Managing PCOS with Nutrition and Physiotherapy: The Sugrasaa Way

Polycystic Ovary Syndrome (PCOS) affects 3 in 10 women in their reproductive years, and yet, it’s still surrounded by confusion, frustration, and so many unanswered questions. At Sugrasaa, we believe in a holistic approach — where nutrition and physiotherapy work hand-in-hand to bring balance, health, and confidence back into your life.

What is PCOS?

PCOS is a hormonal disorder that can cause irregular periods, weight gain, acne, hair growth on the face/body, and difficulty in conceiving. It’s also associated with insulin resistance, which makes it trickier to lose weight and maintain energy levels.

But here’s the good news — lifestyle changes, especially in nutrition and exercise, play a key role in managing PCOS symptoms naturally.

Nutrition: Your First Step to Healing

A balanced diet helps regulate insulin levels, reduce inflammation, and manage weight — all of which are crucial in PCOS management.

PCOS-Friendly Nutrition Tips:

• Low-GI foods: Swap refined carbs with whole grains, millets, and legumes to keep blood sugar levels stable.
• Healthy fats: Include nuts, seeds, avocados, and cold-pressed oils to support hormone production.
• Anti-inflammatory foods: Add turmeric, leafy greens, berries, and green tea to reduce internal inflammation.
• Stay hydrated: Water, herbal teas, and infused drinks help flush toxins and support metabolism.
• Mindful eating: Slow down, chew well, and listen to your body’s hunger signals — it improves digestion and hormonal balance.

Remember, it’s not about eating less. It’s about eating right.

🧘‍♀️ Physiotherapy & Exercise: Movement that Heals

Unlike aggressive workouts that can stress the body further, physiotherapy provides a safe, customized approach to exercise. At Sugrasaa, our focus is on sustainable, PCOS-friendly movement that supports metabolism, reduces stress, and improves insulin sensitivity.

How Physiotherapy Helps:

• Improves pelvic health: Certain techniques target pelvic floor muscles, helping with pain and irregular cycles.
• Boosts metabolism: Regular movement helps burn fat and regulate insulin.
• Reduces cortisol: Gentle exercises reduce stress hormones which otherwise worsen PCOS symptoms.
• Improves posture & energy: Corrective exercises tackle fatigue, back pain, and bloating — common PCOS complaints.

Exercises We Recommend:

• Brisk walking
• Resistance training with light weights or bands
• Pilates for core strength
• Yoga-based stretches
• Breathing and relaxation exercises

And yes — consistency over intensity is our mantra.

The Sugrasaa Approach: Holistic & Personalized

At Sugrasaa, we understand that every woman’s PCOS journey is different. That’s why our programs combine:

• Tailored diet plans in your regional language
• One-on-one physiotherapy sessions
• Stress management strategies
• Regular tracking and community support

We’re not just treating symptoms. We’re helping you reclaim your health, one step at a time.

Ready to Take Charge of Your PCOS?

Join the Sugrasaa family and let us help you move towards a balanced, nourished, and empowered life. Because you deserve to feel your best — inside and out.