PCOS – Polycystic ovarian syndrome is one of the most common endocrine and female hormonal disorders in women. It means the formation of multiple cysts in the ovaries. This overgrowth of cysts is caused by an overproduction of androgens. One of the main indications for polycystic ovary syndrome is irregular periods, which is known as amenorrhea. Also, statistics show that over 50% of women who suffer from PCOS are either overweight or obese. However, with the right approach to nutrition and fitness, the barrier of PCOS can be banished to get lean and feel awesome.
Symptoms
PCOS is caused by abnormal hormone levels which include resistance to insulin and raised levels of testosterone. It often runs in families. Symptoms can include painful and irregular periods, difficulty in getting pregnant, excess facial and body hair (hirsutism), weight gain, thinning hair on your head (male pattern baldness), oily skin and acne, and depression.
Understanding PCOS
PCOS is insulin and testosterone-driven condition. It can lead to weight gain, especially around the stomach area, and insulin resistance. Insulin resistance affects 50%–70% of women with PCOS leading to several comorbidities including metabolic syndrome, hypertension, dyslipidemia, glucose intolerance, and diabetes.
Managing PCOS through diet
A high protein diet with healthy lean proteins such as lean meat, eggs, fish, and dairy products can provide a reduction in insulin levels. A high-fiber diet can help combat insulin resistance. Consider including leafy greens, green and red peppers, beans, lentils, almonds, sweet potatoes, and tofu. Foods that reduce inflammation are turmeric, tomatoes, spices, olive oil, berries, and fish. Processed foods, sugar, white flour, and red meats should be completely avoided as these foods can exacerbate insulin resistance.
Managing PCOS through exercise
Strength training and HIIT can both help with insulin resistance and sensitivity to it. However, overtraining should be avoided as it can increase the stress hormone cortisol. Brisk walking, jogging, cycling, swimming, aerobics, and yoga are other ways to manage PCOS.
Can PCOS be prevented?
PCOS can not be entirely prevented. Many cases are genetic and tend to run in families. However, the role of genes is still not exactly clear. Some women develop PCOS only when they have other comorbidities such as diabetes and obesity. However, some of the ways to prevent and cure PCOS include beating insulin resistance by making lifestyle changes and the right diet and exercise, and correcting micronutrient deficiencies.
Micronutrient deficiencies
Vitamin B deficiencies, specifically B12 should be corrected for insulin resistance and to prevent Type 2 diabetes, correcting Magnesium deficiency can help with migraine, PMS, mood disorders, and fatigue, correcting Zinc deficiency can help with acne and androgens, and Vitamin D deficiency can be corrected for insulin resistance, and finally, Iron deficiency should be corrected in case of heavy and prolonged periods by having an iron-rich diet.
Other ways to prevent PCOS
Some other preventative measures are eliminating toxins’ exposure such as avoiding plastics completely, examining skincare and household products thoroughly and going ‘green’; improving emotional health and sleep by avoiding chronic stress; cutting back on dairy as it can increase androgen production; eating more Omega-3s by having fish, nuts, seeds and eggs; and last but not the least, increasing physical activity.
By following these simple but important tips you can both prevent and manage not only your PCOS but also protect future generations of girls and women from this life-altering disease. When you make the right changes, the world will follow.