Our vision and mission at Aspire is to make that dream a reality for couples – using the very best that medical technology has to offer.

Managing PCOS Through Diet and Lifestyle: Tips for a Healthier You

Managing PCOS Through Diet and Lifestyle: Tips for a Healthier You

Tips for Managing PCOS Through a Balanced Diet and Healthy Lifestyle - Aspire Fertility Center in HSR Layout, Bangalore

Managing PCOS Through Diet and Lifestyle: Tips for a Healthier You


Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting people with ovaries of reproductive age. It’s characterized by a range of symptoms, including irregular menstrual cycles, hormonal imbalances, insulin resistance, and ovarian cysts. PCOS can also have a significant impact on fertility, making it a concern for individuals and couples aspiring to conceive.


The good news is that proactive lifestyle changes, particularly in the realms of diet and physical activity, can play a crucial role in managing PCOS and improving fertility outcomes. By adopting a balanced diet and embracing a healthy lifestyle, individuals with PCOS can take charge of their well-being and enhance their chances of conceiving naturally or with the assistance of fertility treatments.


In this comprehensive article, we’ll explore a wide array of practical tips and strategies designed to help individuals with PCOS navigate their journey towards better health and improved fertility. These tips are not only rooted in the latest medical research but are also informed by the collective expertise of healthcare professionals, including those at Aspire Fertility Center in HSR Layout, Bangalore, who specialize in fertility and PCOS management.


Whether you’ve recently been diagnosed with PCOS, have struggled with its symptoms for years, or are simply interested in adopting a healthier lifestyle, this article offers a wealth of valuable information. From dietary recommendations to stress management techniques, we’ll cover all aspects of PCOS management to empower you on your path to well-being and fertility.


Let’s delve into these essential tips that can make a meaningful difference in your life, starting with dietary choices and lifestyle adjustments that align with your unique needs and goals.


Tip 1: Maintain a Balanced Diet

Nutrient-Rich Foods: Focus on a diet rich in whole grains, lean proteins, fruits, and vegetables. These foods provide essential nutrients and help stabilize blood sugar levels.


Limit Processed Foods: Minimize your consumption of processed foods, sugary snacks, and sweetened beverages, as they can exacerbate insulin resistance.


Healthy Fats: Incorporate healthy fats like avocados, nuts, and olive oil into your diet. These fats support hormonal balance.


Portion Control: Be mindful of portion sizes to manage calorie intake and maintain a healthy weight. Pay attention to portion sizes to avoid overeating. Eating controlled portions helps maintain a healthy weight and stabilize blood sugar levels. Practice mindful eating by savoring each bite and listening to your body’s hunger cues.


Tip 2: Regular Physical Activity

Exercise Regularly: Engage in regular physical activity, such as walking, jogging, swimming, or yoga. Exercise helps improve insulin sensitivity, aid in weight management, promote overall well-being and manage weight.


Strength Training: Incorporate strength training exercises to build muscle mass, which can aid in burning calories and regulating hormones.


Stay Active: Avoid prolonged periods of sitting or inactivity. Even short bursts of activity throughout the day can be beneficial.


Tip 3: Stress Management

Stress Reduction: Chronic stress can exacerbate PCOS symptoms. Explore stress-reduction techniques such as yoga, meditation, deep breathing exercises, or counseling.


Cortisol and PCOS: High stress levels can lead to increased cortisol production, which may worsen insulin resistance and hormonal imbalances in PCOS.


Adequate Sleep: Prioritize quality sleep, aiming for 7-9 hours per night. Sleep is crucial for hormone regulation and overall well-being.


Tip 4: Monitor Glycemic Index (GI)

Understand GI: Learn about the glycemic index (GI) of foods. Foods with a high GI can cause rapid spikes in blood sugar levels, worsening insulin resistance. Lower GI foods are better choices for individuals with PCOS.


Low-GI Foods: Incorporate low-GI foods like whole oats, quinoa, and legumes into your diet. These foods have a gentler impact on blood sugar.


GI and PCOS: Research has shown that a low-GI diet can improve insulin sensitivity and regulate menstrual cycles in individuals with PCOS


Tip 5: Omega-3 Fatty Acids & Fiber-Rich Foods

Fatty Fish: Include fatty fish like salmon, mackerel, and sardines in your diet. They are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help reduce insulin resistance.


