Lifestyle for PCOS

Lifestyle for PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects a significant number of women. Symptoms range from irregular menstrual cycles to excessive hair growth and acne. While there is currently no cure for PCOS, various lifestyle changes can help you manage its symptoms.  Weight management, diet, and physical activity are all ways you can help treat PCOS naturally.  When combined with the right lifestyle, Chinese Medicine may also be an effective way to help treat PCOS.

Healthy Weight for PCOS Treatment

Weight management plays a crucial role in treating PCOS. Studies have shown that losing just 10% of body weight can improve period regularity and reduce the risk of diabetes, heart disease, and other PCOS complications. Weight loss can also lower insulin and androgen levels, which are often elevated in women with PCOS. However, it’s important not to lose too much weight either.  Your weight should be within a healthy range, considering factors like your body type, age, and height.

Diet for PCOS Treatment

Lifestyle for PCOS

Dietary changes are another effective strategy for managing PCOS. A low-glycaemic, low-carb diet can reduce insulin levels, aiding weight loss. High fibre foods, such as cruciferous vegetables, can combat insulin resistance by slowing digestion and reducing the effect of sugar on the blood. The Mediterranean diet, which eliminates saturated fats, processed meats, and refined sugar, has been found to be particularly beneficial for people with PCOS due to its anti-inflammatory properties.

If you have PCOS, there are certain foods that you should limit your consumption of. These include foods that are high in refined carbohydrates, such as:

  • white bread
  • muffins
  • pastries
  • sugary desserts
  • anything made with white flour
  • sugary snacks and drinks
  • inflammatory foods like processed and red meats

The reason behind this is that refined carbohydrates cause inflammation and exacerbate insulin resistance, a common issue in PCOS. Insulin is a hormone produced in the pancreas that helps cells convert sugar into energy. In people with PCOS, insulin levels are often higher than normal. If the body doesn’t produce enough insulin or if it can’t use the insulin effectively (a condition known as insulin resistance), blood sugar levels can rise. This can lead to the body producing high levels of insulin to keep blood sugar levels normal, which in turn can cause the ovaries to produce more androgens like testosterone. A diet high in refined carbohydrates can make insulin resistance worse, making weight loss more difficult.

Pasta noodles made from bean or lentil flour instead of wheat flour are a nutritious alternative as they are high in fibre and low in carbohydrates. When reading food labels, it’s important to look for various names of sugar, including sucrose, high fructose corn syrup, and dextrose. Beverages like soda and juice, which can be high in sugar, should also be limited.

Lifestyle for PCOS

Exercise for PCOS Treatment

Regular physical activity is also recommended for women with PCOS. Exercise sessions ranging from 30 minutes a day, three times a week, to three total hours per week have been found to improve metabolic and reproductive symptoms associated with PCOS. Exercise helps lower blood sugar levels, balance hormones, and improve mood, making it an essential part of a holistic approach to managing PCOS.  Stress reduction techniques such as yoga, meditation, and speaking with a healthcare professional can also be beneficial.

How Can Chinese Medicine Help?

Lifestyle for PCOS

If you’d like an extra boost to get your PCOS treatment underway, why not give Chinese Medicine a go?  At Centre of Balance, our team of qualified Chinese Medicine practitioners can use a variety of techniques (like acupuncture and herbal medicine) which can be tailored to suit your individual needs.  The great thing about Centre of Balance is that we can treat your health conditions holistically, promoting a healthier version of you overall.

Conclusion

While these lifestyle changes can significantly improve the quality of life for women with PCOS, it’s important to remember that everyone’s experience with the condition is unique. Therefore, treatment plans should be tailored to meet each person’s specific needs and circumstances.  Chinese Medicine is also a great way to help treat PCOS naturally.

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Citations:

Centre of Balance: Acupuncture & Chinese Medicine (n.d.). Archive for category: Fertility Treatment. https://balancetcm.co.nz/category/fertility-treatment/

Watson, S. (2021, April 19). Polycystic ovary syndrome (PCOS): Symptoms, causes, and treatment. Healthline. https://www.healthline.com/health/polycystic-ovary-disease

Whelan, C. (2022, March 17). Can your diet relieve symptoms of polycystic ovary syndrome (PCOS)? Healthline. https://www.healthline.com/health/pcos-diet

https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet

https://www.webmd.com/women/polycystic-ovary-syndrome-pcos-and-weight-gain

https://www.healthline.com/health/pcos-diet

https://www.pennmedicine.org/updates/blogs/fertility-blog/2020/march/five-myths-about-pcos

https://www.healthline.com/nutrition/how-to-lose-weight-with-pcos#:~:text=Eating%20a%20low%20glycemic%2C%20low,could%20help%20with%20weight%20loss.

https://www.mayoclinic.org/diseases-conditions/pcos/diagnosis-treatment/drc-20353443

https://nyulangone.org/conditions/polycystic-ovary-syndrome/treatments/lifestyle-changes-for-polycystic-ovary-syndrome

https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet#:~:text=%E2%80%9CResearch%20shows%20that%20people%20with,address%20inflammation%2C%E2%80%9D%20Stathos%20says.

