Women Health
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.
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.
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.
The most common symptoms of PCOS include,
PCOS TIP: Eat small meals every 3 to 4 hours to stabilize insulin
levels.
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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;
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.
Although there is no cure for PCOS, the
symptoms can be managed by some lifestyle changes.
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. |
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. |
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. |
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.
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.
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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.
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.
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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.
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. |
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.
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.
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Tags:
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. It is characterized by an imbalance in sex hormones, which can lead to irregular menstrual cycles, elevated levels of androgens (male hormones), and cysts on the ovaries.
Common symptoms of PCOS include:
There is no cure for PCOS, but symptoms can be managed effectively with lifestyle changes and medical treatments. Managing weight, regular exercise, and a balanced diet can help alleviate symptoms and improve quality of life.