What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance that affects many women, especially during reproductive age. Common symptoms include:
- Irregular periods
- Weight gain
- Acne
- Hair fall
- Difficulty in conceiving
PCOS can't be cured, but lifestyle changes through proper diet and fitness can manage it effectively.
PCOS-Friendly Diet Plan
Foods to Include:
High-Fiber Foods
- Oats, brown rice, millets
- Vegetables like broccoli, spinach, and beans
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Lean Proteins
- Boiled eggs, grilled chicken, paneer
- Lentils (dal), moong sprouts
Anti-inflammatory Foods
- Turmeric, ginger, green tea
- Berries, tomatoes, olive oil
- Nuts (almonds, walnuts)
- Seeds (flax seeds, chia seeds)
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Low-Glycemic Index (GI) Foods
- Avoid white rice and sugar.
- Choose quinoa, sweet potatoes, and whole grains.
Foods to Avoid:
- Sugary drinks and desserts
- Processed snacks, chips, and fast food
- Excess dairy (especially full-fat milk)
- Red meat and fried food
- Refined flour (maida), bakery items
Simple PCOS Workout Routine
Goal: Reduce insulin resistance, burn fat, balance hormones.
Weekly Plan:
- Day 1: 30 min brisk walk + 15 min stretching
- Day 2: Home workout (Squats, Lunges, Jumping Jacks - 3 sets each)
- Day 3: Yoga (Sun Salutations + PCOS-specific asanas)
- Day 4: REST
- Day 5: Cardio (Dance, cycling, or jogging)
- Day 6: Core strengthening (plank, leg raises, crunches)
- Day 7: Yoga + Breathing exercises (Pranayama)
Yoga Asanas for PCOS:
- Butterfly Pose (Baddha Konasana)
- Cobra Pose (Bhujangasana)
- Bridge Pose (Setu Bandhasana)
- Child’s Pose (Balasana)
Try 15–20 mins daily for best results.
Tips to Stay on Track:
- Eat small meals every 3–4 hours.
- Sleep 7–8 hours daily.
- Avoid stress – try meditation.
- Track your cycle & weight regularly.
- Consult a gynaecologist for supplements like inositol, Vitamin D, etc.
Final Words:
Managing PCOS is a journey – not a one-day fix. With the right diet, regular fitness, and mental wellness, you can take control of your health and feel confident every day.