https://www.verywellhealth.com/pcos-and-weight-loss-why-it-is-so-hard-2616492

https://www.healthline.com/health/pcos-diet#:~:text=High%20fiber%20foods%20can%20help,broccoli%2C%20cauliflower%2C%20and%20Brussels%20sprouts

https://www.healthline.com/health/womens-health/exercise-for-pcos#:~:text=Exercise%20to%20improve%20your%20PCOS,reproductive%20symptoms%20associated%20with%20PCOS.

https://www.verywellhealth.com/exercise-benefits-for-women-with-pcos-2616351

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https://www.webmd.com/women/what-to-know-about-lifestyle-changes-for-pcos

https://www.swft.nhs.uk/application/files/8015/6586/5352/Dietary_Advice_for_Polycystic_Ovary_Syndrome_A4_2019.pdf

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Monica

I am originally from Hebei province in China. I hold a NZ bachelor’s degree of health and science with a major in acupuncture. I am honoured to be an acupuncturist at Centre of Balance. Helping patients to alleviate their pain brings me the greatest joy. Chinese medicine emphasises the unity of human beings and nature. During the treatment, I hope to not only relieve your pain but also help you to understand the principles behind acupuncture’s effectiveness, as well as the significant impact of diet, emotions, lifestyle habits, and living environments on disease recovery. Self-healing is an ability that our bodies are naturally endowed with.

I studied acupuncture in New Zealand and completed one and a half years of supervised clinical internship before graduating. In the early stage of my training, I mainly worked with patients experiencing neck, shoulder, and lower back pain. Under the guidance of senior clinical tutors, I gradually developed hands-on experience and confidence in treating musculoskeletal pain conditions.
As my clinical exposure expanded, I began treating a wider range of internal conditions. Alongside traditional acupuncture, I was introduced to Umbilical Acupuncture and Tungs-acupuncture Points. What interested me most about these approaches is that they often do not require needling directly at the painful area, yet can still achieve very effective results.
I was especially inspired by observing my supervisor use Umbilical Acupuncture to treat common conditions such as insomnia, menstrual irregularities, and even rheumatoid arthritis, with very positive outcomes. Another supervisor was highly skilled in Tungs-acupuncture Points and achieved excellent results in treating pain, infertility, menstrual disorders, and a variety of women’s health conditions. After completing my studies and entering clinical practice, once I observed Dr. Szenan Phua using Tungs-acupuncture points to help cancer patients relieve pain, which further strengthened my trust in this treatment method.
I later completed training in Dr. Tan Balance Acupuncture, which had a strong influence on the way I approach treatment. One of the most noticeable features of this method is how quickly patients often feel improvement, especially with pain conditions. Dr. Szenan Phua’s New Balance Acupuncture combines meridian regulation with structural adjustment and internal organ balancing, including techniques such as pulse balancing and spinal adjustment.
From my clinical experience, pain is rarely just a local issue. It often involves underlying organ weakness or structural imbalance. When these aspects are addressed together, treatment can be more thorough and longer-lasting. I also apply this approach to internal conditions, particularly in fertility and women’s health. This includes supporting natural conception, IVF preparation and embryo transfer, pregnancy support, early-pregnancy nausea, and late-pregnancy labour induction. I combine these treatments with concepts learned from a few additional fertility training, which has given me a broader and more flexible clinical perspective. This has reinforced my belief that acupuncture should be adapted to each individual rather than applied through fixed formulas.
Two other areas of study that have been very helpful in my clinical work are Tongue Diagnosis and Dr. Zhu’s Scalp Acupuncture. Although tongue diagnosis is taught in my standard Chinese medicine training, further study allowed me to deepen and refine my diagnostic skills.
My first formal training was in Li’s Tongue Diagnosis, which looks not only at organ patterns, but also at how different areas of the tongue reflect the body’s structure. This system also explores personality traits and changes during pregnancy, making it both clinically useful and engaging. I later attended online lectures on Yin’s Tongue Diagnosis and studied the related materials independently. this learning has helped me make clearer and more accurate pattern differentiation, allowing my acupuncture treatments to be more targeted. It covers a wide range of conditions, including skin disorders, oncology-related presentations, mental health patterns, and joint or limb problems. In practice, tongue observation often provides valuable insight even before a patient begins describing their symptoms.
In addition to the methods above, I regularly use local bloodletting techniques, which can be very effective for improving circulation, reducing swelling, and relieving pain. I also incorporate auricular (ear) acupressure and stimulation, which I commonly use for allergies, insomnia, headaches, stress management, and various internal conditions.
In my clinical work, I value taking the time to listen carefully to each patient and to understand their overall health, lifestyle, and concerns. Based on each individual’s condition, I also provide personalised dietary guidance and lifestyle or wellness advice to support overall health and long-term wellbeing. I commonly support patients with musculoskeletal pain, such as neck, shoulder, knee, and back pain, as well as stress-related conditions, sleep issues, migraines, digestive concerns, and women’s health and fertility-related conditions.