Seven Effective Strategies for Naturally Managing Polycystic Ovarian Syndrome

Polycystic ovarian syndrome (PCOS) is a common condition among females between the ages of 12 and 45. Classic symptoms of PCOS include weight gain, insulin resistance leading to high blood sugar, hormonal imbalances (elevated testosterone), menstrual abnormalities, and infertility. For years, I've been advocating structured exercise training with strategic eating for many women with PCOS and have witnessed outstanding results.

Although the development of this condition is quite a complex process that’s closely linked to genetics, evidence has long suggested that a healthy lifestyle including regular physical activity and good nutrition can substantially alleviate associated symptoms. Here are seven of the most effective strategies that have been proven highly beneficial for the management of PCOS and related symptoms.

Over half of females with PCOS are overweight or obese with most exhibiting excess visceral (belly) fat. It is this type of fat that’s closely linked to insulin resistance. Weight loss reduces insulin resistance and has been associated with beneficial effects on hormones, menstrual problems, and other common symptoms of PCOS. In order to lose weight you must make calorie management a regular practice by continuously creating deficits between the calories you consume and the calories you burn (click here to find out how it’s done).

Controlling your weight with regular cardiovascular (cardio) exercise is a sure way to alleviate many symptoms of PCOS. In fact, it’s one of the most effective ways to increase the amount of calories you burn on a day-to-day basis, which is essential for long-term weight management. The optimal amount and type of cardio varies from person to person. However, generally, a daily minimum of 30-45 minutes of brisk walking, jogging, bicycling, swimming, and aerobic dance is sufficient for reducing PCOS symptoms while 60 minutes on most days of the week will help keep your body weight under control (learn the right way to perform cardio here).

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Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.

Before starting an exercise training program you should first make sure that exercise is safe for you. If you are under the age of 55 years and generally in good health, it is probably safe for you to exercise. However, if you are over 55 years of age and/or have any health problems, be sure to consult with your physician before starting an exercise training program.