PolycysticOvarianSyndrome (PCOS) refers to a set of symptoms that arise due to the abnormal increase in the production of Androgens ( male hormones), in the female body because of the presence of cysts or fluid-filled sacs, in the ovaries of the female.
Globally affecting 1 out of 10 women of childbearing age, from young girls to women approaching the "menopausal" phase.
Females with PCOS have hormonal and metabolic issues and PCOS may also be linked to disorders such as
Diabetes type 2 and is also a risk factor for Endometrial and Uterine Cancer (due to elevated Estrogen levels).
We may address some common matters linked to PCOS in the given section:-
What are the signs and symptoms of PCOS?
Signs and Symptoms of PCOS include
1. Abnormal facial and bodily hair growth
2. Irregular, Painful or absence of Menses (Periods)
3. Weight Gain
4. Skin issues i.e., Acne and Oily Skin.
5. Scalp hair loss
6. Fatigue and Irritability
7. Most importantly, infertility.
Also, we may observe that most young girls and women with PCOS suffer from issues related to mental health such as low self-esteem, depression, issues related to self-image, and face stress and sleep issues.
What causes PCOS?
While the exact cause of PCOS remains unclear to date, some associated cause(s) of PCOS may include:-
1. HORMONAL IMBALANCES: Insulin, the hormone that is responsible to deliver glucose to the blood cells for proper body functioning, maybe abnormally released in the body of the female with PCOS, causing the body to release more of Androgens (male hormones) in the body, to compensate, disturbing the ovarian cycle and causing PCOS.
Increased levels of Prolactin (the milk-producing hormone) in the female may also cause PCOS.
2. GENETIC FACTOR: If one has a history of PCOS running in the family, their chances of having PCOS may increase.
3. STRESS AND 'HUSTLE CULTURE': Thanks to the overbearing work load, we've all made way for unhealthy "fast" food in our lives ad also, stress and fatigue.
Hence, today, majority of the PCOS cases, globally, are rising due to unmanaged stress and unhealthy sleep patterns.
What is the association between PCOS and Infertility?
During PCOS, it becomes very difficult to conceive as the ovaries do not reach their ovulation phase.
Also, due to Hyperandrogenism (increased Androgen levels in the female body), there persist anti ovulatory functions in the body, which may hamper egg production in the ovaries, causing infertility.
PCOS can cause problems during pregnancy.
Is there a cure for PCOS?
Although there is no cure available for PCOSas of now, with proper lifestyle modification, including effective diet plans and a regular exercise regime, one may be able to successfully restore the body's hormonal balance and the chances of conceiving may increase.
What is Dietary Management for PCOS?
An effective diet plan, is a key factor for PCOSmanagement.
When following a special dietary regime for PCOS, one must keep in mind to include:-
1. Fruits and Vegetables: The colored pigments (antioxidants) present in these foods not only help you with your skinand hair, but also improve thyroid levels, due to Vitamin B12 content.
2. Plant-based milk and dairy products: The regular milk that we get from our dairies, is synthetically manufactured and also, the cows and buffaloes are given injections in order to produce more milk.
This may disturb your already faltering hormonal balance and may in return raise the androgen levels in the body. Hence, give this a miss and go for plant-based dairy options such as almond milk and sesame seeds milk, which is a healthier alternative and also is loaded with calcium and good fats, that foster estrogen production in the female body
3. Seed Cycling: There are 4 kinds of seeds, that are clinically proven effective in the management of PCOS. These are Flax seeds, Pumpkin Seeds, Sesame Seeds, Sunflower seeds.
The former two are to be administered in the diet before the 14 days of the ovulation cycle and the latter after 14 days, post the ovulation cycle to help balance your hormone levels, naturally.
4. Eat Whole Foods and High Proteins: Whole foods, like whole grains, pulses and legumes and high protein fish such as Salmon, help you in getting that extra dose of high protein to keep your hormones in place and dietary fiber that helps you in getting rid of toxins and that extra body weight.
Which foods are to be Avoided during PCOS?
High GI foods such ad refined flour preparations, like Bakery goods, Sugar and Candies.
Dairy like Butter, Cheese, Full Cream Milk.
Unhealthy fats like ghee, coconut oil and trans fatty foods.
Caffiene (coffee, green tea, macha)
What are the best exercises for PCOS?
Yogic practices, such as Alternate Nose Breathing, Baddha Konasana, Bharadwaja's Twist, Malasana, Cat Cow Pose, Sun Salutation are some practices that may help in relieving PCOS symptoms.
A minimum exercise routine of 30 mins of yoga/walking in combination with meditation practices, in an open ground, especially in the presence of Sun has great benefits for PCOS.
What could be the Lifestly Modifications for PCOS?
1. EXERCISE EVERYDAY: An everyday exercise routine in PCOS helps in ovulation, and reduces anxiety, depression and fatigue, also reducing risk of Diabetes type 2 and Cardiovascular Diseases.
2. USE CALORIE COUNTING AIDS: You can keep a track on what you are eating, for effective weight management.
3. WATER INTAKE: Keeping yourself hydrated is of utmost importance to keep the body away from toxins.
4. SLEEP CYCLE: An irregular sleep pattern elevates PCOS symptoms, disturbing thhe hormones and metabolism, so try listening to some positive videos and podcasts, avoid use of phones, laptop or television at lease 1 hour before bedtime.
How Nutriwellbeing helps you with PCOS?
At NutriWellbeing, our special PCOS diets, work majorly on the following principles:-
1. INSULIN RESISTANCE: The term simply means, resistance to Insulin.
Our diet plans, aim to provide you with a diet that has a Low Glycemic Index, i.e., Low GI, that helps to release insulin slowly in the body and does not cause insulin to spike, keeping a check on the overall hormonal balance in your body.
2. WEIGHT MANAGEMENT: With our Low Glycemic Index (LOW GI) diets,
We help you reach your ideal body weight, not only to get rid of that excess numbers on the scale but also to cut down on the rising hormonal imbalances in the body, which may not just help your body in restoring it's ovarianfunction gradually, without any medication and synthetic supplements.
But will also leave you with silky smooth skin and lustrous hair.
Also, a simple 10% decrease in weight, helps in about 20% reduction in PCOS symptoms, so our main goal here, is to cut down on your excess weight, to help decrease PCOS.
Our main aim is to help you reach your "Good Health Goal" for which we help you get into the habit of informed eating, following the right exercise pattern, and help you in improving both your body and mind, through our diet plans, which are tailor-made for you !