PCOS is the most common cause of infertility for women of childbearing age.It affects 1 in 10 women.PCOS results from a combination of genetic and environmental factors, but the GOOD NEWS is... symptoms can be reversed!Polycystic ovary syndrome (PCOS) is a common condition that affects how a woman's ovaries work.
The 3 main features of PCOS are:
•irregular periods - which means your ovaries do not regularly release eggs (ovulation)
•excess androgen - high levels of "male" hormones in your body, which may cause physical signs such as excess facial or body hair
•polycystic ovaries - your ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs
Symptoms of polycystic ovary syndrome (PCOS) can include :-
-can irregular periods or no periods at all
-difficulty getting pregnant as a result of irregular ovulation or failure to ovulate
-excessive hair growth (hirsutism) - usually on the face, chest, back or buttocks
- weight gain
-thinning hair and hair loss from the head Voily skin or acne
PCOS is also associated with an increased risk of developing health problems in later life, such as type 2 diabetes and high cholesterol levels.PCOS awareness day helps the public understand that symptoms like irregular periods and pelvic pain are not something to be ignored and getting it checked is absolutely necessary.
DID YOU KNOW
SEPTEMBER IS PCOS AWARENESS MONTH
THE DIFFERENCE BETWEEN PCOS AND PCOD
PCOD (Polycystic Ovary Disorder) and PCOS (Polycystic Ovary Syndrome) are two related but distinct conditions affecting women's hormonal and reproductive health. Here's a brief comparison:
PCOD:
- A hormonal disorder causing enlarged ovaries with multiple small cysts
- Typically doesn't affect ovulation or hormone levels as severely as PCOS
- May not have all the symptoms of PCOS
-Can be managed with lifestyle changes and medication
PCOS:
- A hormonal and metabolic disorder with a cluster of symptoms, including:
- High androgen levels
-Irregular ovulation or anovulation
-Cysts on the ovaries
- Insulin resistance
-Can lead to more severe health issues like infertility, diabetes, and heart disease if left untreated.
MYTHS AND FACTS OS PCOS
1)MYTH:-Irregular periods are the only symptoms.
FACT:-PCOD can also cause acne, hairloss,excessive hair growth and weight gain.
2)MYTH:-PCOD and PCOS are the same.
FACT:-PCOD (POLYCYSTIC OVARIAN DISEASE) and PCOS (POLYCYSTIC OVARY SYNDROME) are often used interchangably but have different medical definition.
3)MYTH:-Only overweight women get PCOD.
FACT:-PCOD can affect women of any body type.its not exclusive to those who are overweight.
4)MYTH:-PCOD means you cannot have children.
FACT:-Many women with PCOD concieve and have healthy pregnancies.Treatment and lifestyle changes can help manage fertility issuses.
5)MYTH:-Birth control pills cure PCOD.
FACT:-Birth control pills help manage symptoms but do not cure PCOD.Lifestyle changes and medication afre often needed.
SYMPTOMS
1) DARK SKIN PATCHES:-High levels of insulin in your blood can trigger the appearance of dark, dry patches of skin called "acanthosis nigricans." You'll see this on the skin around your armpits, neck and groin.
2) HEADACHE:-Due to high testosterone and insulin resistance, you may be more prone to headaches with PCOS. Combine that with high stress and inflammation, and you end up with literal changes in blood vessels that can trigger headaches.
3) HEAVY PERIODS:-High levels of insulin in your blood can trigger the appearance of dark, dry patches of skin called "acanthosis nigricans." You'll see this on the skin around your armpits, neck and groin.
4) OILY SKIN AND DANDRUFF :-High levels of testosterone can cause the sebaceous glands to produce more oil. This excess oil combined with inflammation can contribute to dandruff and oily skin with PCOS, which can also cause acne... no fun!
5) HIGH CHOLESTEROL:-Cholesterol is a type of fat, and when there's too much bad cholesterol, you're at risk for heart issues. If you have insulin resistance it could be connected to having higher cholesterol levels because of the way your body handles sugar and fats.
6) LOW LIBIDO:-Elevated androgens like testosterone can cause low libido with PCOS. These imbalances can affect desire, and things like insulin resistance and disrupted ovulation may also contribute to decreased libido.
7) UTI'S:-High testosterone and insulin resistance can mess with your urinary tract, making it easier for bacteria to grow, and increasing the chances of getting a UTI. Also, wonky menstrual cycles and shifts in pH can also play a role.
8) PELVIC PAIN:-PCOS can cause ovarian cysts or follicles, creating pressure and discomfort. Hormonal imbalances and irregular menstrual cycles contribute to the development of the cysts, leading to pelvic pain.