Supplementation: If you don’t consume fatty fish regularly, consider omega-3 supplements. Consult your healthcare provider for the right dosage.


Research: Studies have indicated that omega-3 supplementation may improve insulin sensitivity and reduce androgen levels in individuals with PCOS.


Fiber Benefits: Consume plenty of fiber-rich foods like broccoli, Brussels sprouts, and beans. Fiber helps stabilize blood sugar levels and supports healthy digestion.


Metabolic Health: High-fiber diets have been associated with improved metabolic health and insulin sensitivity in individuals with PCOS.


Cinnamon Benefits: Consider adding cinnamon to your diet. Cinnamon has been studied for its potential to improve insulin sensitivity and regulate menstrual cycles in PCOS. You can sprinkle cinnamon on oatmeal, yogurt, or include it in smoothies.


Tip 6: Stay Hydrated


Water Intake: Drink plenty of water throughout the day. Staying hydrated supports overall health and can help control appetite. Water helps flush toxins from the body and supports overall health.


Water and Insulin Sensitivity: Proper hydration is essential for maintaining insulin sensitivity, which can be impaired in PCOS.


Limit Caffeine and Alcohol: Reduce your consumption of caffeine and alcohol, as they can contribute to hormone imbalances.


Tip 7: Regular Check-Ups

Medical Monitoring: Schedule regular check-ups with a healthcare provider who specializes in PCOS management. Regular monitoring of hormone levels and metabolic markers can help track progress.


Medication: In some cases, medication may be prescribed to manage PCOS symptoms and improve fertility. Your healthcare provider will determine if this is necessary.


Consult a Registered Dietitian: Consider working with a registered dietitian who specializes in PCOS. They can create a personalized nutrition plan tailored to your goals.



By incorporating these additional tips into your lifestyle, you can take proactive steps toward managing PCOS effectively and optimizing your fertility. Remember that each person’s experience with PCOS is unique, that PCOS management is highly individualized. It’s essential to work closely with a healthcare provider, such as those at Aspire Fertility Center in HSR Layout, Bangalore, to create a tailored plan that addresses your specific needs and goals. By implementing these tips and maintaining a healthy lifestyle, you can take proactive steps toward managing PCOS and optimizing your fertility.


Remember you are not alone in this endeavor. We are committed to helping you achieve your dream of parenthood. If you have any questions or need further clarification, please feel free to share them with us. Together, we will take this journey towards parenthood and success.


References : Marsh K, Brand-Miller J. “The optimal diet for women with polycystic ovary syndrome?” British Journal of Nutrition, 2005.
Reutrakul S, Van Cauter E. “Interactions between sleep, circadian function, and glucose metabolism: implications for risk and severity of diabetes.” Annals of the New York Academy of Sciences, 2014.
Foroozanfard F, et al. “Effects of zinc supplementation on markers of insulin resistance and lipid profiles in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial.” Experimental and Clinical Endocrinology & Diabetes, 2015.
Zhao, Junde MM, et al . “Effects of antioxidant intervention in patients with polycystic ovarian syndrome: A systematic review and meta-analysis”, 2022



At Aspire Fertility Center, we are committed to providing the best possible care to our patients. Our advanced fertility treatment options, combined with family support, ensure a comprehensive and holistic approach to fertility care. We believe that when patients feel supported, they can make informed decisions and actively participate in their treatment journey.


The emotional aspect of female fertility treatments is a vital part of the journey towards parenthood. At Aspire Fertility Center in HSR Layout, Bangalore, we recognize the challenges you may face and are here to provide not only the best medical care but also emotional support throughout the process. Our goal is to help you navigate this journey with strength, hope, and the assurance that you are not alone.

Your reproductive future starts here.

Reetu PrasadReetu Prasad
01:58 17 Sep 23
Lavanyadevi AnburajLavanyadevi Anburaj
07:40 09 Sep 23
We have started our journey with Aspire fertility centre since 2015 for our first child.. Now after 7 years we have come back to the same place for our second pregnancy. Both the pregnancy journeys were great especially when the second pregnancy had a lot of difficult times both Dr.Aswini mam and Dr.Narmatha mam really helped us to go thru every phase with confidence..Dr.Ashwini Mam makes so many people dream of having a baby . she is a simple and great human being and does a wonderful job with great quality of medical care. I highly recommend her! Dr.Narmatha mam , so happy to meet her and given the needed comfort and confidence in every stage of our pregnancy.. Admin, Front office staff, Nurses and Housekeeping staff all are doing great and kind and keep you feeling safe... Thank you so much Aspire and team!
07:32 08 Sep 23
nidhi mangalnidhi mangal
07:24 05 Sep 23
Good facilities and staff is also helpful
Monica JelerMonica Jeler
08:50 29 Aug 23
My experience with the whole team of doctors, nurses, administrative persons was wonderful. I felt at home and I felt that everyone was taking care of me. Dr. Ashwini is a phenomenal professional and a person full of empathy and light. Thank you doctor, thank you all, I will be back soon🤗
vaibhavi chvaibhavi ch
12:31 19 Aug 23
Sagar DodawadSagar Dodawad
08:42 19 Aug 23
Rating: ★★★★★ (5/5)I recently my wife had the privilege of receiving treatment at Aspire Fertility Center, a fertility hospital that has left an indelible impression on my journey. From the moment I stepped through their doors, I was met with professionalism, compassion, and a level of care that exceeded all my expectations.The staff at Aspire Fertility Center are nothing short of remarkable. The nurses, administrative personnel, and medical professionals were not only highly skilled but also genuinely empathetic. They understood the emotional and physical challenges that come with fertility treatments, and their support was invaluable throughout the process.Dr. Ashwini G B, my primary physician, deserves special recognition. Their expertise, dedication, and commitment to tailoring a treatment plan specifically for my needs was truly outstanding. They took the time to explain every step of the process, answering all my questions and alleviating any concerns I had. Dr. Ashwini G B made me feel like a partner in my own healthcare journey.The facilities at Aspire Fertility Center state-of-the-art, providing a comfortable and reassuring environment for patients. The cleanliness and organization of the hospital were impeccable, which further instilled confidence in the care I was receiving.One aspect that sets Aspire Fertility Center apart is their focus on comprehensive care. They offer a range of services beyond medical treatments, including counseling and emotional support, which played a crucial role in maintaining my mental well-being during this challenging time.In summary, I wholeheartedly recommend Aspire Fertility Center to anyone seeking fertility treatments. They combine medical excellence with unwavering compassion, creating a healthcare experience that is truly exceptional. I am immensely grateful for their care and support.Sagar Dodawad
manasa gmanasa g
07:35 19 Aug 23
Doctors and staffs makes us comfortable and talk politely .
Anulika BanerjeeAnulika Banerjee
05:22 19 Aug 23
Doctor Ashwini is great with her patients. Well maintained clinic with very friendly staff.
Malini VivekananthanMalini Vivekananthan
06:04 18 Aug 23
I am fortunate and glad that I met Dr. Ashwini mam and Dr. Narmatha, mam. They are the best. My journey is quite long, but not once I felt like giving up. Because the whole Aspire Team and staff made me feel comfortable and gave me strength during the toughest time I had over the years. The whole environment is welcoming and positive. Everyone is empathetic and duty doctors are reachable all the time during emergencies.I was guided well through every step of the way. They patiently answered all my doubts. During the hard times, I found strength in Ashwini Mam’s words. “This too shall pass away. Keep hope and God is with you”. The love and support I received from the doctor and the entire hospital staff. Admin, Front office staff (Madhu, Sowmya, Ashwini, Sunitha, Tanuja, and everyone) Nurses( Mary, Panchami, Archana, Sreeja, and Srivani), and Housekeeping staffs are beyond my words.Once again thank you all. Please keep up the good work many people like me would feel grateful to all of you.
19:25 09 Aug 23
