Reviewed by Dr. Stephanie Egboh, September 2024
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting many women, particularly in Nigeria.
While a cure is yet to be found, adopting specific lifestyle changes can significantly improve your quality of life and help you manage PCOS naturally.
This guide presents ten practical tips tailored for the modern Nigerian woman so you can enjoy better health and effective, natural PCOS management.
Key Strategies for Managing PCOS Naturally
Want to take control of your PCOS symptoms and improve your overall well-being? Here are a few lifestyle approaches that will help you manage PCOS naturally;
1. Embrace a PCOS-Friendly, Natural Diet
A balanced, naturally focused diet is central to managing PCOS naturally. Focus on incorporating whole, unprocessed foods:
- Fresh, Local Produce: Nigerian markets are abundant in fresh fruits and vegetables packed with essential vitamins, minerals, and antioxidants. These are vital for supporting hormonal balance naturally.
- Lean Proteins: Opt for fish, chicken, beans, and lentils – excellent sources of protein that won’t spike your blood sugar and help maintain a healthy weight.
- Healthy Fats: Add avocados, nuts, and olive oil for their heart-healthy benefits and ability to regulate hormones naturally.
- Traditional Dishes: Many Nigerian meals already align with a PCOS-friendly, natural diet. Enjoy vegetable soups like efo riro or okra soup, grilled fish or chicken with brown rice (in moderation), and dishes like moin moin made with whole beans.
You should also avoid;
- Processed Foods: Highly processed foods often contain hidden sugars, unhealthy fats, and additives that can disrupt hormonal balance.
- Refined Sugars: These can lead to insulin spikes and weight gain. It can also exacerbate PCOS symptoms.
By making mindful, natural food choices, you can positively impact your hormonal health and achieve effective natural PCOS management.
2. Make Exercise a Part of Your Routine
Regular physical activity isn’t for those who want to lose weight alone. It is also effective in regulating insulin levels, a key factor in managing PCOS naturally. To achieve this,
- Aim for Consistency: Strive for at least 150 minutes of moderate-intensity exercise per week.
- Find Activities You Enjoy: This makes it more likely you’ll stick with it. Consider brisk walking, joining a gym, dancing, swimming, or exploring yoga and Pilates (which also helps with stress management).
- Listen to Your Body: Start slowly and gradually increase the intensity and duration of your workouts.
- Get Outdoors: Enjoy the natural benefits of sunshine and fresh air where possible.
The key to seeing results with exercise is consistency. Even small, regular bouts of exercise can make a big difference in your overall health and PCOS management.
3. Prioritize Natural Stress Management
Chronic stress can wreak havoc on your hormones and worsen PCOS symptoms. Thus, you should practice natural stress-reducing techniques in your daily life to help manage your PCOS. Here are a few ways you can do that;
- Explore Mindfulness Practices: Yoga, meditation, and deep breathing exercises can be incredibly effective in calming the mind and reducing stress levels naturally.
- Connect with Nature: Spending time outdoors has been proven to reduce stress and improve mental well-being. Visit a local park, take a walk by the beach, or simply enjoy your morning coffee in the fresh air.
- Pamper Yourself: Self-care is necessary for natural stress management. So, treat yourself to a relaxing massage (using natural oils, if possible) or indulge in a hobby you enjoy.
- Herbal Teas: Explore calming herbal teas, such as chamomile or lavender (always check with your doctor for potential interactions).
By actively managing your stress levels naturally, you create a more balanced hormonal environment that can positively impact your PCOS.
4. Establish a Restful Sleep Routine
Adequate sleep is vital for hormonal balance and overall health. Thus, making sleep a priority can significantly impact your hormonal health and contribute to you managing your PCOS symptoms naturally. Aim for 7-8 hours of quality sleep each night to support your body’s natural rhythms. To get this done,
- Create a Relaxing Bedtime Routine: Wind down with a warm bath (perhaps with Epsom salts), a good book, or calming music.
- Limit Screen Time Before Bed: The blue light emitted from electronic devices can interfere with melatonin production, a hormone essential for sleep.
- Create a Conducive Sleep Environment: Ensure your bedroom is dark, quiet, and cool for optimal sleep.
5. Stay Hydrated Always
Even without PCOS, your body will benefit from staying hydrated. Proper hydration aids the body in:
- Metabolism and Digestion: Water helps flush out toxins and supports optimal bodily functions.
- Temperature Regulation: Staying hydrated helps your body maintain a healthy temperature, which is especially important in hot weather.
- Energy Levels: Dehydration can lead to fatigue, brain fog, and headaches.
Carry a reusable water bottle with you and sip on water throughout the day. You can also enjoy unsweetened herbal teas, coconut water (a natural electrolyte source), or infuse your water with fruits for a refreshing twist.
6. Reduce Your Intake of Sugary Drinks
The temptation to take sodas, sweetened juice, and sports drinks is real. However, that temptation can easily wreak havoc on your blood sugar levels, leading to insulin spikes and worsening PCOS symptoms. If you plan to manage PCOS naturally, you should;
- Opt for Healthier Choices: Choose water, unsweetened herbal teas, or natural fruit juices diluted with water. It will always pay off in the long term.
- Read Labels Carefully: Many processed drinks contain hidden sugars. Get in the habit of checking labels and choosing options with minimal or no added sugar.
7. Work with Your Doctor to Complement Natural Methods
While lifestyle modifications are the core of natural PCOS management, it’s still important to work closely with your doctor. Discuss your natural approach and any potential complementary therapies you’re considering. Your doctor can:
- Monitor Your Progress: Regular check-ups allow your doctor to track your hormone levels and overall health. Your doctor can also discuss PCOS testing options, including convenient at-home tests, as may be necessary.
- Provide Guidance: Your doctor can offer personalized advice and ensure your natural approach is safe and effective.
- Discuss Potential Interactions: You must discuss any supplements you are considering with your doctor.
- Address Specific Concerns: Your doctor can help you manage specific PCOS-related issues, such as fertility concerns or other health conditions.
Don’t stay off medication without your doctor’s input. If that’s what you want, your doctor can help you figure out if it is safe based on your individual needs and medical history.
8. Make Mental Health a Priority
Living with PCOS can take a toll on your emotional well-being. It’s essential to address any mental health concerns and seek support when needed.
- Don’t Suffer in Silence: Reach out to a therapist, counselor, or mental health professional if you’re feeling overwhelmed, anxious, or depressed.
- Connect with Others: Joining online forums or support groups dedicated to women with PCOS can provide a sense of community and allow you to share experiences and coping strategies.
9. Stay Informed and Empowered
Knowledge is power. The more you understand about PCOS, the better equipped you’ll be to make informed decisions about your health and naturally manage your PCOS symptoms.
- Consult Reputable Sources: Seek information from trusted medical websites, your doctor, and reputable health organizations.
- Join Online Communities: Connect with other women with PCOS through online forums and social media groups. Sharing experiences and tips can be incredibly empowering.
Taking Control of Your Health
With the right information, support, and self-care practices, you can thrive despite PCOS. By implementing these lifestyle tips, you can make a significant difference in managing PCOS naturally and improving your overall quality of life.
And always remember, you are not alone!
Need further support? Consider booking a consultation with a doctor for personalized advice. You can also visit our lab at 35A Furo Ezimora Street, Lekki Phase 1, Lagos.
