Polycystic ovary syndrome (PCOS) is a common hormone condition that affects many women. This review looked at 30 years of research to find the best ways to manage PCOS without just relying on medicine. The main findings show that regular exercise and choosing foods with a low glycemic index (foods that don’t spike blood sugar quickly) combined with high fiber can help improve hormone levels, metabolism, and weight. The research suggests that lifestyle changes should be a key part of treating PCOS, tailored to each person’s needs.

The Quick Take

  • What they studied: How lifestyle changes like exercise and diet choices can help women manage PCOS symptoms and improve their health
  • Who participated: This was a review of research studies published between 1995 and 2025 about PCOS management, not a single study with participants
  • Key finding: Regular physical activity and eating foods with a low glycemic index (like whole grains and vegetables) combined with high fiber appear to improve hormone balance and help with weight management in women with PCOS
  • What it means for you: If you have PCOS, making exercise a regular habit and choosing foods that don’t cause quick blood sugar spikes may help you feel better and manage your symptoms. However, these changes work best when combined with medical treatment recommended by your doctor.

The Research Details

This research is a review, which means scientists looked at many different studies about PCOS published over 30 years (from 1995 to 2025) to find common patterns and best practices. Instead of doing one new experiment, the researchers read through the most important published studies and summarized what they found. They focused on studies about lifestyle changes (like exercise) and diet changes (like what foods to eat) that help women with PCOS. This type of research is helpful because it combines information from many different studies to give a bigger picture of what works.

A review like this is important because PCOS is complicated and affects many different body systems. By looking at many studies together, researchers can see which lifestyle and diet changes have the strongest evidence behind them. This helps doctors give better advice to their patients about what changes are most likely to help.

This review was published in a medical journal, which means it was checked by other experts before publication. The researchers looked at studies over a 30-year period, which shows they were thorough. However, because this is a review of other studies rather than a new experiment, the strength of the findings depends on the quality of the studies they reviewed. The review doesn’t specify exactly how many studies were included, which would have been helpful to know.

What the Results Show

The research shows that regular physical activity is one of the most important lifestyle changes for women with PCOS. Exercise helps improve hormone levels, improves how the body uses insulin (a hormone that controls blood sugar), and helps with weight management. The studies reviewed suggest that women with PCOS should aim for regular physical activity as part of their treatment plan.

For diet, the research found that there isn’t one single “best” diet for all women with PCOS. However, foods with a low glycemic index appear to be helpful. The glycemic index measures how quickly foods raise blood sugar levels. Low glycemic index foods include whole grains, beans, vegetables, and most fruits. These foods are digested more slowly, which helps keep blood sugar more stable.

High fiber intake was also identified as important, especially for women with PCOS who have high insulin levels. Fiber helps slow down digestion and keeps blood sugar stable. Good sources of fiber include vegetables, fruits, whole grains, and beans.

The research emphasizes that lifestyle and diet changes should be personalized—what works best for one person might be different for another person with PCOS.

The review highlights that PCOS is a complex condition that affects multiple body systems, including hormones, metabolism, and weight. This means that treatment needs to address multiple areas at once. The research suggests that combining exercise with smart food choices is more effective than doing just one or the other. The studies also indicate that these lifestyle changes should be part of a complete treatment plan that may include medicine prescribed by a doctor.

This review builds on decades of research about PCOS. By looking at studies from 1995 to 2025, it shows how our understanding of PCOS treatment has evolved. The findings confirm what many previous studies have suggested: that lifestyle changes are a crucial part of managing PCOS. The emphasis on personalized treatment plans reflects a newer approach in medicine where doctors tailor recommendations to each individual patient rather than using a one-size-fits-all approach.

This is a review of other studies, not a new experiment, so the findings are only as strong as the studies that were reviewed. The review doesn’t tell us exactly how many studies were included or how they selected which studies to review. Some of the studies reviewed may have been small or had different quality levels. The review also doesn’t provide specific exercise recommendations (like how many minutes per week) or detailed meal plans, so women with PCOS would need to work with their healthcare team for personalized guidance.

The Bottom Line

If you have PCOS, talk to your doctor about adding regular physical activity to your routine—this has strong evidence supporting it. Consider working with a nutritionist to learn about low glycemic index foods and how to increase fiber in your diet. These changes appear to help improve hormone balance and weight management. Start with small, manageable changes rather than trying to change everything at once. Remember that these lifestyle changes work best alongside any medicine your doctor recommends.

Women with PCOS should definitely pay attention to these findings. If you’re at risk for PCOS or have family members with PCOS, these healthy lifestyle habits are good for everyone anyway. Men don’t get PCOS, but the healthy eating and exercise recommendations are beneficial for all people. If you’re pregnant or planning to become pregnant and have PCOS, these changes are especially important to discuss with your doctor.

You may start noticing improvements in energy and how you feel within a few weeks of starting regular exercise. Changes in hormone levels and metabolic improvements typically take 2-3 months to become noticeable. Weight changes may take longer and vary from person to person. It’s important to be patient and consistent with these changes, as they work best over time.

Want to Apply This Research?

  • Track your weekly exercise minutes (aim for at least 150 minutes of moderate activity per week) and log meals to monitor your fiber intake (aim for 25-30 grams daily) and identify which low glycemic index foods work best for you
  • Use the app to set a weekly exercise goal and receive reminders for physical activity. Create a simple meal plan featuring low glycemic index foods you enjoy, and use the app to track which foods make you feel best and most energized
  • Weekly check-ins on exercise consistency and monthly reviews of energy levels, mood, and how your clothes fit. Track any changes your doctor measures (like hormone levels or blood sugar) at your regular appointments and note correlations with your lifestyle changes in the app

This review summarizes research about PCOS management but is not a substitute for personalized medical advice. PCOS is a complex condition that requires individual assessment and treatment planning. Before starting any new exercise program or making significant dietary changes, consult with your healthcare provider or a registered dietitian who can assess your specific situation, current medications, and health goals. The findings presented here suggest potential benefits but may not apply equally to all individuals with PCOS. Always work with your medical team to develop a treatment plan tailored to your needs.