PCOS: 5 Basic Things Every Woman Must Know When Dealing With Polycystic Ovary Syndrome

Living with PCOS? It may not be easy, but it can surely be managed. There are some basics that every woman should keep in mind.

Polycystic Ovarian Syndrome (PCOS) is a common health problem faced by many women around the world. PCOS is a hormonal condition that affects the reproductive system. It leads to erratic menstrual cycles, elevated levels of androgens or male hormones, acne, facial hair growth, and various other problems. PCOS is estimated to occur in approximately 5 to 10 percent of women, making it one of the most common hormonal disorders among women of reproductive age. The basic cause of PCOS revolves around insulin resistance, which causes abnormal levels of female hormones and elevated androgen levels that interfere with normal ovarian function. PCOS, although it mainly affects the reproductive system, also affects health.

Women become more likely to develop type 2 diabetes. Weight gain is a common problem, and obese people become vulnerable to heart disease. Low self-esteem, mood disorders, and mental health are always affected. Women with PCOS can cause fatigue, daytime sleepiness, and other metabolic complications.

Yes, PCOS is not easy to live with. There is also no treatment that can undo the condition or cure it completely. Like other metabolic conditions, it can only be controlled with some lifestyle adjustments, dietary habits, and not a sedentary lifestyle.

So ladies, if you’ve been diagnosed with PCOS, here are some ground rules to keep in mind.

1. High fiber diet – An intake of 40 grams of fiber from fruits, vegetables and whole grains should be part of your diet. Because it helps in intestinal health, eliminates excessive or bad hormones and creates a hormonal balance.
2. Include healthy fats – Include healthy fats from nuts, seeds, A2 cow’s milk, ghee, cold-pressed oils, and more. Since our reproductive hormones are steroid based hormones made up of cholesterol and therefore one needs healthy fats to keep up with hormonal health.
3. Beware of caffeine content – Women suffering from PCOS should only check the caffeine content as it potentially affects hormones and worsens PCOS symptoms.
4. Get more plant-based protein: Protein intake of 60 to 80 grams improves the glucose and insulin response to a glucose load. It also increases the feeling of satiety and can contribute to increasing postprandial thermogenesis, as well as reducing the intake of abdominal fat. Healthy plant protein includes lentils, chickpeas, amaranth, beans, nuts, and seeds
5. good quality sleep – Poor sleep quality is associated with increased risk of obesity and insulin resistance, which plays a key role in PCOS. Sleep modification is considered one of the most important elements of lifestyle modification in PCOS patients.
6. Exercise – The golden rule to relieve pain from most health problems is to have a regular exercise routine.

When living with PCOS, also remember that it may not be the same for all women. While a few small steps can have a big impact, it’s best to consult your doctor to chart the right course of action.