PCOS Management: 4 Lifestyle Changes That Can Help

Polycystic Ovary Syndrome (PCOS) affects millions of women all over the world, presenting many challenges like irregular periods, hormonal imbalances, and weight gain. 

While all of this can feel overwhelming, specialists Timothy Phelan, MD, FACOG, and Mandi O’Brien, MSN, FNP-BC, are here to help. At Creekside OB/GYN in Folsom, California, we understand that certain lifestyle changes can help manage your PCOS symptoms and improve your overall well-being. 

With these four practical and achievable lifestyle changes, you’ll be on the road to finding the balance and relief you deserve. 

1. Prioritize balanced nutrition

What you eat can make a world of difference when it comes to managing your PCOS symptoms. The right foods can stabilize your blood sugar levels, reduce inflammation, and support hormonal balance. Consider the following: 

Whole foods

Try incorporating vegetables, lean proteins, healthy fats, and whole grains like quinoa, salmon, avocados, and leafy greens in your diet.

Low glycemic index (GI) foods

These include lentils, nuts, and berries, which can help avoid spikes in your blood sugar.

Limit sugars and carbs

Swap options like fresh fruit or Greek yogurt with a drizzle of honey for sugary snacks.

2. Get moving with regular exercise

Exercise isn’t just for weight loss; it’s also vital for hormonal balance and reducing insulin resistance. Here’s what we recommend: 

Low-impact activities

Activities like yoga, swimming, or walking reduce stress and inflammation.

Strength training

Building muscles can improve insulin sensitivity and your metabolism.

Make it fun

Find activities you enjoy! Whether it’s dancing, hiking, or even a virtual Zumba class, choosing an exercise you enjoy can help keep you motivated.

3. Manage stress like a pro

Stress can be a major culprit when it comes to worsening PCOS symptoms. Managing your stress is key — here’s what you can try: 

Practice mindfulness

Just 10 minutes a day of meditation can lower your cortisol levels. 

Breathwork or yoga

Consider these as great ways to bring a little relaxation into your day and promote hormone support.

Set boundaries

Say no to things that drain your energy, and make time for activities you love. 

4. Prioritize sleep hygiene

Last but not least, never underestimate the power of good sleep in managing PCOS. It’s crucial for hormonal health and your overall wellness. Here’s what we recommend:

Consistent bedtimes

If you can, try to aim for 7-9 hours of quality sleep each night, going to bed and getting up at the same times. 

A relaxing nighttime routine

Create a relaxing bedtime routine with reading, journaling, or a warm bath to wind down. 

Avoid screens

Blue light from your screens before bed disrupts melatonin production, which makes it hard for you to fall asleep.

In the end, making lifestyle changes for PCOS might feel daunting, but making small, consistent steps can lead to big results. Remember, everyone’s journey is unique — what works for one person might not work for another. Start with one change, build from there, and celebrate your progress along the way. 

In the meantime, when you need extra support and treatment options, call us at 916-984-7428 or use our online booking tool to schedule an appointment today!