My wife came to know about Dr. Ashwini G B from Practo. She is extremely knowledgeable. She explains the problem and then resolves. The front desk staff and the medical assistant staff Archana, Panchami, Mary, Asha, Sreeja, Srivani were very nice and helpful. Dr. Narmatha spends as much time as needed with you to get all questions answered. Would highly recommend Aspire!
Shalusandeep SannakkiShalusandeep Sannakki
05:45 03 Aug 23
I highly recommend this hospital.Dr Ashwini's treatment is efficient. One of the best IVF specialist and advanced gynecologist care centre. The most knowledgeable and experienced doctor. Entire staffing and embryology is very supportive and caring. Special mention to Dr Ashwini: Its a dream come true because of ur help on our path to parenthood. Trust them... Rest they will take care successfully...Thank you soo much Aspire team.
Bachu PrathapBachu Prathap
08:03 24 Jul 23
Thanks for Aspire entire Team. We came for 2nd baby also to Aspire and the journey was very smooth and unforgettable. Special Thanks to DrAshwini mam and sisters and front desk staff.
ambika prasadambika prasad
12:50 22 Jul 23
Anusha SathieshAnusha Sathiesh
05:14 18 Jul 23
Best gynic i have ever met. You can blindly trust the advice given by Dr.Aswini.
Amaningayya hiremathAmaningayya hiremath
07:16 17 Jul 23
Thank you so much Dr.Ashwini and Aspire team,Very grateful and good experience with this hospital all are co operating with us and well caring and well respected
04:47 01 Jul 23
Great place for all your parenting desires. Dr. Ashwini's treatment is most efficient, to the point, & her no nonsense approach makes the patients believe in her treatment. We have been associated with Aspire team since conception till delivery. Entire staffing team has been very cordial, supportive and caring. The premium that you pay is more than being served to you at their place. The ambience is too good and you'll not feel you are in a hospital. Thank you team again. We are blessed with a baby boy 🙂
Gaurav SGaurav S
18:59 22 Jun 23
It took us a while to find a doctor that made us feel comfortable and welcome!Dr. Ashwini as well as her staff are awesome, they listen and give the best advice. Dr. Ashwini really strives to give the best care possible. The doctor’s demeanor has really put me at ease so I highly recommend this clinic. Each time we meet, she has provided thorough examinations and has shown genuine concern. I’ve had nothing but great encounters with her. She is not only an excellent Doctor but she is simple & superb Human being, approachable with a smiling face always. It’s rare to find a doctor that combines such a persona, a personal touch and care for patients as a person with outstanding quality of medical care. I highly recommend her!Special mention to Dr Ashwini : It’s a dream come true because of your help on our path to parenthood. Thank you so much Team Aspire.Lovely caring nursing staff !!The services that I receive from Aspire are excellent. Entire staff are friendly and ensure that I am properly informed about my health and care. Special thanks to Madhu..
Sejal KurbetSejal Kurbet
13:08 17 Jun 23
Very excellent Doctor who patiently understands the situation and then gives treatment. She has good knowledge of what to be done and at what time. She builds confidence in the person which actually helps a lot. I thank Dr.Ashwini and entire Aspire team for their kind support.
Shri Ranjani SukumarShri Ranjani Sukumar
06:25 09 Jun 23
I have been consulting Dr.Ashwini for infertility. Dr. Ashwini is warm and friendly and hears you out patiently. Her subject matter expertise in the field of infertility is par excellence. She suggests the best treatment options applicable. The clinic is well equipped with one of the most advanced ART facilities in house with a soothing ambience. The staff (both front office and nursing) is very courteous and supporting. Highly recommend this clinic.
shruti rittishruti ritti
04:25 09 Jun 23
We feel very lucky that we got to know about Ashwini ma'am. We waited very long to have a child, consulted 2 - 3 doctor's before but we didn had feeling that we were in right hands until we went to Aspire clinic. They listen to your medical history 1st, then they guide you accordingly. I was reading one of the review saying "Ashwini ma'am is a great human being luckily who happen to be a doctor" I felt it so right.They don't just do the procedures/treatments, she explains everything, why they are doing it and why it is necessary. We were one of those couple who didn know what is right choice for us or don have any elders or experienced ones in family. She explained the options that we can choose for, we asked her only what might be the right choice for us and she did guide us all the time rightly like a well wisher. She has no greed for money, very professional which is very rare to find in doctors nowadays.About the aspire staff team, they are very kind and humble all the time. Everybody in clinic do their job very well.