HORMONES INVOLVED IN PCOS
1. Insulin is a hormone that regulates blood sugar levels, and women with PCOS often have insulin resistance.
2. Androgens are male hormones that are also present in women (lower than male levels but higher than the average female)
3. Estrogen and progesterone are female hormones that are important for reproductive health, and women with PCOS may have imbalances in these hormones.
Why should I know this?
Someone with PCOS can use this information to understand which hormones are involved in PCOS and how they affect their body. With this knowledge, you can work with a healthcare provider to develop a treatment plan that addresses their specific hormone imbalances. For example, if you have insulin resistance, you may be advised to make lifestyle changes such as exercising regularly and eating a healthy diet. If you have high levels of androgens, you may be prescribed medication like androgens blockers to lower androgen levels.
By understanding the role of hormones in PCOS, individuals can take a more active role in managing your condition and improving your overall health.
RECOMMENDED LAB TEST FOR PCOS
1)Insulin:-HBA1C,Fasting Insulin
2)Inflammation:-Marker,CRP,ESR
3)Hormones:-DHEAS,Estradiol,SHBG,Testosterone,LH, FSH,Prolactin,ΑΜΗ,Progesterone.
4)Deficiencies:-Vitamin D, Vitamin B12, Vitamin B9 ,Magnesium, Zinc.
5)Thyroid Panel:-T3,T4,TSH,Anti ΤΡΟ
6)LipidProfile:-LDLCholesterol ,Triglycerides, Cholesterol Total, Cholesterol HDL ,LDL HDL Ratio, Non HDL Cholesterol.
HOW TO REVERSE PCOS
1) BALANCED DIET:-
What does a balanced diet for PCOS look like?
Finding balance in your diet is key when managing PCOS! Here's what to focus on:
Moderate to High Protein: Aim for around 30g of protein per meal to keep blood sugar levels stable. Mix it up with both animal and plant sources like tofu, chicken, fish, and beef.
High in Fiber: Incorporate about 10g of fiber per meal. It helps keep you full, supports your gut health, and comes from whole foods like grains, legumes, veggies, and fruits.
High in Antioxidants: Fill your plate with fruits, vegetables, nuts, and seeds in all the colors of the rainbow to reduce inflammation and get a variety of nutrients.
Moderate Healthy Fats: Focus on healthy fats from sources like olive and avocado oils. They enhance flavor, improve satiety, and should ideally replace less healthy fats like vegetable oils.
2)TEA DIET:-
Some people get addicted with milk tea for that,we can alternatively consume this type of tea.
CINNAMON TEA FOR BLOOD SUGAR CONTROL:-Keep your blood sugar levels in check with cinnamon tea! This spicy-sweet brew helps regulate insulin levels and promotes weight loss.
SPEARMINT TEA FOR HORMONAL BALANCE:-This refreshing tea helps lower androgen levels, regulate menstrual cycles, and reduce acne.
CHAMOMILE TEA FOR INFLAMMATION:-This anti-inflammatory brew is perfect for reducing chronic inflammation and promoting relaxation.
GREEN TEA FOR ANTIOXIDANT POWER:-This antioxidant-rich tea helps reduce inflammation, insulin resistance, and aid in weight loss. Plus, the caffeine provides an energy boost without the crash of coffee.
3)IRON:-
Iron is an essential mineral for overall health, and it plays a crucial role in the health of women with PCOS as they are more likely to develop iron deficiency anemia due to heavy menstrual bleeding, poor nutrition, or gut issues that interfere with iron absorption.
Iron is needed to make hemoglobin, a protein in red blood cells that carries oxygen to body tissues. When iron levels are low, the body can't produce enough hemoglobin, leading to fatigue, weakness, shortness of breath, and other symptoms of anemia. Low iron levels can also impair the immune system, affect cognitive function, and increase the risk of infections.
Iron is especially important for women with PCOS because it affects fertility, menstrual cycles, and the risk of developing other health conditions. Iron deficiency can lead to irregular periods, heavy bleeding, and an increased risk of endometrial hyperplasia, a condition that can develop into endometrial cancer. Iron deficiency has also been linked to insulin resistance, which is a hallmark of PCOS and can lead to diabetes and other metabolic disorders.
20 Iron-Rich Foods for PCOS
Spinach,Kale,Amaranth,Broccoli,Beetroot,Brussels sprouts,Lentils,Chickpeas,Black beans,Tofu,Quinoa,Pumpkin seeds,Sunflower seeds,Cashews,Darkchocolate,Jaggery,Dates,Raisins,Pomegranate,Black-eyed peas.
4)VITAMIN D:-
Vitamin D deficiency can cause several fertility problems. There is a much deeper corelation between Vitamin D and insulin resistance.
