Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders among women of reproductive age. Affecting as many as 1 in 10 women globally, PCOS is characterized by a variety of symptoms, including irregular periods, excessive androgen levels (which may result in acne, hair thinning, and excessive hair growth), insulin resistance, and cysts on the ovaries. While the condition itself is complex, one of the most effective ways to manage PCOS is through diet and lifestyle changes. In fact, recent scientific research has shed light on how certain daily habits can significantly improve the symptoms of PCOS, providing relief and promoting long-term health.
For women with PCOS, maintaining a balanced diet is not only essential for managing weight but also for controlling insulin resistance, reducing inflammation, and restoring hormonal balance. Below are daily habits that are supported by science to help manage PCOS effectively.
1. Prioritize Low Glycemic Index (GI) Foods
One of the primary challenges for women with PCOS is insulin resistance, a condition where the body’s cells do not respond properly to insulin. This can lead to elevated blood sugar levels and eventually to type 2 diabetes. The good news is that dietary changes can help manage insulin resistance. Foods with a low glycemic index (GI) help keep blood sugar levels stable by slowly releasing glucose into the bloodstream, which prevents insulin spikes.
Scientific studies support the idea that a low-GI diet improves insulin sensitivity and helps manage symptoms of PCOS. For example, a study published in Fertility and Sterility found that women with PCOS who followed a low-GI diet experienced improvements in insulin resistance, as well as a reduction in abdominal fat—a common symptom of PCOS.
Examples of low-GI foods to incorporate into your daily meals include:
-
Whole grains (quinoa, oats, brown rice)
-
Non-starchy vegetables (broccoli, spinach, cauliflower)
-
Legumes (lentils, chickpeas, beans)
-
Fruits such as berries, apples, and pears
2. Include Healthy Fats in Your Diet
Despite the stigma that fats are unhealthy, not all fats are created equal. For women with PCOS, healthy fats are not only a vital source of energy but also play a crucial role in managing hormones, reducing inflammation, and improving insulin sensitivity. Omega-3 fatty acids, in particular, have been shown to have anti-inflammatory effects, which can help alleviate PCOS symptoms, especially those related to hormonal imbalance.
Research published in the American Journal of Clinical Nutrition suggests that omega-3s can help reduce androgen levels in women with PCOS, thereby improving symptoms like acne and excessive hair growth (hirsutism). Additionally, omega-3 fatty acids support heart health, which is especially important for women with PCOS who may be at a higher risk of cardiovascular disease due to insulin resistance.
Daily sources of healthy fats include:
-
Fatty fish (salmon, sardines, mackerel)
-
Nuts and seeds (walnuts, flaxseeds, chia seeds)
-
Olive oil
-
Avocados
3. Increase Protein Intake
Protein is a key nutrient for women with PCOS, as it helps balance blood sugar levels, reduce hunger, and promote muscle growth. Studies show that a higher protein intake may help improve insulin sensitivity and support weight loss, which is important since many women with PCOS struggle with weight management.
Protein also helps regulate the hormones involved in appetite and blood sugar. One study published in the Journal of Clinical Endocrinology & Metabolism found that a higher protein diet may reduce insulin levels and improve the quality of ovulation in women with PCOS. In addition to aiding weight management, protein also contributes to muscle maintenance, which is beneficial for metabolism.
Sources of lean protein include:
-
Eggs
-
Lean meats (chicken, turkey)
-
Fish and seafood
-
Tofu and tempeh
-
Greek yogurt
-
Legumes and beans
4. Avoid Processed Foods and Added Sugars
Processed foods, especially those high in added sugars and unhealthy fats, can exacerbate symptoms of PCOS by contributing to insulin resistance and promoting inflammation. A study published in the Journal of the American College of Nutrition emphasized that diets rich in processed foods lead to higher levels of oxidative stress and inflammation, both of which are linked to worsened PCOS symptoms.
Added sugars can cause blood sugar spikes, followed by a crash, which leads to further cravings and erratic insulin levels. These fluctuations can worsen the hormonal imbalances associated with PCOS. By avoiding processed foods and refined sugars, you can help stabilize your blood sugar levels and reduce inflammation, making it easier to manage the condition.
Common processed foods to avoid include:
-
Sugary beverages (soda, sugary coffees, energy drinks)
-
White bread, pastries, and other baked goods
-
Candy and sweets
-
Fast food and fried foods
Instead, focus on whole, unprocessed foods, which are nutrient-dense and help maintain hormonal balance.
5. Stay Hydrated with Water and Herbal Teas
Hydration plays a vital role in overall health, and it’s no different for women with PCOS. Drinking enough water throughout the day helps flush out toxins, regulate body temperature, and support proper digestion. It also aids in the metabolism of fats and carbohydrates, which is particularly important for managing insulin resistance.
In addition to water, herbal teas like green tea or spearmint tea can be particularly beneficial for women with PCOS. Green tea contains polyphenols, antioxidants that have been shown to reduce inflammation and improve insulin sensitivity. Spearmint tea, on the other hand, has been linked to a reduction in androgen levels and may help reduce symptoms like excessive hair growth.
Aim for at least 8 glasses of water per day, and incorporate herbal teas as part of your daily routine for added benefits.
6. Manage Stress Levels
Stress is often overlooked when discussing PCOS, but it plays a significant role in hormonal regulation. High levels of stress trigger the release of cortisol, the body’s stress hormone, which can negatively impact insulin sensitivity and exacerbate symptoms like weight gain, acne, and hair thinning. Chronic stress may also interfere with ovulation and fertility in women with PCOS.
Scientific research supports the idea that stress management is an essential component of PCOS management. Mindfulness practices such as meditation, deep breathing exercises, yoga, and regular physical activity have all been shown to reduce cortisol levels and improve overall well-being.
Incorporate daily stress-relief techniques into your routine, such as:
-
Deep breathing or meditation
-
Gentle exercises like yoga or walking
-
Journaling or creative hobbies
-
Ensuring adequate rest and relaxation
7. Regular Exercise for Hormonal Balance
Exercise is another pillar in managing PCOS, as it helps regulate insulin levels, reduce stress, and support overall health. Both aerobic exercise (like walking, swimming, or cycling) and resistance training (like weight lifting) can improve insulin sensitivity and aid in weight management, making exercise a critical habit for women with PCOS.
Research published in Human Reproduction demonstrated that regular physical activity helps improve ovulation and fertility in women with PCOS. Additionally, exercise helps reduce the risk of cardiovascular diseases, which women with PCOS are more prone to due to insulin resistance.
Aim for at least 150 minutes of moderate-intensity exercise per week, along with strength training twice a week.
Conclusion
Managing PCOS is a multifaceted approach, requiring a combination of diet, exercise, and lifestyle changes. Incorporating science-backed habits like focusing on low-GI foods, consuming healthy fats, increasing protein intake, avoiding processed foods, staying hydrated, managing stress, and regular exercise can significantly improve symptoms and quality of life for women with PCOS.
By making these habits part of your daily routine, you can help balance your hormones, improve insulin sensitivity, and support long-term health. PCOS is a manageable condition, and with the right lifestyle modifications, you can take control of your health and feel empowered to live your best life.
