PCOS Management Guide | Dr. Divya Krishnani

Understanding PCOS & Its Impact

Polycystic Ovary Syndrome (PCOS) affects 1 in 10 women of reproductive age. Understanding the condition and implementing comprehensive management strategies can significantly improve symptoms and quality of life.

Hormonal Imbalance

PCOS involves elevated androgens, insulin resistance, and irregular ovulation.

Metabolic Effects

Often linked with insulin resistance, weight gain, and cardiovascular risks.

Reproductive Health

Affects menstrual cycles, fertility, and long-term reproductive health.

PCOS Symptoms Tracker

Common symptoms and their management approach

Irregular Periods

Absent or infrequent menstruation

Management: Lifestyle changes, hormonal therapy

Weight Gain

Difficulty losing weight, central obesity

Management: Diet modification, exercise, insulin sensitizers

Excess Hair Growth

Hirsutism on face, chest, back

Management: Anti-androgen therapy, lifestyle changes

Fatigue & Mood

Low energy, mood swings, depression

Management: Regular exercise, stress management, counseling

Comprehensive PCOS Management

Multi-faceted approach to managing PCOS symptoms and improving overall health

Daily Lifestyle Modifications

Physical Activity (150 minutes/week)

Strength Training

2-3 times per week, 30-45 minutes

Improves insulin sensitivity

Cardio Exercise

3-4 times per week, 30-40 minutes

Aids weight management

Yoga/Pilates

2-3 times per week, 45-60 minutes

Reduces stress and inflammation

Weight Management

Set Realistic Goals

Aim for 5-10% weight loss initially

Monitor Progress

Track weight, measurements, and symptoms

Support System

Join PCOS support groups or work with specialists

Weekly Progress Tracker

Exercise Sessions

5/7 days

Sleep Quality

6/10 rating

Stress Level

4/10 (lower is better)

Quick Daily Tips

Take 10,000 steps
Drink 8 glasses of water
Practice deep breathing
Get 7-8 hours sleep

PCOS-Friendly Nutrition Plan

Low Glycemic Index Foods

Focus on foods that don't cause rapid blood sugar spikes

Examples: Quinoa, oats, sweet potatoes, berries

Anti-Inflammatory Foods

Reduce inflammation to help with PCOS symptoms

Examples: Fatty fish, leafy greens, turmeric, berries

Adequate Protein

Support hormone production and maintain muscle mass

Examples: Lean meats, legumes, Greek yogurt

Sample Daily Menu

Breakfast (7:30 AM)

Greek yogurt with berries, nuts, and cinnamon

High protein, low GI, anti-inflammatory

Mid-Morning (10:00 AM)

Apple slices with almond butter

Balanced fiber and healthy fats

Lunch (1:00 PM)

Quinoa salad with grilled chicken, vegetables, and olive oil

Complete meal with complex carbs

Afternoon (4:00 PM)

Handful of mixed nuts or hummus with vegetables

Protein and healthy fats

Dinner (7:00 PM)

Grilled salmon with roasted vegetables and brown rice

Omega-3 rich, anti-inflammatory

Beneficial Supplements (Consult Dr. Divya first)

Inositol

Improves insulin sensitivity and ovarian function

Omega-3 Fatty Acids

Reduces inflammation and supports hormone balance

Vitamin D

Often deficient in PCOS, supports overall health

Spearmint Tea

May help reduce excess androgen levels

Stress Reduction Techniques

Meditation & Mindfulness

Practice 10-20 minutes daily to reduce cortisol and improve hormone balance

Start with 5 minutes of deep breathing
Use guided meditation apps
Practice mindful eating
Try body scan meditation before bed

Relaxation Activities

Engage in activities that promote relaxation and joy

Listen to calming music
Practice aromatherapy
Engage in creative hobbies
Spend time in nature

Social Support

Connect with others for emotional support and stress relief

Join PCOS support groups
Regular social activities with friends
Consider counseling or therapy
Share concerns with family

Sleep Optimization

Sleep Schedule

🛏️

Consistent Bedtime

Go to bed and wake up at the same time daily, even on weekends

⏰

7-9 Hours Sleep

Aim for adequate sleep duration to support hormone regulation

Sleep Environment

Dark, quiet room

Cool temperature (65-68°F)

Comfortable mattress and pillows

No screens 1 hour before bed

Bedtime Routine

9:00 PM Start winding down, dim lights

9:30 PM Warm bath or shower

10:00 PM Reading or gentle stretching

10:30 PM Lights out, practice gratitude

PCOS Management: Comprehensive Guide to Hormonal Balance