PCOS is one of the most complex medical condition around, and unfortunately it isn’t well understood. As a result, women with PCOS aren’t receiving the information that they need to take control of their lives. Instead, they are given the advice to "Just lose weight" or to take birth control medication.


PCOS (Polycystic ovary syndrome) is a hormonal disorder common among women of reproductive age. It causes enlarged ovaries with small cysts on the outer edges. Women with PCOS may have infrequent or prolonged menstrual periods or excess Male hormone(Androgen) levels.

Normally the ovaries make huge amount of female sex hormones and small amount of male sex hormones. This helps regulate normal development of egg in the ovaries during each menstrual cycle.

In PCOS these hormones get imbalanced and they start making slightly more androgens (male hormones). This causes complete or partial stoppage of ovulation, acne, Hirsutism, and other symptoms. 

In PCOS, eggs of follicles are not matured and are not released from the ovaries they form small cysts in the ovary, hence the name Polycystic Ovaries.


  • Painful or irregular periods
  • Acne
  • Weight gain
  • Fatigue
  • Unwanted physical hair growth
  • Mood changes
  • Sleep problems
  • Depression
  • Infertility


  • High cholesterol
  • Damage heart
  • Diabetes
  • Hypertension
  • Hyperthyroidism
  • Obstructive sleep apnea
There is no cure yet, but there are many ways you can decrease or eliminate pcos symptoms and feel better.


  • Balance blood sugar levels
  • Burn more calories than you eat
  • Try low carb diet
  • Add source of protein and fibers
  • Exercise daily (at least 30 min)
  • Priorities high-quality sleep
  • Supplement smartly 


Sugar: candy, soda, juice, jam, breakfast cereals, desserts.

High GI carbohydrates: pasta, white rice, bread, white potatoes, processed food.

Gluten: sauces, gravies, beer, pastries, most soy gravies.

Dairy products: milk, cheese, yogurt, cream, sour cream, cottage cheese.


Vegetables: choose green leafy vegetables such as spinach, cabbage, broccoli.

Fruits: like pineapples, avocados, pomegranate, berries, cherries, grapes.

Whole grain: eat high fiber grains like whole-wheat bread & pasta, brown rice.

Healthy fats: eat more avocados, seeds, nuts like walnut, almond, cashew.

Prebiotic & Probiotic foods: garlic, onion, beetroot, peas, sweetcorn.


1. HIIT: High-intensity interval training can help increase insulin sensitivity. So it can be great for women with PCOS. HIIT is a form of interval training with short periods of intense exercise followed by a rest period.

2. Jogging: Moderate exercise like jogging or just brisk walking will speed up your metabolism, help you burn fat, and increase natural insulin sensitivity.

3. Strength training: It can improve insulin sensitivity. You can not get “buff" with strength training. You will grow muscle and burn fat at the same time.

4. Yoga: one of the best and least expensive exercise for PCOS is yoga. It will keep you healthy and refreshed and deep breathing will help relieve stress.

“There is no miracle pill that will take away your PCOS ,but trying some of these can help you manage your symptoms and learn to nurture your health and love your body in the process. The key is to find something you enjoy doing and do it regularly. It is good for your mind and body.”


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