PCOS

More & More Teenage Girls & Young Women Are Affected by PCOS

Almost 18 percent of Indian women are affected by a hormonal disorder called polycystic ovarian syndrome. Women affected by PCOS have too much insulin in the body as their body does not use insulin well. This excess insulin increases the production of androgen – a male hormone made in fat cells, ovaries and adrenal glands.

PCOS Symptoms
PCOS is hereditary although the exact reason is unknown. Common symptoms include:

• Pelvic pain
• Depression
• Hair thinning on head
• High cholesterol/ high blood pressure
• Irregular menstrual periods, no menstrual periods and/or irregular bleeding
• Insulin resistance or type 2 diabetes
• Acne, oily skin and dandruff
• Excess hair growth on the face, chest, stomach, back, thumbs or toes
• Increase in weight, especially around the mid-section
• Infertility due to lack of ovulation

If you have any of these symptoms, it is better to visit your physician.

Diet and PCOS
Lifestyle modification is the only way to manage PCOS. Research proves that altering eating habits and exercising more are the best lifestyle adaptations to fight against PCOS. A moderate weight loss (5-10 percent of total body weight) can alter everything-normalize menstrual cycles, regulate blood sugar and increase fertility. Changes in eating habits include eating more whole-grain foods, fruits, vegetables, lean meat, low-fat or fat-free milk, cheese and yogurt to lower blood sugar, improve body’s use of insulin and normalize hormone levels. A registered dietitian nutritionist is the apt person to guide you and alleviate your PCOS symptoms with diet modifications. Get in touch with an RDN at www.firsteatright.com to plan a well-balanced diet plan to suit your hormonal disorder.

Given below is a healthy eating plan for women with PCOS:

• Eat small meals frequently, maybe four or five meals or snacks every day. Avoid skipping meals.
• Eat foods from all five food groups-fruits, vegetables, grains, lean protein and low-fat dairy. Include limited portions of healthy fats such as, olive oil, canola oil, walnuts, almonds and avocados.
• Proteins should be a part of your every meal or snack. Include nut butters, lean meats, fish, chicken, turkey and low-fat dairy products with all meals and snacks.
• Drink ample fluids in the form of low-fat milk, water, soy beverage or 100-percent fruit juice.
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Exercise Regularly
Daily exercise definitely lowers the symptoms of PCOS. Start with at least 30 minutes of moderate-intensity physical activity on most days of the week. People planning to lose weight must perform additional physical activity. Include strength-training exercises at least two times a week.