Five Pillars for PCOS

Treatment Goals

1. Improve hormonal imbalances through medication and lifestyle

2. Lose and/or maintain body weight

3. Prevent PCOS complications

4. Improve quality of life

5. Address infertility if pregnancy is a goal
   

Eating Patterns A PCOS-healthy eating pattern is similar to an eating pattern recommended for general health such as the Mediterranean Diet.

Foods to include

• Vegetables and fruit

• Legumes

• Whole grains

  
  

• Nuts and seeds

• Lean proteins

• Omega-3 fatty acids
  

Foods to Limit/Avoid

• Foods with refined carbohydrates, added sugars, and saturated fat

• Alcohol
  

Weight Management A PCOS treatment goal to lose and/or maintain weight is supported by these lifestyle strategies. Tips:

• Avoid restrictive diets

• Eat plenty of non-starchy vegetables

• Avoid eating when bored or stressed

• Choose unsweetened beverages

• Exercise regularly

• Improve sleep quantity and quality

• Set goals for daily lifestyle habits
  

Physical Activity

Exercise helps increase our cells’ sensitivity to insulin, thereby reducing insulin resistance. In addition, exercise increases ovulation rates, menstrual cycle regularity, and cardiorespiratory fitness. Engage in moderately vigorous exercise at least 150 minutes per week. Do at least 2 full-body strength training sessions per week. Stress Management Between 28-64% of women with PCOS may have depression and anxiety.

Symptoms of PCOS impact quality of life, which in turn may affect the risk of mental

health disorders and also may affect self-esteem and body image.

• Exercise

• Sleep

• Self-care

• Reading

• Meditation

• Deep Breathing

• Calming Scents

• Journaling

  
  

• Entertainment

• Being in Nature

• Social Connections

• Time with Pets
  

For more information, click the link to eBook the ultimate guide to PCOS

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