Signs and Symptoms of Vitamin D Deficiency Symptoms:
•Fatigue and tiredness
•Joint pain and back pain
•Depression
•Hair loss
•Weight gain
•Anxiety
Why to include Vitamin D in your diet:
•Improves Fertility
•Reduce insulin resistance
•Regulates your mood and prevents anxitey & depression
Sources of Vitamin D
•Sunlight (-between 6am - 8am)
•Eggs
•Fatty fish like salmon, herring, etc.
•Fortified milk
•Mushrooms
5)HERBAL REMEDY:-
1. TURMERIC- can add as a spice or add in A2 milk and can have post dinner
2. CINNAMON- add a pinch of cinnamon To chamomile tea, and have it post lunch or post dinner which helps in balancing blood sugar and induces good sleep
3. SPEARMINT - Have it in the form of tea, improves hirsutism and hormonal acne
6)YOGA:-
The science of yoga works at levels much more subtler and deeper than just the physical body level. Yoga helps release deeply stored stress in the system, which can help improve PCOS symptoms.
Asanas (yoga postures) designed for PCOS help open up the pelvic area and promote relaxation and pranayamas (breathing exercises) are powerful techniques that help calm the mind. Coupled with these are some soothing meditations that work at a very deep level and help de-toxify and de-stress the entire system.
YOGA POSES TO TREAT PCOS AT HOME
•BADHAKONASANA (BUTTERFLY POSE)
•SUPTA BADHAKONASANA (RECLINING BUTTERFLY POSE)
•BHUJANGASANA (COBRA POSE)
•MILL CHURNING POSE (CHAKKI CHALANASANA)
•NAUKASANA (BOAT POSE)
•DHANURASANA (BOW POSE)
•SUPERMAN POSE (VIPARIT SHALABHASANA)
•CHILD'S POSE (BALASANA)
7)SLEEP:-
Studies have indicated that sleep disturbances and disorders like excessive daytime sleeping and sleep apnea occurs more regularly with women who have PCOS!This further puts people at an increased risk of obesity, stress, depression, high blood pressure, high cholesterol and other health concerns.Hence, it is necessary to get 7-9 hours of consistent sleep. Maintaining a good sleep hygiene can help you achieve that!
Women with PCOS/PCOD are 1.5 times more likely to experience sleep problems compared to women without PCOS.
•What causes it?
There are several possible reasons why PCOS might cause sleep disturbances.
Hormonal imbalances can lead to decreased production of the hormone progesterone. Progesterone has been shown to have an important sleep stabilizing effect.
•Why Sleep is important for your overall Health?
Poor sleep can lead to increased stress, decreased productivity and contribute to depressed mood states.
Short sleep duration has also been associated with increased cholesterol levels, high blood pressure and weight gain.
•What to do if you have PCOS/PCOD and experience poor sleep?
Having a good night's sleep can make an immense difference in how you feel and your overall health and wellbeing.
If you wake feeling unrefreshed from sleep, the best place to start is to practice good sleep hygiene.
•Tips to improve your sleep:-
Try to go to sleep and wake up at a regular time (Even on weekends)
Avoid caffeine after your morning cup of coffee.
Being active, exercising and going outdoors can improve quality of sleep.
8) MAGNESIUM:-
Magnesium plays a crucial role in our bodies, especially if you have PCOS. That's because it support healthy hormones, stress/sleep, blood sugar balance, mental health, and most of us simply aren't getting enough magnesium.
•Magnesium improves insulin resistance
•Magnesium balances androgens
•Magnesium helps regulate your mood
•Magnesium promotes better deeper sleep
•Magnesium improves energy/fatigue
•Magnesium lowers inflammation
•Magnesium stabilizes blood sugar
•Magnesium can improve anxiety
300-400mg of magnesium daily can be a godsend for your PCOS. Good sources include:
➡ pumpkin seeds (30g) = 156mg
➡ chia seeds (30g) = 111mg
➡almonds (30g) = 80mg
➡spinach (1/2 * cup) = 78mg
➡cashews (30g) = 74mg
➡ dark chocolate (28g) = 65mg
➡ peanuts (1/4 * cup) = 63mg
➡rolled oats (100g) = 29mg
➡ Wholemeal bread (2 slices) = 46mg
➡avocado (1cup) = 44mg
➡ Brown rice (1/2 * cup) = 42mg
➡ Salmon (100g) = 30mg
9)WALKING:-
Moving your body is one of the most important things you can do to decrease your PCOS symptoms and health risks.
There are so many benefits to walking:
1) improves insulin resistance
2) Decreases blood sugar (Taking short walks ~ 10 min after meals, especially dinner, lowers blood sugar)
3) Lowers androgens
4) Lowers cholesterol and improves heart health
5) Improves bone density
6) Improves mood, especially when walking outdoors
To do: Set a walking goal either in steps or time spent walking and comment below your goal to lock it in.