PCOS is an endocrinological condition with very vexing problems like weight gain (obesity), excessive hair growth over the body which has a male distribution pattern/ acne, irregularities in periods and polycystic ovaries on ultrasound.
Even before starting any medical treatment in PCOD the first advice given by the gynaecologist is lifestyle changes and dietary modifications. Staying fit does not translate into staying thin rather it means that you are preventing short term and long term complications of PCOS like diabetes and infertility etc. Obesity and weight gain is a very common problem of PCOD which may be very difficult to control and sometimes can even lead to depression.
Here are some fitness tips which will help you tide over many overt problems of PCOD.
Avoid fast food and processed foods. Instead opt for simple carbohydrates including complex carbohydrate in your diet. Refined and simple carbohydrate leads to a rapid rise in blood sugars and contributes to weight gain. Add healthy fats like omega 3 fatty acids in your diet. Avoid oily/fried food.
Add a lot of fibre in your diet in the form of fruits and vegetables. Fibre help you, making you feel full and prevent you from overeating (by absorbing water and swelling up in the intestines) and decrease the absorption of sugars from your intestines. In addition they prevent constipation.
Spicy diet can make you feel full earlier so that you tend to eat less, so spice up your food! Eating while watching TV or working can make you lose track of how much you have eaten .So avoid these situations. In addition eat slowly and take small portions of food.
Develop an enjoyable exercise routine, be it Yoga/ Zumba/ swimming / running/brisk walking or working out in a gym. Remember the exercise routine should not be a burden for you. If you enjoy the exercise, you are more likely to continue for a long time and reach your goal! Exercising daily will improve insulin sensitivity decrease your waist circumference and your overall metabolism. Exercise should be the first thing that you do in the morning.
It is important to de stress yourself because stress can raise a hormone by the name of cortisol that can increase your weight. So it is advisable to have a de stressing activity in your routine like yoga/ meditation/ reading/ watching TV/ following any hobby.
It is important to have an uninterrupted sleep of at least 6 to 8 hours a day. Obesity and sleep are inter related by a vicious circle where both affect each other.
It is very important to keep visiting your gynaecologist regularly because certain subtle changes may occur in your body without you being aware of the same. It is important to discuss your symptoms, get blood tests and ultrasound regularly to prevent long term complications. Let your gynaecologist be the best judge regarding addition of medicines to your armamentarium.
Last but not the least is to believe in yourself and have a positive body image!
