Image: Freepik
By: Aashay Edwin Maghi (CPT)
Managing PCOS with diet and exercise improves insulin sensitivity and hormone balance, cutting symptom severity and boosting energy levels. Small, sustainable changes can lead to long‐term health gains.
Image: Freepik
Image: Freepik
Swap white bread, rice, and sugary snacks for oats, quinoa, and sweet potatoes. Low‑GI carbs stabilize blood sugar and curb insulin spikes.
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Fill half your plate with vegetables, beans, or lentils at each meal. Fiber slows digestion and supports healthy gut bacteria, easing PCOS symptoms.
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Eat chicken, fish, eggs, or tofu to help build and repair tissues. Protein keeps you full longer and prevents blood sugar crashes.
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Use avocado, nuts, seeds, and olive oil in meals. These fats support hormone production and lower inflammation.
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Aim for at least 150 minutes of brisk walking, cycling, or swimming weekly. Cardio improves insulin sensitivity and helps with weight management.
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Include two sessions per week with body‐weight moves or light weights. Strength training builds muscle, boosts metabolism, and balances androgens.
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Practice 5 minutes of deep breathing or yoga daily to reduce cortisol. Aim for 7–8 hours of quality sleep to support hormone regulation.
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Keep a simple journal of meals, workouts, and symptoms each week. Noticing small changes helps you adjust steps and stay motivated.
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Combine low‑GI carbs, lean protein, healthy fats, and regular exercise with stress reduction. Over time, these easy steps restore balance and improve well‐being.
Image: Freepik
By: Aashay Edwin Maghi (CPT)