Contents
Food and Nutrition
Foods to be taken
- Vegetables, fruits, beans, and whole grains are rich in fiber, vitamins, minerals, and other healthful nutrients
- Good protein choices include skinless chicken, fish and seafood, eggs, reduced-fat or non-fat dairy (milk, yogurt, and cheese), nuts and nut butter, and whole soy foods.
- High-fiber carbohydrates include whole-grain bread and cereals, whole-wheat pasta, barley, brown rice, and beans.
- Choose vegetables such as broccoli, lettuce, celery, cabbage, cucumber, parsley, radishes, spinach, turnips.
- Choose legumes such as freshly cooked kidney beans, soybeans, lentils, black-eyed peas, chickpeas, and beans.
- Choose fruits such as strawberries, raspberries, grapefruit, apples, cherries, peaches, pears, and plums.
Foods to be avoided
- Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, and sauces.
- Minimize intake of processed foods.
- Limit foods that are high in saturated fat, such as meats, cheeses, and fried foods.
Yoga and Exercise
- Aerobic classes
- Cycling
- Hiking or walking
- Swimming
- Running, jogging
- Muscle exercises
YOGA
- SuptaBadhakonasana (Reclining Butterfly Pose) watch video
- Bharadwajasana (Bharadwaja Twist) watch video
- Chakki Chalanasana (moving the grinding wheel) watch video
- Shavasana (Corpse Pose) watch video
- Padma Sadhana
Music and Meditation
- Since stress starts in the mind and slowly its effects can be seen on the body as well, it is very important to address this issue at the mind level. This can be done with meditation.
- Sudarshan Kriya greatly helps in handling mood swings, irritability, and negative emotions.
- Stress management techniques that may be employed include massage, meditation, breathing exercises, guided imagery, self-hypnosis, and music therapy, amongst others.
- Acupuncture has been found to be very helpful in the regulating of the menstrual period. It also directly benefits fertility as it releases stress and encourages the body to return to a better hormone balance.
Home Remedies
- If you have PCOS and are overweight, losing weight and eating a healthy diet can help reduce some symptoms.
- If you smoke, consider quitting. Women who smoke have higher androgen levels that may contribute to PCOS symptoms.
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