PCOS Self-Care: The Healthy Habits You Can Do to Alleviate Symptoms and Feel Better

Whether you’re living with polycystic ovarian syndrome (PCOS), or know someone who is, it’s highly likely that you’ll be experiencing different symptoms. While there are common occurrences such as excessive hair growth and fatigue, others may struggle with more complex instances including insulin resistance or hormone imbalances, irregular periods and other health problems. And however it pre sents itself, dealing with this condition can be exhausting for people with PCOS. But the good news is you can manage it with easy PCOS self-care steps and ultimately enjoy a healthy, fulfilling life. Here, PCOS treatments and healthy habits you can do to minimize your symptoms.

PCOS self-care tips

“Managing PCOS requires a holistic approach, focusing on lifestyle changes that promote hormonal balance, reduce inflammation, and support overall well-being,” says Gina Nick, NMD, PhD , a licensed naturopathic physician with a focus on hormone balance and women’s health.

Getting better sleep and managing your stress are also important as they can alleviate any PCOS discomfort, but also promote healthier living. Here, some PCOS self-care steps that can make a huge difference in your daily life.

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Adjust your diet

Surprisingly, Brittany Lob, DNP, FNP , healthcare professional at The Grove, says a lot of her patients don’t actually eat enough. Her advice: Stop counting calories. “Calories don’t matter unless you’re on the extreme high or low side. Focus on quality of the food, not quantity.”

When it comes to foods that can help your symptoms, items high in fiber and protein, low in sugar and refined carbohydrates are a good place to start. Also, it’s key to limit your processed food intake and gravitate towards fresh produce instead. This can help curb weight gain, keep your body weight balanced and reduce the symptoms of PCOS. “These can help address PCOS symptoms as well as help in losing weight, controlling glucose levels, and preventing diabetes,” says Lora Shahine, MD, FACOG, reproductive endocrinologist at Pacific NW Fertility.

Start incorporating mild to moderate exercises into your routine

Exercise is good for those with PCOS, but Dr. Shahine says you do not need to become an Olympian, marathon runner or conduct excessive exercise routines to treat PCOS. Walking, Pilates, swimming or recreational biking can all “help with overall health and managing insulin sensitivity, as well as weight.”

On the other hand, too much exercise isn’t good for you either, as weight loss cannot be your only goal. “If you have irregular cycles and workout regularly, you are exercising too hard. Stop the HIIT, stop the running/cycling, start walking and doing slow resistance training,” says Lob.

Practice mindfulness and set boundaries

Adopting healthy habits can be difficult, but it’s important to stay calm as added stress can exacerbate PCOS symptoms and contribute to hormone level issues. “Practices such as mindfulness, meditation, and setting clear boundaries to avoid overcommitting can greatly reduce cortisol levels and improve hormonal balance,” says Dr. Nick.

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Getting proper sleep is crucial

In addition to the aforementioned PCOS self-care steps, sleeping well and properly is so important. “You should plan your life (as much as possible) around getting seven to nine hours of quality sleep and the first step is knowing your sleep metrics (sleep phase time, resting heart rate, HRV, schedule, restlessness, etc.),” says Lob.

In addition to creating a solid bedtime routine, Lob also recommends incorporating three to five of these tips to help with PCOS symptoms:

• Finish eating not less than 3 hours before bed.

• Turn screens off at least an hour before bed.

• Make your favorite caffeine free tea.

• Wash your face or take a warm bath.

• Read or do something non-stimulating.

• Meditate or practice deep breathing.

Sleeping in cool temperatures, adjusting the light in the room and going to bed and waking up at the same time are other small changes you can make to alleviate PCOS discomfort. “Poor sleep can worsen insulin resistance and stress levels, further complicating PCOS symptoms,” says Dr. Nick.

For more information on PCOS

The 4 Types of PCOS: What to Know and the Best Ways to Manage Each

More Than Half of Women Report Feeling Gaslit About PCOS and IBS by MDs

PCOS Meals: The Best and Worst Foods to Add to Your Plate

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .