A Healthy Lifestyle for Addressing PCOS Symptoms

A Healthy Lifestyle for Addressing PCOS Symptoms 1024 536 Community Clinical Pharmacy

Supporting Women's Health

During the menstrual cycle of a healthy woman, the ovary produces a follicle that will release an egg. In women with polycystic ovary syndrome or PCOS, the ovaries produce many smaller follicles (fluid sacs formed in the ovaries).

The immature follicles can stay in the ovaries and do not mature to release eggs which can cause the following:

  • Skin discoloration in body, folds, and creases
  • Hirsutism (male-patter hair growth in women including growing extra facial hair)
  • Hair loss (Scalp)
  • Obesity
  • Pelvic Pain
  • Treatment-resistant acne
  • Metabolic Conditions (e.g. insulin resistance, diabetes, obesity)
  • Infertility

What to Do If You Have PCOS

Healthy lifestyle habits can help, including diet and exercise to help manage weight and improve hormonal health and overall well-being. A reduced-calorie and/or reduced-carbohydrate diet can support weight management and improve ovarian function.

Research has shown that a diet low in refined carbohydrates and dairy products may improve insulin sensitivity, reduce testosterone levels, and promote weight loss, all of which can help manage PCOS.

What Is Recommended to Eat if You Have PCOS

  • Low-sugar fruit (e.g., berries, apples, oranges, plums)
  • Avocado
  • Non-starchy vegetables (e.g., asparagus, cauliflower, leafy greens, peppers)
  • Whole grains (e.g., brown rice, whole wheat)
  • Proteins such as beans and legumes, eggs, fish and shellfish, lean animal protein (e.g. poultry meat)
  • Coconut oil, olive oil
  • Nuts and seeds
  • Unsweetened plant-based milk alternatives (e.g., almond, coconut milk)

Food to Avoid if You Have PCOS

  • Refined grains (e.g., white rice, white pasta)
  • Sugar and sweeteners such as agave nectar, evaporated cane juice, fruit juice, high-fructose corn syrup, honey, raw turbinado sugar (also known as raw sugar)
  • Most dairy products (e.g., cream, milk, yogurt)

Exercise

Adolescents: at least 60 minutes of moderate to vigorous physical activity per day, including muscle and bone strengthening three days per week.

Adults ages 18 to 64: at least 150 minutes per week of moderate physical activity, or 75 minutes per week of vigorous activity, including muscle strengthening two days per week.

Reduce sedentary time, such as screen time and sitting.

In individuals who are overweight, research suggests that losing 5 to 10% of body mass may increase ovulation frequency and chances of pregnancy, as well as improve hormonal balance. Physical activity, a healthy lifestyle, and behavioral strategies like goal-setting, self-monitoring, and utilizing social support can help women achieve better health.

Compounding Experts Near Me

Community Clinical Pharmacy is the East Valley’s premier compounding pharmacy, specializing in hormonal imbalance, sexual health, and more. Get in touch with us today for more support.

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If you have any questions, or would like to learn more about your options when it comes to hormone replacement, please call Community Clinical Pharmacy and we can consult with you and your physician to find the best solution.

We serve the East Valley Metro Area including Mesa, Chandler, Gilbert, and surrounding areas.

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