Hi, I am Dr. Parul Chopra Buttan. I am a gynaecologist and PCOS expert with over 20 years of experience. I have created an online program in partnership with Zoe Nutrition For Life, that has helped thousands of women across the world manage and conceive with PCOS. You can check it out here. 😊

I am often asked this question by women who have been diagnosed with PCOS or have symptoms that might point towards PCOS, how can we manage PCOS? And while I always advice them to visit a trusted gynaecologist and get their symptoms evaluated, I also advice them few lifestyle corrections that have universally benefitted women with PCOS. 

Habit #1 - Avoid eating junk food and processed food. Reduce your sugar intake. 

Hidden sugars creep into our diet in cold drinks, biscuits, namkeens, cookies, ketchups, sauces etc.

Habit #2 - Eat freshly prepared, home cooked meals. 

​Make sure to include lots of fresh fruits and vegetables in your everyday diet.

Habit #3 - Move more during the day. 

Avoid sitting for more than 30 minutes at a stretch. Getting up and moving for even 2-3 minutes helps.

Habit #4 - Regular exercise. 

​Depending on your current fitness level, start an exercise program and gradually increase intensity. 45 minutes to 1 hour of exercise 3-4 times a week is very beneficial. It’s positive side effects include improved digestion, lesser constipation, calmer moods, glowing skin and hair. We have created an amazing workout program at Zoe that you can follow. You can see the details here. 

Habit #5 - Have regular sleep and wake hours, as close to sunset and/or sunrise as possible. 

Maybe wind down and get in bed by 10 pm, wake up by 5-6 am. This avoids late night snacking, food cravings, day time lethargy, dependence on caffeine.

Habit #6 - Quit smoking and alcohol. 

I have dealt with the effect of smoking and alcohol in detail on lifestyle habits to reduce pregnancy risks before you conceive. It is immensely beneficial to PCOS patients to quit smoking and alcohol for improving their fertility.

Habit #7 - Indulge in a hobby. 

Having downtime where you engage in any activity of your choice works wonders on your mental health and well-being. Dedicating 30 minutes of your time a day to do something you love can remarkably alter the hormonal milieu.

Habit #8 - Meditate or do breath work or yoga or any practice that centres you.

The stress reduction this offers immediately starts to correct the hormonal imbalance and restores balance.

Habit #9 - Involve your partner in making positive lifestyle changes. 

If you instil positive habits into your life as a couple, it leads to improvement for the health of the family and household. It makes it easier to conceive, builds your partnership and team. Going into pregnancy can be a testing time with ups and downs, and positivity makes it easier to deal with this. Most importantly, it lays the foundation for a healthy family which in my opinion is the best gift you can give your unborn child.

Habit #10 - Finally, based on your individual circumstance,  you will be advised to follow up with your doctor. 

It could be after 1 month or 3 months or 6 months. Ensure that you keep up with follow ups diligently.

​I have listed down these 10 points for you. I urge you to choose any 1 right now and commit to it for this 1 month. You could choose a sleep or wake up time schedule or exercise or diet change or regular hobby, whatever you want. Sticking with 1 change for 1 month will enable you to add a 2nd, then a 3rd one after another and gradually, habit forming will make it easier for you to live a healthier lifestyle in all aspects.

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Patient testimonials:

Here is a video from a patient of mine who went through my online program. She conceived with PCOS and delivered a healthy baby of 2.8 kgs. 😊 Do watch the video if you are looking at some motivation. 


How to diagnose and treat PCOS?

I have also written a detailed article on how you can diagnose and treat PCOS, as well as the early symptoms of PCOS. You can read it here.

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Love and good health,

Dr. Parul Chopra Buttan
Gynaecologist & Obstetrician
MBBS, MS, DNB, MRCOG (London)
Email: connect@zoe.menu | Whatsapp: 8527198370

Dr. Parul Chopra Buttan - Zoe Nutrition For Life

At Zoe we have created an online program to help you improve fertility and get pregnant faster by adapting small lifestyle changes that focus on weight, nutrition, sleep and mindset. This video series is your and your partner’s perfect pregnancy planner. Check it out here.