PCOS is one of the most talked about disorders among young women today and it is a leading cause of infertility in women worldwide. Can you even believe that it affects about one in ten women of childbearing age? We all might have wondered why it is prevalent in young girls, especially with this generation.

Well, the reason might root to the modern shift towards a sedentary lifestyle and the global epidemic of obesity which have contributed to the rise in the incidence of PCOS. A young girl may be genetically predisposed to PCOS if she has a family history of the disorder.

Firstly, there is no need to panic if you are one among them suffering from the disease. You might have heard that PCOS cannot be cured. Yes! The fact is true. It cannot be cured, which does not mean that you cannot get over from this disorder. It cannot be cured, but it can be managed. The symptoms of PCOS can be reversed and you can get over from PCOS by some simple lifestyle changes. Here, we’ve got your back by providing a complete guidance on how to control your hormone and lead a happy life.

UNDERSTANDING PCOS

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a condition that causes hormonal imbalance in women of reproductive age. The ovaries produce an abnormal number of androgens and male sex hormones, which leads to irregular periods in women.

Causes

The exact cause of PCOS is still being studied and researched, but it has been observed that genetics has a significant impact. The other possible factors that might cause PCOS include obesity, imbalance in hormones, Insulin resistance and low-grade inflammation.

Signs and Symptoms

The most common symptoms of PCOS include,

• Irregular periods
• Hirsutism (Excessive hair growth on face)
• Weight gain
• Acne and pimples
• Hair loss
• Mood swings
• Infertility
• Pelvic pain

PCOS TIP: Eat small meals every 3 to 4 hours to stabilize insulin levels.

Physically visible changes in PCOS

Once you have been diagnosed with PCOS, you may start to notice changes in your appearance, for which you need not get panicked. The possible most common visible changes are;

• Adult acne that you may notice on your face, chest and upper back.
• Skin tags, which are small flaps of skin around the neck and armpits.
• Male patterned hair growth on your upper lip, chin, chest, arms, back and abdomen.
• Excessive hair loss on your scalp.
• Darkened and thickened skin around the neck, armpits and breasts.

 
DEFINING PCOS THROUGH YEARS

In the middle of the 19th century, several medical observations converged to form the basis for what we now know as PCOS. Stein and Leventhal were the first investigators of PCOS, they were the first to notice that women with amenorrhea, hirsutism, and polycystic ovaries all had similar symptoms.

Statistic Reports

• According to the World Health Organization (WHO), approximately 116 million women are affected by PCOS globally.
• The prevalence of PCOS is estimated to be between 5.5% and 12.6% in women of age group of 17 to 45 years. Whereas in India, the prevalence is between 8.2% and 22.5%.
• Approximately One in five women suffer from PCOS in India, which attributes to the 20% of the female population.
• In a Self-Assessed Awareness done in India, approximately 42.6% of men and 21.7% of women know nothing about PCOS. Only 4% of women and 2.1% of men reported that they knew everything about PCOS.

 
MANAGING HORMONES THROUGH LIFESTYLE CHANGES

Although there is no cure for PCOS, the symptoms can be managed by some lifestyle changes.

Stretching those muscles!

Exercising regularly or practicing yoga regularly proves to be one of the most effective methods to manage the PCOS symptoms. It not only can aid in weight loss, but it also has been linked to lower the testosterone levels.

Around 50% of women with PCOS are overweight or obese. Short-term weight loss can improve insulin resistance, restore fertility, and stimulate ovulation. Researchers have found that among women with PCOS, intense exercise has the greatest effect on body mass index (BMI), fitness, and insulin resistance. It is suggested that you get at least 120 minutes of intense exercise per week, consistently. There are a wide range of yoga asanas and postures, from the basic to the most complex, this age-old practice truly does have something for everyone.

PCOS TIP:  An intense exercise of 120 minutes per week is recommended.

Good Sleep

Getting enough high-quality and healthy sleep is essential for everyone, but it is especially important for women with PCOS. They might have a disturbed sleep due to the changes in metabolism, particularly glucose metabolism. Keeping to a regular sleep schedule can aid in maintaining mental health, immunity, blood sugar regulation, and even weight loss. So, women with PCOS need to prioritize rest and make sure to get a healthy sleeping routine.

PCOS TIP: Have a sound sleep of 7 to 8 hours to improve the symptoms of PCOS.

EMOTIONAL CHALLENGES AND PCOS

You might have noticed recently that many women suffer from extreme mood swings and persistent mental health problems. This may be the result of PCOS which can make you feel depressed or stressed for no apparent reason. According to the studies, women who are diagnosed with PCOS are about 3 times more likely to deal with anxiety and depression issues than people without PCOS. So, to overcome this psychological ramification, you can seek good mental support by talking to someone about how you feel, so that you feel less alone and more of yourself.

Also, keep in mind that you are not the only woman in this choppy sea-bound vessel.

PCOS TIP:  Find yourself a good mental support if you feel depressed or frustrated.

PCOS FRIENDLY FOODS

Foods to Include in Diet

1.  Rich in Anti-Inflammatory Properties

It is important to eat foods that can help in reducing inflammation, as this is a common causative factor of PCOS. There is a wide variety of anti-inflammatory foods available, but here are a few to think about including in your diet: foods like berries, turmeric, tomatoes, and greens.

2.  Whole Grains

Whole grains, which are high in dietary fibre, helps in maintaining  insulin levels.  They also have the necessary vitamins and minerals needed for cellular metabolism and energy production. Researchers have reported that, certain foods such as sweet potatoes, berries, almonds, and pumpkins has aided in the treatment of polycystic ovary syndrome (PCOS).

PCOS TIP: Eat a well-balanced diet with protein, carbohydrates and fat.

3. Healthy Fats

Maintaining a diet that is rich in healthy fats is important for retaining consistent energy and normal blood sugar levels and warding off cravings for sugary foods. Scientific studies show that inclusion of healthy fats decreases testosterone, improves insulin sensitivity, and helps people to shed weight. The healthiest options for cysters include avocado, almonds, seeds (sunflower, flax, halim), olive oil, desi ghee, and coconut oil.

4.  Leafy Greens

Green leafy vegetables are a major source of nutrients and Vitamin B, which can aid in weight loss. Studies have shown that almost 80% of women with PCOS are Vitamin B deficient. These leafy greens aid in reducing cholesterol levels and supports fertility by regulating ovulation.

5.  Probiotics

Keeping your digestive tract in check is essential for controlling PCOS symptoms. The gut plays a significant role in regulating inflammation, aiding in the absorption of nutrients like magnesium, iron, calcium, removing and regenerating hormones. Yoghurt, kombucha (fermented tea), cabbage, and pickles are all natural and rich source of probiotic.

PCOS TIP:  Get exposed to sun and consume Vitamin D rich foods, since PCOS women are diagnosed with Vitamin D deficiency.

Foods to Avoid

1.  Processed Foods

Processed foods usually have a higher Glycaemic Index (GI), which is a direct cause of diabetes. As already said, women with PCOS are more prone to get diagnosed with diabetes, so it is particularly important to stay away from foods with a high glycaemic index (GI) that are likely to make your blood sugar levels shoot. This includes processed foods like biscuits, cakes, and ready-to-eat meals. It also includes carbohydrates like white potatoes, white bread, and white rice.

2.  Caffeinated and Carbonated drinks

The female hormone oestrogen shoots up when you consume coffee, at a higher amount on a regular basis, since it has caffeine. In PCOS, hormone levels are already out of balance. Practicing this daily, can amplify your symptoms. So, it is best to stay away from carbonated beverages and maintaining your cups of coffee intake.

PCOS TIP:   Avoid refined foods such as sugar, breads, pasta and white flour.

3.  Unhealthy Fats

Delicacies like baked cookies, fried foods, cakes, and butter have saturated fats and leads to fat stranding. When you consume these unhealthy fats, you are more likely to attract heart diseases, diabetes, and gain weight. They produce oestrogen, which causes an imbalance in hormones and intensifies PCOS symptoms.

4.  Processed meat

Highly processed meats like salami and sausages are high in saturated fat and sodium. They are known to trigger inflammation, which in turn affects the body's hormone balance and results in gaining weight. Hence, women with PCOS are advised to stay away from foods that has processed meat.

5.  Dairy Products

Milk contains chemicals that secretes androgen hormones. Androgens are precursors in the synthesis of oestrogen (female hormone), if the amount of oestrogen in the body rises, it can intensify the PCOS condition. It is recommended to limit milk and milk product consumption for women with PCOS.

PCOS TIP:    Patience Matters! Do not get frustrated if you don’t lose weight faster. Try to do exercise regularly and follow the diet consistently.

DIET CHART: