Polycystic ovarian syndrome (PCOS) is expected to affect 5% to 10% of reproductive-aged females. PCOS is a hormonal disorder that causes your ovaries to expand and fill with fluid pockets, resulting in inconsistent egg release. Book your appointment with Dr. Amita Shah who is the Best gynae in Gurgaon.
Infertility, weight gain, and severe cramping and bleeding during periods can all result from an imbalance in your reproductive hormones. It can also cause you to develop face and body hair, acne, and hair loss on your scalp.
Obesity, diabetes, high blood pressure, liver inflammation, infertility, and cancer of the reproductive organs can all be reduced with proper therapy. Medication, hormone therapies, and lifestyle modifications may all be part of your PCOS treatment plan.
Changes in lifestyle that can improve your PCOS
Every patient is different, which is why it’s critical to seek the advice of a medical specialist, like an endocrinologist, to manage PCOS. Dr. Amita Shah can help you determine the best approach for your PCOS, but these four lifestyle adjustments can make almost anyone feel better.
Reduce your tension.
Cortisol, the stress hormone, is elevated in PCOS women. Finding techniques to reduce stress, aids in hormone balance. Journal regularly to identify the major sources of stress in your life and then try to find solutions to alleviate that tension.
Improve your sleeping habits
Sleep deprivation or irregular sleep patterns also have an impact on your hormones. Longer periods of deep sleep may aid with hormonal balance. Melatonin, the sleep hormone, can affect other hormones when it is absent.
Exercise regularly
Exercise can have an effect on testosterone, which is a factor in PCOS. Exercising for 20 minutes three times a week at a moderate level will help you manage your hormones and lose weight.
Take nutrition into consideration.
Cutting back on carbohydrates and sugary foods helps reduce insulin resistance and androgen excess. Around half of all women with PCOS are overweight or obese, with the majority of their weight concentrated in the abdomen. If you fall into this category, decreasing merely 5% of your excess weight can help alleviate symptoms.
During their reproductive years, one out of every ten women suffers from the hormonal condition polycystic ovarian syndrome (PCOS). Women with PCOS frequently have hormonal imbalances, slow metabolism, and, as a result, acquire weight. Fortunately, a few simple dietary changes can help you lose weight.
Relationship Between Weight and PCOS
According to the study, over half of all women with PCOS are overweight or obese. Because a high body mass index (BMI) is linked to a variety of health problems, women with PCOS are more likely to develop fatty liver, hypertension, high cholesterol, and insulin resistance. These women may get heart disease, stroke, or diabetes if their weight is not controlled.
PCOS and diabetes
Women who struggle with weight issues due to PCOS are more likely than the general population to develop type 2 diabetes. When insulin levels are high, the hormone is no longer able to efficiently control blood sugar levels or manage how food is converted into energy. Insulin resistance in persons with PCOS can also be exacerbated by a lack of physical activity and poor food habits.
Tips for Women with PCOS and High BMIs
Although there is no cure for PCOS, a balanced diet can help you lose weight, lower your blood glucose levels, and improve your high blood pressure and cholesterol. Here are six pointers to get you started:
- Monitor your portion sizes.
Begin by reviewing nutrition labels on packaged foods to determine what is considered the proper portion size. Appropriate portion sizes should be frequent and significantly smaller than we believe. Reading labels can help you measure your daily caloric intake as well as prevent overeating.
- Consume whole grains and fiber-rich foods.
When attempting to avoid or control diabetes, you must be selective with your carbohydrate intake. Choose complex and nutrient-rich carbohydrates such as vegetables, fruits, legumes, and whole grains since fibre helps manage blood sugar levels and makes you feel fuller. As a bonus, boosting your fibre consumption can help lower your cholesterol.
- Limit added sugars.
It’s time to reign in your sugar tooth! Unnatural sweeteners provide calories with no nutritional benefits, and too much sugar can lead to obesity and other health issues. Try substituting fruit or dark chocolate for candy, cake, or cookies. You can also reduce your sugar intake by replacing juice or soda with water or sugar-free, flavoured sparkling water.
- Balance your plate.
Maintaining a healthy weight requires a well-balanced diet. Here’s a brief reference: Non-starchy veggies, such as grilled asparagus, roasted broccoli, or a salad, should account for half of your plate. Fill a quarter of your plate with lean protein, such as skinless (non-fried!) fowl or fish. A “good” carbohydrate, such as brown rice, whole wheat pasta, or sweet potato, should make up the other quarter of your meal.
- Limit added salt.
Because processed or restaurant-made foods contain the majority of the sodium we consume, it is recommended to eat as much home-cooked food as possible. On busy days, select a packaged food product with the lowest salt content per serving. Also, keep in mind that a low-sodium diet does not have to be boring. Herbs and spices, whether fresh or dried, provide a lot of flavour.
- Choose fats that are good for your heart.
Reduce or avoid foods high in saturated or trans fats to improve heart health. Instead of using vegetable oil or shortening, use olive or avocado oil – or oils manufactured from nuts or seeds. But keep in mind that heart-healthy fats include a lot of calories, so eat them in moderation.
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