Polycystic ovary syndrome (PCOS) is a common endocrine condition that causes reproductive and metabolic issues like infertility and increased risk of diabetes. Obesity and insulin resistance significantly contribute to PCOS, so lifestyle changes aimed at sustainable weight loss through diet and exercise are the primary treatment focus. Current treatment should emphasize reducing weight long-term by modifying diet, increasing physical activity, and addressing other lifestyle factors like alcohol use and smoking.

2.  Polycystic ovary syndrome (PCOS) is a common endocrine
condition with reproductive and metabolic consequences,
including an-ovulation, infertility and an increased prevalence
of diabetes mellitus.
 Obesity, central obesity and insulin resistance are strongly
implicated in its etiology and reduction of these risk factors
should be a central treatment focus. Short-term weight loss has
been consistently successful in reducing insulin resistance and
restoring ovulation and fertility.
 Current conservative treatment should emphasize sustainable
weight loss through dietary modification and exercise.
Modifying additional lifestyle factors, including alcohol
consumption, psychosocial stressors and smoking, are also
crucial in long-term treatment of PCOS.

3.  Lifestyle modification is based on the premise
that if the factors which increase and
decrease stress in the client's life may be
identified, it may be possible to alter some
aspect of the client's lifestyle to decrease
their overall stress level. This modality
therefore depends on an environmental
approach to assessment.

4. First lifestyle change
 Stop smoking cigarettes or passive smoking. Smoking
increases AGE's ( advance glycation end products) in
the body and will keep you inflamed and sick.
Second lifestyle change
 Eat more fibre versus fat. Fibre helps absorb some
excess testosterone and flush the same out of the
body. A specific amounts can be, eat three cups of
fruits and 5 cups of vegetables per day.
Third lifestyle change
 Drink plain spearmint tea twice a day. Researching
multiple herbs, this was the only one found to be
effective.

5. Fourth lifestyle change
 Switch your cooking method from frying/
broiling to steaming and boiling instead. Explore
oil free cooking for at least 2 meals per day.
Fifth lifestyle change
 Have one serving of brown rice per day and one
100- 200 grams of mushrooms at least 5/7
days. Brown rice and mushrooms (among a few
other foods) can help pull AGE's out of your
system.
Sixth lifestyle change
 If there is one thing that can 100% help
with Blood Sugar resistance, its resistance
training. Add in some form of resistance training
to your routine. could be yoga or traditional
weight training. Aim for a minimum of 4-6 hours
of resistance training per week.

6. DO’S DON’T
•FOODS TO ADD-
High fiber vegetables( broccoli,
cauliflower) and fruits ( apples and
plums)
whole grain
lean protein like fish
anti- inflammatory foods and
spices such as turmeric and
tomatoes
•CEREALS (MILLET, OATS AND
RAGI)
•NUTS ( WALNUT AND ALMOND)
•SEEDS (FLAXSEEDS)
•VEGETABLES ( all vegetables and
vegetable with fluid content)
•FOODS NOT TO ADD-
Foods high in refined
carbohydrates such as white bread
and muffins.
Sugary snacks and drinks
Inflammatory food such as
processed food
Junk food
Alcoholic beverage
Smoking
Skip meals
Full fat dairy
Red meat

7. DO’S DON’T
•EXERCISE-
Habit of daily exercises upto 30
minutes.
Stress reduction technique
•KEEP TRACK OF YOUR HEALTH-
Menstrual irregularities
Missed period
•SLEEP
About 6-8 hours of sleep
•MAINTAING WEIGHT
Eat regular meal
Small frequent diet
•Go gadget free at night.
•Take proper medication
•EXERCICES
Unnecessary use of motor vehicle
in the short distance.
sedentary lifestyle
•KEEP TRACK OF YOUR HEALTH-
Skip doctor’s appointment
Irregular taking of medication
Neglect symptoms of depression
•SLEEP-
Uninterrupted sleep
Under estimate the need of sleep
Late night sleep and delay
getting up.

8. DO’S DON’T’S
• Make sure that proper weight is
maintained.
• If you are overweight, reduce it
by doing exercises regularly and
having a healthy balanced diet.
• Practice Yoga Asanas and
Prananyam regularly.
• Have adequate sleep.
• Maintain a record of your
menstrual cycle
• Do not smoke.
• Do not consume alcohol.
• Do not skip meals or sleep.
A disciplined lifestyle is key to
better health and freedom from
PCOS.
• Avoid Hormonal treatment as far
as possible.

9.  Food Items To Limit in PCOS Problem:
Don’t have refined carbohydrates: Foods such as white
breads, pastries, muffins, and white potatoes exacerbate
insulin resistance and cause inflammation which will
worsen your PCOS symptoms.

10.  Don’t have sugary snacks or drinks: Excess sugar is
one of the main causes of insulin resistance and should be
avoided at all costs. When checking food labels, look for
the other names of sugar such as sucrose, dextrose, and
high fructose corn syrup.
 Don’t have inflammatory foods: These foods aggravate
PCOS symptoms. Foods such as French fries, margarine,
red meat, and other processed meats belong to this group
and should be avoided as much as possible.

11.  Do have more of high-fiber foods: They slow down
the digestive process and reduce sudden increases in
blood sugar levels which helps in combatting insulin
resistance. Broccoli, cauliflower, red and green
peppers, almonds, sweet potatoes, and pumpkin are
great examples of high-fiber foods.
 Do have more of lean proteins: Although they do not
have much fiber, lean-protein foods such as chicken,
fish, and egg whites keep you feeling full longer and
help stabilize your blood sugar.

12.  Do have more anti-inflammatory foods:
Inflammation is part of the underlying mechanism of
PCOS and foods with anti-inflammatory properties
which include tomatoes, spinach, strawberries, walnuts,
almonds, turmeric, and fatty fish such as sardines and
salmon help to reduce the symptoms of PCOS.

13. S.
N
O
ACTIVIT
Y
TIME DIET QUANTITY CALORIES
1 Early
morning
6 am 1 glass of warm water
with cinnamon & lemon
juice
1-1.5gm
& 1/2
13.2 cal
6.30
am
1 glass skimmed milk
( without sugar) & walnuts
200ml
& 2-4
14 0 kcl
56-112
kcl
2 Break
fast
7-8
am
1-2 missi roti
1 bowl curd & wheat
porridge( cooked with
water)
Pulses
1 cup skimmed milk tea
(without sugar)
30-60gm
100ml
30 gm
30 gm
50 ml
100-
200kcl
70 kcl
100 kcal
100 kcal
35 kcal
3 Mid
morning
11
am
Vegetable soup 100 ml 28 kcal

14. S.NO ACTIVITY TIME DIET QUANTI
TY
CALORIE
S
4 Lunch 1 pm 1 bowl veg salad
2 multigrain roti
½ bowl brown rice or
increase 1 roti
1 bowl vegetable cooked
1 bowl pulses & 3-4
pieces of chicken
50gm
60 gm
30 gm
100gm
30gm
50 gm
14 kcal
200kcl
100kcl
28kcl
100 kcl
100 kcl
5 Evening 4 pm 1 cup skimmed milk tea
( no sugar)
Toast 2 slices
50 ml
100gm
35 kcl
100 kcl
6 Dinner 7-8
pm
1 multigrain roti
1 bowl vegetable curry
or 2 egg whites
1 bowl dry vegetable
Pulses
1 bowl veg salad
1 bowl curd
30 gm
100 gm
100 gm
100gm3
0 gm
50gm
100 ml
100kcl
28 kcl
34 kcl
28 kcl
100 kcl
14 kcl
70 kcl