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What You Can Do If You Have Polycystic Ovary Syndrome (Apart From Medication)

What You Can Do If You Have Polycystic Ovary Syndrome (Apart From Medication)

If you or someone you know have recently been diagnosed with Polycystic Ovary Syndrome, Doctors may prescribe birth control pills or diabetes medications in order to regulate hormonal production. And you may wonder, is taking pills the only thing I can do? Do I have to take pills for the rest of my whole life?

Medication is important and you should consult your doctors whenever you want to stop it. The good news is apart from medication, there are other things you can do that are proven to help.

First of All, What’s Polycystic Ovary Syndrome?

Polycystic Ovary Syndrome occurs when the female hormones estrogen and progesterone are out of balance. Additionally, the body produces too much of the male hormone androgen.

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This hormonal imbalance causes numerous cysts to grow on the ovaries. In turn, these cysts can cause complications with menstrual cycles, physical appearance, heart health, and fertility. Some of the symptoms of Polycystic Ovary Syndrome include: weight gain, anxiety, irregular menstrual cycles, excessive hair on the face and chest, and depression. [1]

How to Treat Polycystic Ovary Syndrome Without Medication

1. Lose Weight

Time to start that diet
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    What does losing weight have to do with Polycystic Ovary Syndrome? Well, the syndrome may cause you to put on pounds. Extra weight increases your blood sugar levels and can cause your menstrual cycle to be irregular. Losing around 10 pounds can help regulate hormone production.

    Unfortunately, losing weight is more difficult for women with Polycystic Ovary Syndrome. Eating a healthy diet and exercising frequently can help.

    2. Eat a High Protein Diet

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    salmon-dish-food-meal-46239

      Source

      One of the best ways to lose weight with Polycystic Ovary Syndrome is to increase your protein consumption. In a 2011 study, researchers monitored the weight of 57 women with Polycystic Ovary Syndrome for a 6-month period. The participants followed 2 separate diets:

      1. More than 40% of calories from protein and 30% from fat.
      2. Less than 15% of calories from protein and 30% from fat.

      At the end of the 6 months, 27 women remained in the study. Those who followed the high protein diet lost more weight, had smaller waistlines, and significantly lowered their blood glucose levels. [2]

      To follow this dietary plan, first cut out high sugar desserts, soft drinks, and refined carbohydrates. Replace these with whole grains like quinoa, brown rice, and oats, although at a reduced intake. Increase the amount of healthy protein in your diet by eating more hard-boiled eggs, beans, nuts, and other lean proteins like steamed fish.

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      3. Get More Exercise

      pexels-photo-3

        Moderate exercise can help reduce the symptoms of Polycystic Ovary Syndrome. This is because physical activity lowers blood sugar levels, preventing insulin resistance. Additionally, it helps you maintain and lose weight. [3]

        One of the best ways to get more exercise is by walking. Try walking around your neighborhood in the evenings, parking far from store entrances, and taking the stairs instead of the elevator any chance you have.

        4. Take Vitamin and Mineral Supplements

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        capsule-1079838_1280

          Source

          Some research indicates that increasing vitamin D and calcium can relieve irregular menstrual cycles and lower body weight in women with Polycystic Ovary Syndrome.

          One study looked at 100 infertile women with the diagnosis who were taking metformin, a medicine commonly used to treat diabetes. A group of 50 women took only metformin. The other group took the same prescription of metformin and in addition, 1,000 mg of calcium and 100,000 IU of vitamin D.  The women who took supplements experienced an increase in weight loss and improved menstrual regularity. [4]

          Before you take on any of these suggestions, make sure to consult your doctor. Remember, medications are often necessary for treating Polycystic Ovary Syndrome. You can follow these tips in conjunction with your prescription plan. In the long run, they can help you improve your health.

          Featured photo credit: Leah Kelley via pexels.com

          Reference

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          Amber Pariona

          EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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          Last Updated on July 10, 2020

          How to Take Control of Your Life with Better Boundaries

          How to Take Control of Your Life with Better Boundaries

          We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

          We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

          So, how to take control of your life and stop being pushed around?

          Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

          What Boundaries Are (And What They’re Not)

          Boundaries are limits

          —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

          Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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          Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

          Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

          Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

          How to Establish Boundaries and Take Control of Your Life

          Here are some ways that you can establish boundaries and take control of your life.

          1. Self-Awareness Comes First

          Before you can establish boundaries with others, you first need to understand what your needs are.

          You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

          To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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          You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

          • Where do you need to establish better boundaries?
          • When do you feel disrespected?
          • When do you feel violated, frustrated, or angered by the behavior of others?
          • In what situations do you feel you are being mistreated or taken advantage of?
          • When do you want to be alone?
          • How much space do you need?

          You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

          2. Clear Communication Is Essential

          Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

          Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

          3. Be Specific but Don’t Blame

          Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

          That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

          Sample language:

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          • “You may not…yell or raise your voice to me…”
          • “I need…to be treated with respect…”
          • “It’s not okay when…you take things from my desk without asking…”
          • “I won’t…do your work…cover for you anymore…”
          • “It’s not acceptable when…you ridicule or insult me…”
          • “I am uncomfortable when…you use offensive language”
          • “I will no longer be able to…lend you money…”

          Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

          4. Consequences Are Often Necessary

          Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

          Follow through. People won’t respect your boundaries if you don’t enforce them.

          Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

          We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

          It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

          It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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          Final Thoughts

          Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

          Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

          Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

          The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

          Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

          Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

          They will simply become a natural extension of your self-respect.

          Featured photo credit: Thomas Kelley via unsplash.com

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