Kenchappa HalamaniKenchappa Halamani
06:55 21 Feb 23
One of the best IVF specialists & Advanced Gynecologist Care Centre. The most knowledgeable and experienced Doctor Who cares for her patients and ensures the best treatment.The Aspire Fertility Center has world-class facilities available under one roof. Many technologies added 1st time in India. I strongly recommend it to everyone.
jeeva jaganjeeva jagan
10:08 05 Jan 23
Aspire made my pregnancy journey smoother though I had many complications. Dr.Ashwini had everything covered from my health to my baby's health. She delivered our son safe and sound. We thank whole heartedly Aspire doctors, staffs and every one for taking care of us. And we thank Dr Ashwini madam so much for all the care and treatment. Highly recommended!!Thanks,Jeevitha & Mani
Rini JacobRini Jacob
14:17 20 Dec 22
I am so deeply grateful to Doctor Ashwini and team to take care of me throughout my conception journey. They have been patient, encouraging and the most empathetic staff I have ever come across. The best for assisted conception through medication or artificial insemination.I am a mother to a baby boy today and I cannot thank Aspire Fertility Center enough for the role they have playedMay God Bless this institution and help them bring joy to all the couples who want to be Parents !
reshma bhavishareshma bhavisha
06:36 16 Dec 22
First time we visited Aspire and it’s been a very good experience. Courteous staff keeps you updated about waiting time and everything was quick. I guess they have all facilities required in house. Great ambience and well located. Neat, clean and hygienic place. Good and caring doctors. Will update on further visits. We consulted Dr. Ashwini based on the review and it was worth it meeting her. Positive feeling.
sumanth sudheendrasumanth sudheendra
11:48 21 Jun 22
Dr.Ashwini and her team are a really experienced set of professionals who were there with us through out pregnancy journey till the birth of our baby. The facility is state of the art and is maintained very well. The attention that was provided during delivery was exceptional and very grateful to Team Aspire.
Bhoomika K SBhoomika K S
13:17 18 Jun 22
It is a good place for providing apt treatment. I am mostly glad that the treatments prescribed by the doctors here are close to accurate and without any side effects for my mother and me. The faculty are very considerate and do a great job at making the people feel at ease.
subhashree dashsubhashree dash
08:49 15 Jun 22
Received very good care and treatment. The doctors are very capable and patiently explained us the issue and helped us with all the procedures. Just need to improve on time management as the patients had to wait for long.
Nithya ThiyagarajanNithya Thiyagarajan
06:49 14 Jun 22
Very nice experience. Good staff ,very supportive. Doctor also clarifies all the doubts. Pleasant experience with Aspire team
Vijay GuraddiVijay Guraddi
15:11 22 Mar 22
Before praising doctor first let me tell you about the hospital and staff. I love the ambience as i didn't felt that i was in hospital since it was similar to multi star hotel. Very neat and beautifully maintained. Staff were very cooperative and friendly too.Now coming to doctor, we met Dr. Narmatha and was soo happy as she explained and diagnosed the problem correctly. Moreover she was very patient to listen us and clarified all our queries.
Lok Prateek KothaLok Prateek Kotha
14:23 11 Mar 22
We consulted Dr. Ashwini during our pregnancy here. Things went well. No complaints. They've recently moved to this new building. The space is very nice and polished. Not to undermine the importance of the doctors but the support staff here are very caring and considerate. Highly recommended.

Discover the power of family support in your fertility treatment journey. Schedule a consultation at Aspire Fertility Center, the best fertility treatments in HSR Layout, Bangalore. Let us be your partners in building your family.

Remember, you are not alone. We are here to walk this path with you.

Note: This article is for informational purposes only and should not replace professional medical advice. Consult with a healthcare provider for personalized guidance and fertility evaluations.




10+ years of expertise & 10000+ happy couples. Best Fertility Treatments with highest success in IVF, IUI & other fertility related procedures

We accompany you on your Journey towards happy parenting For the Best Infertility Treatment in Bangalore

Call – +91-9620004610 / 6410 or +91-080-42121313 / 12