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Diet and Exercise for Women With PCOS

Polycystic ovary syndrome, which is also called PCOS, is a common disorder in women during the childbearing years. Symptoms of this condition may include having less then eight menstrual cycles each year, infertility issues and struggles with obesity. Researchers are still working to learn about the causes of this condition, according to the Mayo Clinic. Diet and exercise changes may help women with PCOS reduce the risk of health issues such as stroke, type 2 diabetes and heart disease.

  1. Choose the Right Carbohydrates

    • According to the Mayo Clinic, women with PCOS should limit carbohydrate consumption. Carbohydrates boost insulin levels, which increase the risk of health complications. However, carbohydrates contain valuable nutrients, so don't cut them out all together.

      The Mayo Clinic suggests choosing carbohydrates that are high in fiber content. The body digests fiber at a slower pace, which doesn't make insulin levels spike. Eat whole-grain bread, whole-wheat pasta and whole-grain cereals.

    Reduce Saturated Fats

    • Since women with PCOS are at a higher risk for heart disease, it's important to limit saturated fat. Avoid fried foods, butter, organ meats and foods high in fat content. Instead, cook or sauté vegetables in olive oil or flax seed oil. Choose lean meat sources, such as turkey or chicken (without the skin). Fresh water fish, such as mackerel or salmon, are also a good choice.

    Physical Activity

    • Women with PCOS should incorporate physical activity into their daily routines. Exercise lowers blood-sugar levels, which is important in controlling this condition. Choose activities that you enjoy, such as swimming, hiking or team sports. This will make exercise seem less like of a "chore" and more like a recreational activity.

    Foods to Avoid

    • Avoid foods that are high in sugar and refined carbohydrates. Candy, fruit juices and baked sweets should be limited. Eating these foods too much puts you at higher risk for developing type 2 diabetes, according to the Mayo Clinic.

      Also, the U.S. Department of Health & Human Resources cautions women against smoking, which increases the risk of stroke in women with this PCOS.

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