You must have come across many women among your friends, neighbourhood and even within your family suffering from PCOS, a common endocrine disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary, as seen during an ultrasound exam.
A woman diagnosed with PCOS often feels like she has acquired a severe condition, worrying that she will not be able to conceive, her menstrual cycle will remain irregular, and she will continuously gain weight. These negative thoughts and stress can further worsen the condition. When they visit gynecologists, the treatment often involves oral contraceptives, hormonal pills, insulin sensitizers, and diuretics, which treat the symptoms but do not reverse the condition.
In my 4 years of practice as a dietician, I have encountered many women with PCOS, and by purely implementing lifestyle changes, I have successfully helped them reverse PCOS. Many have also been able to conceive and deliver healthy babies.
To help you better understand and relate to this condition, here is some important information about PCOS and ways to reverse it.
Signs and Symptoms of PCOS:
- Irregular or no menses, leading to weight gain
- Acne and oily skin
- Hirsutism Facial hair growth, abnormal hair growth and distribution
- Obesity, which increases insulin resistance and hormonal imbalance
- Dandruff or excessive flaky skin
- Skin discoloration
- Hypercholesterolemia due to poor diet and lifestyle
- Hypertension, due to weight gain, which puts pressure on the arteries
- Diabetes caused by insulin resistance, leading to weight gain
Causes:
- Obesity: Especially abdominal obesity
- Stress: Stress and lack of sleep lead to excessive production of cortisol, a stress hormone that raises blood sugar levels and insulin resistance, contributing to belly fat accumulation
- Lack of exercise: Physical activity improves insulin sensitivity and glucose uptake, while the release of endorphins (feel-good hormones) reduces cortisol levels
- Excessive intake of aerated drinks: These drinks contain high-fructose corn syrup (HFCS), which is not metabolized properly and gets stored as fat, particularly in the abdominal area
What Should the Treatment Be?
A simple lifestyle change can work wonders. A good exercise regime, regular and balanced meal patterns, and a stress-free life can reverse PCOS.
So you would want to know what should be done and how, right?
Some Do’s and Don’ts:
1. Meal patterns:
- Consume whole grain products over refined ones
- Stop consuming aerated drinks
- Include a variety of colored vegetables rich in fiber, vitamins, and minerals
- Drink at least 2-3 liters of water a day
- Include foods rich in Omega 3 fatty acids like flaxseeds, almonds, nuts, and fatty fish
- Consume at least 3-4 servings of soy per week, as it is rich in phytoestrogen, which helps improve estrogen levels in women. Processed soy is better as processing removes natural inhibitors.
- Avoid alcohol consumption
2. Physical activity:
Engage in at least 30 minutes to 1 hour of physical activity daily. This helps produce endorphins, reducing cortisol levels and relieving stress. Exercise also improves glucose uptake, normalizes blood sugar levels, reduces insulin resistance, aids in weight control, increases HDL cholesterol, and lowers blood pressure.
3. Stress reduction:
Stress plays a major role in acquiring lifestyle related disorders
It is very important to keep your stress levels under control.
Ways to reduce stress levels:
- Getting enough good sleep each day
- Practicing pranayama (deep breathing exercises)
- Meditation
- Pursing hobbies or sports
- Spending time with loved ones
By maintaining an active body, a peaceful mind, and healthy eating habits, you can reverse many lifestyle-related disorders. The power to change lies within you, and taking small steps towards a better lifestyle can make all the difference.
We hope this article provided valuable insights into managing PCOS. If you’ve found these tips helpful or have your own experiences to share, let us know in the comments below! For more articles on reversing PCOS and improving your overall well-being, check out Healthy Reads, or speak to a certified expert by subscribing to GOQii’s Personalised Health coaching here.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.
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