How to Manage Polycystic Ovary Syndrome (PCOS)

Dietary Restrictions for PCOS

High-Fat Foods

Pork lard, fatty meat, braised meat, stewed meat, fried dough sticks, hot pot, twice-cooked pork, cured meat, sausages, skewers

1. Hinders weight control
2. Worsens insulin resistance
3. Increases metabolic burden
4. Raises cardiovascular risk

High-Sugar Foods

Cake, sugar, desserts, milk tea

1. Worsens insulin resistance
2. Causes blood sugar instability
3. High calorie content, not conducive to weight loss

Spicy and Irritating Foods

Chili peppers, ginger, curry, garlic, hot and sour noodles, coffee, cigarettes, alcohol, strong tea

1. Affects the endocrine system
2. Exacerbates internal heat
3. Affects spleen and stomach function, which in turn affects hormone secretion
4. Increases cold and dampness

Cold Foods

Ice cream, cones, ice cream, iced drinks, etc. 

1. Exacerbates PCOS-related edema
2. Not conducive to body metabolism
3. Not conducive to blood pressure control

High-Salt Foods

Pickles, salted meat, cured meat, bean paste, salted fish, pickled vegetables

1. Affects spleen and stomach function
2. In turn affects hormone secretion

Recommended Foods for PCOS

Staples

Whole grains, buckwheat, rye, oats, non-sticky corn, taro, purple sweet potato, yam, pumpkin (non-baby pumpkin)

Fats

Olive oil, flaxseed oil, deep-sea fish oil, algae oil, coconut oil

High-Quality Proteins

Boiled eggs, beef tenderloin, chicken breast, seafood, shrimp, fish, tofu products

Non-Starchy Vegetables

Spinach, lettuce, rapeseed, chrysanthemum, celery, cucumber, broccoli, purple cabbage, Chinese cabbage, bok choy, onions, tomatoes, green beans, asparagus, etc.

Low-GI Fruits

Strawberries, cherry tomatoes, papaya, cherries, blueberries, grapefruit, peaches, apples, pears, etc.

Beverages

Lotus leaf tea, corn silk tea, cassia seed tea, hawthorn tea, kudzu root tea, black soybean milk

Lifestyle Adjustments for PCOS

• Go to bed before 11 p.m.
  • Avoid staying up late
• Soak feet frequently
  • Soak feet in warm water for about 15 minutes every night at 9 p.m.
• Maintain regular exercise
  • Focus on strength training, not too intense, and stick with it long-term
• Keep a positive mood
  • Avoid excessive tension, anxiety, and worry
• Jump rope regularly
  • Regular body vibrations can help eggs travel better to the fallopian tubes and aid ovulation