Easy tips to deal with PCOS related ACNE
PCOS related acne can be managed in several ways and includes a collective approach such as lifestyle modifications, dietary measures and medications.
Modifications in Diet
It is important to switch over to a PCOS-friendly diet if one wants to increase the success rate of getting pregnant. Having healthy diet, such as fresh fruits, whole wheat, beans, nuts and fresh veggies can help in this regard. Avoid consuming meats, cheese, milk and fried foods, which have high amount of fats that can worsen obesity and exacerbate PCOS. Reduction of sugar and carbs from the diet can help control weight and getting hormone levels to normal, in turn reducing oil secretion and other factor that precipitate acne.
Omega 3 fatty acids, Ashwagandha, Diindolylmethane (DIM), Vitamin D, Calcium-D-Glucarate, Spearmint Tea, are of benefit in controlling testosterone levels.
Insulin resistance to be Checked
Regular exercise and healthy diet can maintain insulin levels to normal, and under control. A diet rich in herbs and spices which have an ability to reduce glucose levels should be followed. It’s important to be vigilant and keep a surveillance on your fasting glucose levels and insulin levels while getting to follow these strategies.
The Goodness of Probiotics
PCOS and acne are strongly associated or linked with gut health. Gut microbiota influences certain factors that cause acne. While probiotic supplements are a convenient way to assure a healthy gut, natural probiotic products can also be supplemented to your diet. Bone broth, Kefir, Kombucha, Buttermilk, Yogurt, Kimchi, Miso, pickles and other fermented foods containing probiotics.
Eat More Foods that reduce inflammation
Eating a diet rich in natural foods like seasonal fruits and vegetables and lean meats, can help combat inflammation that is related to acne development. These fruits typically include leafy greens and healthy fats. The former includes vegetables like spinach, kelp, mustard leaves, lettuce, arugula and collard. The Healthy fats more importantly, coconut oil also have an anti-inflammatory action. Other fats that provide a similar benefit include grass-fed butter, ghee, olive oil, sesame oil, avocados, fatty fish, nuts and seeds. Turmeric, ginger, garlic and green tea offer many health benefits and should be a part of your PCOS diet.
Swimming, Zumba, Dancing, Aerobics, Brisk Walking and even cycling helps. Exercise regularly and to know which kind of exercises may best suit your health condition, age, and your physical needs, approach your doctor and follow his recommendations. You may approach a certified physical trainer or a nutritionist too. 30-40 minutes of regular exercise offers remarkable benefits in PCOS, which are indeed not known, hence PCOS sufferers fail to understand the importance of physical exercise.
Just the good old formula to stay hydrated! Drink up enough fluids which can help maintain proper acid-base balance inside the body.
Get Enough Sleep
Good sleep is imperative to control stress levels-the component which plays a significant role in PCOS. Thus, having a good 7-8 hour sleep daily is pivotal in getting the stress levels down and assuring a healthy well-being.