how to prevent pcos|a lifestyle modification| 2022,updated

PCOS is a condition that causes the polycystic ovarian syndrome. (PCOS) It can be described as a condition characterized by numerous signs and symptoms of the ovarian system and its negative effects such as irregular and sparse periods, acne, unwanted hair weight gain, and difficulties with conception. 

It is a prevalent issue when you reach the age of reproduction. The cause is not known however one of the possible explanations is the family history of polycystic Ovarian Syndrome and inactivity that leads to Insulin resistance and weight gain. 

One of the main reasons is mental stress. Stress can be a contributing factor to the onset and progression of symptoms of the polycystic ovarian syndrome. Stress can trigger the production of more cortisol that does not work in our favor. 

how to prevent pcos

The prolonged elevation of cortisol levels can harm your immune system. This increases insulin resistance and can increase androgen hormones.Dr. Mukta Kapila, Director & HOD, Obstetrics, and Minimal Invasive Gynae Fortis Memorial Research Institute, Gurugram states that despite the pressure, PCOS patients must llearn techniques for managing stress to effectively manage their condition.

Obesity And Polycystic Ovaries:

Obesity is a leading cause of polycystic ovaries. Obesity causes insulin resistance, which results in this type of condition. People with this condition have a difficult time losing weight, and then they get into the cycle. Insulin is a hormone that converts the sugars and starches in food into energy. insulin resistance causes the body be awash in sugar and insulin within the bloodstream.

  1. Weight gain can be harmful to your health, and those with polycystic ovarian conditions are at a greater risk of developing high cholesterol, diabetes as well as high blood pressure. sleep apnea, and infertility.

Weight loss can reduce hormonal imbalance. Even shedding 10% of body weight could return your period to normal. Furthermore, weight loss can lead to the sensitivity of insulin and improvement in the symptoms.

PCOS And Lifestyle Modifications:

Alongside taking the medication that will assist you, lifestyle modifications regarding exercising and a balanced diet that is high in fiber are highly recommended.

  1. Avoid eating processed foods If you’re smoking, you must stop.
  2. Exercise is a vital element of daily life. Any form of physical activity is enjoyable and is maintained for a long time. It could be a gym or any other form of exercise, such as dancing, jogging, or whatever you like.
  3. Stress management is a different essential component.
  4. Meditation, as well as other techniques for relaxation must be taught.
  5. Learn to manage your time and within a day that is 24 hours long, you’ll have plenty of time to you.
  6. The problem should be addressed and if they are not to do so, then just forget about them.
  7. Avoid doing crash diets since they’re only short-term. It’s all about changing your mindset. Consume fresh, homemade food and work out daily.

How does diet affect PCOS?

People suffering from PCOS tend to have more insulin levels than normal. Insulin hormone is created by the pancreas. It assists cells in the body to convert glucose ( glucose) into energy.

If you’re not producing enough insulin your blood sugar levels could increase. It can also happen if you suffer from the condition of insulin resistance or resistance to insulin, which means you’re not capable of using the insulin you make efficiently.

checking the insulin:

  1. Do you test the levels of insulin in the blood and 2 days of levels, using a glucose test?
  2. The majority of cases with polycystic ovaries are overweight, however only a few, but significant numbers are slim.
  3. No matter how overweight the patients are suffering from an elevated level of insulin.
  4. There are hirsutisms, irregular and prolonged periods, skin darkening wrinkles, and polycystic ovaries when examined when ultrasound is used. This means that there are at minimum 12 follicles within each ovary, with an average diameter of 2 to 9 millimeters.
  5. People suffer more when androgens are present. It could cause heart disease, diabetes, and a host of other issues. The defense system against oxidation is compromised in both of these groups.

If you suffer from the condition of insulin resistance, then your body could be attempting to produce large amounts of insulin to maintain your blood sugar levels within the normal range. The excess levels of insulin may make your ovaries produce more androgens like testosterone.

Insulin resistance could also result from having an increased weight index. Insulin resistance may make it more difficult to shed weight, which is the reason people who suffer from PCOS frequently experience this problem.

A diet rich in carbs that are refined like sugary and starchy foods can cause insulin resistance and weight loss more difficult to control.

What food items should I add to my diet for PCOS?

Foods to include:

  • high fiber vegetables, such as broccoli
  • Lean protein, similar to fish
  • Anti-inflammatory food items and spices like tomatoes and turmeric
healthy food

High-fiber foods can aid in combating insulin resistance by slowing digestion and decreasing the impact of blood sugar. This could be beneficial to those suffering from PCOS.

Here are a few examples of high-fiber foods:

Lean protein sources such as chicken, tofu, and fish do not provide the fiber needed, but they can be a healthy and filling food choice for people suffering from PCOS.

Foods that could prove beneficial. The foods that can help are:

What foods should I restrict or stay clear of if I suffer from PCOS?


  • Foods high in refined carbohydrates, such as muffins and white bread
  • Sugary drinks and snacks
  • Foods that cause inflammation, such as red and processed meats and processed foods

The inflammatory effects of refined carbohydrates can increase insulin resistance so they must be avoided, or reduced in a significant way. They include foods that are highly processed such as:

  • white bread
  • muffins
  • breakfast pastries
  • Sugary desserts
  • Anything made from white flour

Pasta noodles with semolina, durum flour, or wheat durum as the primary ingredient are rich in carbohydrates but are lacking in fiber. Pasta made of bean or lentil flour instead of wheat is a healthier alternative.

Sugar is a type of carbohydrate, and should be restricted in the PCOS diet. When looking at food labels, make certain to search for sugar’s many names, such as:

  • sucrose
  • High fructose corn syrup
  • dextrose

In a PCOS eating plan, you might be able to cut down on drinks like juice and soda which are often very sugary, and also foods that cause inflammation such as fries, margarine, and processed or red meats.

However, before you eliminate certain foods from your diet it’s best to talk to your doctor. They’ll be able to recommend an eating plan that’s appropriate for your specific requirements.

the bottom line:

If you suffer from PCOS it is possible to feel overwhelmed at times. Making sure you eat a diet that is compatible with PCOS and making a few lifestyle changes can help you feel happier and lessen some of the signs of PCOS.

Be aware that when you are on a PCOS diet there are certain food items that you should reduce or avoid. However, often they have healthy useful counterparts. For example, if typically eat margarine and white toast as breakfast items, consider substituting whole-grain bread with high fiber and avocado or olive oil.

If the symptoms continue and you are still experiencing symptoms, consult your doctor. They will be able to determine the root of the problem and suggest the next steps.