of exercise that cater to different fitness needs. For PCOS and hormonal health, low-intensity strength and resistance training is crucial. If you're looking to manage PCOS symptoms and shed weight, exercises for PCOS like weight training, pilates, and yoga poses for PCOS can help stimulate natural hormonal balance more effectively than high-intensity or long-distance cardiovascular exercises. Yoga asanas for PCOS can be especially helpful in building strength and promoting relaxation.
Supplements:
The right supplements can significantly boost your PCOS healing journey, especially when aiming for weight loss. PCOS weight management supplements, like those offered by Aurelle, contain natural ingredients that help regulate hormones. Obtaining the right micronutrients from food alone is challenging, so supplements containing vitamins (C, B, H, D), minerals like selenium and chromium, and hormone-balancing ingredients like inositol or shatavari can be beneficial. Aurelle offers a range of supplements specifically for symptoms and hormone health, combining natural ingredients for optimal well-being, some of which are considered among the best weight loss products for women with PCOS.
Cycle Syncing:
Though still a relatively new concept in India, cycle syncing can be a game-changer for managing PCOS symptoms and hormone health. Women go through a 28-day hormone cycle, and syncing nutrition and exercise routines with the menstrual, follicular, ovulation, and luteal phases can help align with the body’s natural rhythm. This approach allows for a balanced workout and diet routine that reflects changes in energy levels and hormonal fluctuations.
Here’s how to align workouts with the phases:
- Menstrual Phase: Rest, Yoga, Pilates, Stretching
- Follicular Phase: Strength training, HIIT, Resistance Training
- Ovulatory Phase: Weight training, hiking, Resistance Training
- Luteal Phase: Steady-state cardio, Yoga, Meditation
This holistic approach, from diet to exercises for PCOS and cycle syncing, along with the right fat burners for women or slimming tablets when necessary, can offer the tools needed to manage PCOS symptoms effectively.