Lifestyle management for Polycystic ovary syndrome (PCOS)

Polycystic ovary syndrome or PCOS is a very common health problem now a days. It may be seen on 1 out of 10 woman in their childbearing age [1], even I have found many of my friends, seniors or juniors during my ten years of hostel life to bear it.

About PCOS

In this disease, overproduction of androgens (male hormone, testosterone) from the ovary occurs rapidly and on the contrary lac of estrogen helps to form multiple cysts in single or both ovary. Body’s regular ovulation hampered, the eggs can’t release properly, thence it swell and cluster around the ovary forming cyst [2].

Those who have it please don’t take it very lightly, because it may lead to serious consequences like diabetes, cardiovascular problem, high blood pressure, increased risk of endometrial cancer and even depression.

Hormonal imbalance which leads to irregular, abnormal and heavy menstruation, absence of menstruation, obesity, dark patches in skin, unwanted facial hair, hair loss, joint pain and even infertility [3].

Many research has found that some types of diet can ease the problem if properly maintained.   

I got some requests to talk about this topic in my blog, so, today’s article brings you the do’s and don’ts regarding your food selection and some sorts of your daily lifestyle pertaining to PCOS.

It is treatable and seems like proper diet is a key point of treatment. So, try to indulge on some expert recommended food items which can help you to manage the symptoms of it.

How it occurs

Insulin can help us to degrade sugars to energy, but, if your insulin production is not up to the mark then your blood glucose level can rise and if you are insulin resistant then you can’t utilize produced insulin, then your body try to produce more insulin which send signals to the ovaries to produce more androgens like testosterone, then you are susceptible to get the problem [4].

How does diet helps to manage PCOS?

Research suggests that diet can help you to manage some problems related to PCOS. About 80% patients are overweight or tend to be with excess belly fat.

You should intake some food items and avoid a few, suppose you’re unknowingly continue to intake a kind of food which can worsen your system, so, better you get an idea about what to eat or not.

Weight management and insulin production and resistance are the integral factors related to PCOS. Any food with high glycemic index can dis-balance the insulin and other hormone level. If you cant check those items you may develop diabetes in your 40s or before as it likely to happen in more than 50% woman.

Previously discussed insulin resistance may occur if you have a high BMI (Body Mass Index) than normal. Continuous intake of sugary, starchy foods can worsen the problem and you may feel more difficulty to loose weight as well as to control PCOS [5].

Appropriate diet can help you to loss weight and as well as to maintain the insulin level of your body in a good manner.

To eat

You should intake all natural, unprocessed, high fiber, protein and anti-inflammatory food that can help you to manage the problem. As much as you can try to add following items to your daily diet based on availability [6].

High fiber food:

Cauliflower, Broccoli, sprouts, lettuce

Green and red bell peppers, beans, sweet potatoes, pumpkin

Lentils, chickpeas seeds (flax, sunflower)

Almonds, walnuts, pistachios

Whole grains (brown rice, whole wheat, whole oats, quinoa)

Proteinaceous food:

Chicken and turkey

Fatty fish (shrimp, salmon, sardines, tuna, mackerel, cod)

Anti-inflammatory antioxidant rich food:

Tomatoes, spinach

Olive oil

Strawberries, raspberries, blueberries, red grapes, avocado, coconut

Turmeric and cinnamon

Dark chocolate in moderation

 

Not to eat

If you are a great lover of luchi/puri (bengali deep fried puffy bread), noodles, cake, pastries then it is very tough time for you. Foods with high refined carbohydrates and inflammatory foods may increase the insulin resistance of your body and cause inflammation. So, better to restrict yourself to not to take a bite from your lovable cream cake [7].

Following food items should be avoided strictly or partially:

White bread, muffins, cake, pastries, cookies, sweets

Sugary desserts, yogurt with added sugar

Sugary beverages (fruit juice, energy drink, soda)

White rice, white flour, semolina, cornflakes

Fried or fast food/Junk food, pizza, pasta, french fries

Processed meat (hot dog, sausages, hamburgers)

Processed cheese

Excess red meat and pork

Alcohol  

 

Some lifestyle hacks to manage PCOS

I have heard from different medical people that PCOS is a bit of lifestyle disease. Different research are going on which can prove that a healthy lifestyle change may help to manage the symptoms of PCOS [8]. Many people who has suffered from this disease should get some benefit by combining the proper diet and some changes in their lifestyle. Those benefits are more regular period, improved insulin metabolism, androgen hormone reduction, decreasing unpleasant hair growth and weight loss [9].

If you want to get rid of PCOS, weight management is the primary criteria you have to achieve. Choose a proactive lifestyle over the lazy one. If you exercise regularly it can help to reduce insulin resistance. 30 minutes of exercise for 5 days in a week is acceptable [10].

Along with the exercise you should remain stress free, get adequate sleep and don’t forget to make time for relax. Yoga and meditation is very good option also.

Don’t be depressed, try to make a healthy habit from today, and, of course, live happily, stay happily.

“When you are tempted to give up, your breakthrough is probably just around the corner.”- Joyee Meyer

## All the photographs used in this article are self-captured and hence all rights reserved to ConScience.