Follow these two mantras to effectively manage PCOS

PCOS affects women of childbearing age. If not managed effectively, PCOS can lead to infertility, type 2 diabetes, liver inflammation, hypertension, sleep apnea, depression, and an increased risk of cardiovascular disease. The exact cause of PCOS is unknown and results in irregular periods, weight gain, excess androgens, hair loss and more. Weight loss, a healthy diet and an active lifestyle play an important role in controlling the symptoms of PCOS and preventing complications from this condition. Nutritionist and fitness expert Munmun Ganeriwal took to Instagram to share effective tips that can help control PCOS effectively and reduce the risk of diseases related to the condition.

PCOS management: follow them to fight against complications

1. Lower body fat levels (improve body composition)

Losing weight is an effective way to improve symptoms of PCOS. Regular exercise and eating a healthy diet can help you maintain a healthy weight. Ganeriwal explains, “Of all the exercises, incorporating strength training into your training program is crucial for improving insulin sensitivity and for better controlling insulin fluctuations.” She further adds that structured and progressive strength training also improves the way the body uses insulin.

Also read: All about PCOS

So, make at least 30 minutes of exercise part of your daily routine. She further recommends that weight training at least twice a week is essential for providing hormonal boost.

2. Improve insulin sensitivity

To reduce the risk of type 2 diabetes and other complications, you need to take steps that can help improve insulin sensitivity.

Besides weight training, there are a few simple methods you can follow, including a better sleep cycle, better stress management, a diet rich in fruits and vegetables, and physical activity. You can also add cinnamon to your diet, as studies have shown that cinnamon helps improve insulin.

Also read: Managing PCOS: Here are some tips for naturally fighting polycystic ovary syndrome; Know the symptoms and complications

“Studies show that strength training burns more calories (or fat) for 24 to 48 hours after training! Better fat loss means better hormonal balance, better hormonal balance means regular and painless periods, less breakouts, reduced hair loss and improved fertility, ”adds the nutritionist.

Disclaimer: This content, including tips, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.