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What is Polycystic Ovary Syndrome (PCOS)?

PCOS is sometimes also known as Polycystic Ovarian Disease (PCOD). Small cysts (not painful or cancerous) may be seen on one or both ovaries and may be responsible for a variety of symptoms. The set of symptoms related to a hormonal imbalance that can affect women and girls of reproductive age.

PCOS may cause menstrual cycle changes, skin changes such as increased facial and body hair and acne, abnormal growths in the ovaries, and infertility. Often, women with PCOS have problems with their metabolism also.

  It is important to remember that not all women will have all symptoms and signs of PCOS, even if they have the condition.

This common endocrine condition with a wide spectrum with women noting some or all of the features described below:

There are these three features used to diagnose PCOS. These are-

  • Absence of ovulation
  • High levels of androgens
  • High levels of ovarian growths

Apart from the above, PCOS has many signs and symptoms, some of which may not seem to be related like –

  • Menstrual irregularities
  • No menstrual periods
  • Frequently missed periods
  • Very heavy periods
  • Bleeding but no ovulation
  • Infertility
  • Excess hair growth on the face, chest, belly, or upper thighs—a condition called hirsutism
  • Severe, late-onset, or persistent acne that does not respond well to usual treatments
  • Obesity, weight gain, or trouble losing weight, especially around the waist – As many as 4 in 5 women with PCOS are obese.
  • Oily skin, excessive sebum production, localized inflammation, acne
  • Patches of thickened, dark, velvety skin

These problems may seem not a serious issue, not many women/ girls talk about these to their doctors until they have trouble getting pregnant or they experience frequent missed periods.

 

Note: Although PCOS is a leading cause of infertility, many women with PCOS can and do get pregnant. Pregnant women who have PCOS, however, are at higher risk for certain problems, such as miscarriage.

What causes PCOS?

Researchers and health care providers suggest that PCOS likely results from a combination of causes, including genes and environmental factors. Some genetic or chemical changes that occur in the womb.
Although the cause of PCOS is not known, PCOS may be related to many different factors working together. These factors include insulin resistance, increased levels of hormones called androgens, and an irregular menstrual cycle.

How is PCOS diagnosed?

It’s best to speak to your doctor and get his opinion on various testing options available that may help with the diagnosis.

Is there a cure for PCOS?

There is currently no cure for polycystic ovary syndrome (PCOS), and it does not go away on its own.

Lifestyle Changes

This should be the first line of treatment to manage PCOS. Lifestyle changes help by reducing insulin resistance and restoring hormonal imbalance.

Activity

Regular physical movement. This means any bodily movement produced by skeletal muscles that require energy and structured exercise. Always consult your doctor before taking up a new exercise routine if you suffer from a serious medical condition or are on medications.

 

Sleep

Restorative sleep can ease many related symptoms like weight gain, tiredness , lethargy associated with PCOS. Aim for restorative sleep of seven to nine hours every night.

Stress management

Identify your daily stress triggers. Not all stress is bad, but stress that prolongs and starts impacting other areas of your life are chronic stress that can put you at risk of other chronic lifestyle conditions. Find ways to manage your stress. Avoid risky substances such as alcohol and smoking.

Weight Loss Strategy

Losing weight and being more physically active can minimize many PCOS symptoms and related conditions. Even a 5% weight loss can improve many symptoms of PCOS.

Foods that are full of fiber and micronutrients that are wholesome are absorbed slowly keeping blood sugars normal results in weight-loss without messing the hormone balance. Women should be advised to focus on a predominantly Whole Foods Plant-Based way of eating as we know this works very well in men and women with Type 2 diabetes and also the metabolic syndrome.

Eating a fiber rich plant based diet helps lower inflammation and oxidative stress, promote healthy gut bacteria and helps to normalize blood sugars and reduces insulin resistance. Weight loss may also result in a decrease in serum androgen concentrations and, in some, improvements in hirsutism.

PCOS can have a very silent existence and yet it can be a source of lethargy, lack of proper sleep, menstrual pain, acne and overall affecting your daily life. Once you have been diagnosed with PCOS, you have to seriously seek medical advice from your health professional. Get prepared to make lifestyle changes. A lifestyle coach like me can offer you guidance, support and accountability you need to experience a positive shift in your health.

Healthy habit and maintenance


Seek progress not perfection. The more positive changes you will make, the more positive changes you will see in your PCOS related symptoms. The European journal of social psychology published a study that says- for a new habit to become automatic, it may take 66 days. So don’t lose hope or give up on a small yet mighty healthy habit you have begun. They compound slowly but it’s worth your time and commitment.

Summary

  • Talk to your doctor if you suspect PCOS or experience any related symptoms.
  • Assess your habits and make a note of lifestyle changes you need to make.
  • Get your BMI in range and eat a Whole Foods plant dominant diet, limiting or avoiding completely all dairy products such as cheese, milk, paneer etc.
  • Focus on other lifestyle factors affecting hormones and weight such as sleep, stress and lack of social connection.
  • Reach out for guidance and accountability from a lifestyle wellness coach. The truth is that we all know what to do but sometimes we need an extra nudge, some push in the right direction until our new way of living becomes second nature.