Polycystic Ovary Syndrome – PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that is common and one that is influencing the majority of women in the world. While it can cause many symptoms, knowledge of the condition and its management strategies can greatly improve the quality of life. Around 4 to 12% of women of childbearing age suffer from Polycystic Ovary Syndrome (PCOS) these days. PCOS patients may not ovulate, have excessive testosterone levels, and have several little cysts on their ovaries.

Symptoms:

Irregular menstrual cycle, delayed periods, hirsutism, hormonal acne, infertility, abnormal weight gain, insulin resistance, dark skin patches on the back of the neck or in the underarms, and severe mood swings. Although the precise cause is not known, it is generally thought that it is a result of a complex interaction between genetic and environmental factors.

Types:

Following are the types of PCOs, it varies with each person’s body weight, requirements, and physical health state.
1. Insulin Resistance PCOS: Women who have Insulin Resistance PCOS are usually overweight. High insulin can impair ovulation and cause the ovaries to make excess testosterone. Inositol and magnesium are intracellular messengers involved in insulin signaling and can be taken as a nutritional supplement.

2. Lean PCOS: Women have normal weight but still have PCOS. Often, these women will have elevated inflammatory markers CRP (C-reactive protein) & ESR (erythrocyte sedimentation rate). It reduces and manages stress and inflammation.

3. Adrenal PCOS: It produces stress hormones, like cortisol and adrenaline, and sex hormones like DHEA and testosterone. Stress, whether emotional or physical, causes your adrenal glands to release more cortisol, which inadvertently also increases DHEA-S levels. DHEA-S is an androgen, like testosterone, but is only produced by the adrenal glands. It causes fatigue, acne, anxiety, and irritability due to weak digestive and immune system.

4. Post-Pill PCOS: It developed due to birth control pills that suppress ovulation. Micronutrients like zinc and vitamin B6 nourish the ovaries and support ovulation.

Medical Nutrition Therapy:

• Complex carbohydrates tend to increase postprandial blood sugar response and soluble fiber optimizes metabolic and clinical outcomes in PCOS. A low–glycemic index diet appears to result in greater improvements in health, including improved insulin sensitivity, and improved menstrual regularity. Choose high fiber, low GI, and less processed carbohydrates. Complex carbohydrates (approximately 60% of total calories) are included in the diet of PCOS patients. High-fiber foods include cruciferous vegetables like broccoli, cauliflower, beans, lentils, and avocado.
• PUFAs are the inflammatory markers that decrease inflammation and improve quality of life, they expand stomach volume and reduce hunger. It also aids in mobilizing stored fats to be used up for energy, improving insulin function as well as providing satiety, which helps with appetite control and curbs all your cravings. Almonds, Pistachios, and walnuts are some rich sources of healthy fats.
• Foods that reduce inflammation include tomatoes, garlic, olive oil, and olives.
• Lean protein manages or controls your weight by increasing good quality plant-based proteins in your diet while cutting down on starch sugar, and fats. Because proteins are the central hub of vitamin B, they also fulfill vitamin requirements. Proteins from lean sources are given because they prevent muscle cell loss and have a positive effect on weight management. Because proteins are the central hub of vitamin B, they also fulfill vitamin requirements. Lean protein sources including tofu, chicken, and fish are nutritious dietary options for people with PCOS.
• Eat plenty of fresh vegetables in the main meals Eat your rainbow should be the mantra of choosing vegetables. Eating vegetables with different colors like red (amaranth, beets, tomato), orange (carrots, pumpkin), green (green leafy vegetables, and others), yellow (lemons), white (ash gourd, bottle gourd) and purple (brinjal, turnip and yam).

Foods to limit

• Don’t have refined carbohydrates: Foods such as white bread, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms.
• Don’t have sugary snacks or drinks: Excess sugar is one of the main causes of insulin resistance and should be avoided at all costs. When checking food labels, look for the other names of sugar such as sucrose, dextrose, and high fructose corn syrup.
• Don’t have inflammatory foods: These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.
To sum up, a healthy diet, regular exercise, the ultimate screening test, and the ability to manage stress are the fundamental components of a healthy individual. For an accurate diagnosis, treatment, and individualized nutrition plan, make sure to contact a personal health coach as soon as symptoms start to show. We have a personalized team that specializes in managing PCOS clients and has great expertise in managing such conditions. Please don’t hesitate to reach out.