Polycystic Ovary Syndrome (PCOS) is a common disorder in pre-menopausal women characterized by an abnormal level of androgens (male hormones) stocked up inside the ovaries. It's a condition that neutralizes the ovaries from releasing regular eggs by loading them with numerous small cysts resembling tiny sacs filled with fluid. This intervention with ovulation leads to irregular or prolonged menstrual cycles.
What causes PCOS?
Data says PCOS affects 1 in 10 women while 7 in 10 women go undiagnosed due to the existing unawareness of this syndrome. Science hasn't been able to unravel the exact cause of PCOS to date, but insulin resistance, family history, stress, and sedentary lifestyle are some factors that are known to trigger associated symptoms in women.
Know the dis-ease well.
Educating oneself on the causes, symptoms, and treatments helps one embark on the healing journey.
PCOS symptoms may vary in intensity throughout the different stages of a woman's life. Some of them are:
Irregular/No periods, pelvic pain
Fertility issues - struggling to get pregnant, complications during pregnancy
Scalp hair loss/Hair thinning
Hirsutism - excessive facial and body hair
Mood swings, Anxiety, Depression, Brain Fog
Rough and dark skin patches in areas under the breasts and armpits
Acne, oily skin
Weight gain specifically around the lower abdomen
An untreated PCOS could call forth severe health complications, type 2 diabetes, endometrial cancer, and sleep disorders.
Make nutrition your guard.
Research shows that one could combat PCOS with a few shifts in the diet. Here's how.
Ditch Dairy and go gluten-free to bring your hormone and insulin levels back on track.
Introduce whole foods and supplements like vitamin B 12 & D, folic acid, omega 3-6-9, zinc, and magnesium in your diet.
Limit intake of processed foods, sugar, carbs, and caffeine.
Load up your plate with greens, kale, spinach, zucchini, cabbage, broccoli, cucumber, celery, french beans, okra, to name a few.
Avocado, nuts (minus peanuts), hemp, chia, and flax seeds are your go-to everyday healthy fats.
Practice mindful eating by eliminating under/overeating. Regular meals are the key, try having four to five mini-meals throughout the day.
Don't forget to hydrate well. Make ACV (apple cider vinegar) and green tea your respective morning and post-lunch pals.
Get it moving
Focus not just on feeding your body but also on moving it. A brisk walk for as little as 30 mins could alleviate the symptoms and restore one's emotional health that gets weak with PCOS fastens its grip deeper.
Conclusively, a careful treatment accompanied with prior mentioned could a long way in living a PCOS-free life.