How to Reverse PCOS Naturally – Effective Tips for Hormonal Balance

PCOS (Polycystic ovary syndrome) can’t be completely “reversed,” but its symptoms can be managed or improved by changing lifestyles like a balanced diet, regular exercise, and weight management.

 What is PCOS 

• PCOS (Polycystic ovary syndrome) is a hormonal disorder causing irregular periods, high androgen levels (leading to symptoms like acne and excess hair growth), and cysts in the ovaries.
• One of the common issues with PCOS is insulin resistance, which means the body has trouble using insulin properly. As a result, the body may produce more insulin, which leads to weight gain and makes it harder to lose weight.

 Lifestyle change to treat PCOS

• Diet: Following a balanced and low-glycemic diet can help to manage insulin resistance, reduce inflammation, and promote weight loss. Focus on whole grains, lean proteins, vegetablesand fruits
• Exercise: Regular physical activity (30 minutes, 3-5 times a week) can help to improve insulin sensitivity, aid weight management, and reduce androgen levels.
• Weight loss: Reducing weight can help to regulate menstrual cycles, improve ovulation, and lower the risk of diabetes.

 Foods to avoid to treat PCOS

      Its very important to avoid foods like,

1.   Refined carbs and sugary foods like white bread, pastries, sugary snacks, soda and processed foods
2.   Fried foods like French fries, fried snacks and deep-fried fast foods
3.   Processed meats like sausages, hot dogs, bacon and deli meats
4.   Sweets and sugary beverages like candy, cakes, cookies, sugary coffee drinks and fruit juices with added sugar
5.   Full-fat dairy like whole milk, cheese, butter, and full-fat yogurt
6. High-glycemic-index (GI) foods like white rice, white potatoes, sugary cereals, and instant oatmeal
7.   Trans fats like margarine, baked goods with partially hydrogenated oils and packed snacks
8. Alcohol like beer, wine, and sugary cocktails.

Because this food causes insulin resistance, weight gain, and hormonal imbalance.

What must eat to treat PCOS 

• To managing PCOS Eating the right foods can help to regulate hormones, improve insulin sensitivity, and promote overall health. Here are some foods that can be beneficial for women with PCOS

1. High-fiber foods like vegetables, fruits, legumes, and whole grains.
2. Lean protein like chicken. turkey, fish, tofu, tempeh, and eggs.
3.   Healthy fats like avocados, olive oil, nuts, seeds, and fatty fish
4.   Anti-inflammatory foods like turmeric, ginger, green leafy vegetables, berries, nuts and seeds
5.   Cinnamon may help as to improve insulin and lower blood sugar levels
6.   Low-glycemic index (GI) foods like sweet potatoes, non-starchy vegetables, berriesand whole grains
7. Vitamin D-rich foods like fatty fish, egg yolks, fortified foods, and mushrooms.
8. Leafy greens and cruciferous vegetables like spinach, kale, broccoli, Brussels sprouts, and cauliflower.
9. herbs and spices like cinnamon, turmeric, ginger, and fenugreeks.
10. Probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso.
11. Drink at least 3 liters a day.