Coping with PCOS through Exercise and Diet: Expert Tips

Yoga can be beneficial for people with PCOS. (Source: Getty Images/Thinkstock)

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects women worldwide. Despite its prevalence, managing its symptoms can be challenging.

According to Anavi Someshwar, a fitness expert and founder of ‘Hack Your Hormones,’ a program designed to sync with a woman’s menstrual phases, regular exercise, and a healthy diet can help women cope with the stubborn symptoms of PCOS. Insulin resistance can make it difficult for women with PCOS to exercise. However, Someshwar recommends that women engage in some form of strength or resistance training for at least 40 minutes, thrice a week, and mix it up with cardio exercises. She also recommends yoga and other mind-body exercises to manage stress levels, which can worsen PCOS. A literature review of studies published in the journal Sports Medicine suggests that one specific exercise type has not been found to be the most helpful to women with PCOS. However, Healthline recommends HIIT workouts (high-intensity interval training) for women with PCOS. This workout involves high-intensity exercise bursts such as burpees, tuck jumps, and mountain climbers, along with rest intervals to balance it out. Strength training, which involves using resistance bands, weights, or body weight to build muscle, can also be incredibly helpful for women with PCOS.

Someshwar advises women to find an exercise routine that works for them. “There are as many options. If you don’t want to go to the gym, you can do workouts from Youtube at home. You can even dance if you enjoy that — that counts as cardio. If you get bored of exercising easily, use a combination of different types of exercise methods. There’s always a way,” she explains.

Re-reported from the story originally published in Indian Express