Polycystic Ovarian Syndrome: Useful Tips

  •   Sun, Apr 08 2012
  •   By Nanditha T H

April 9, 2012

Five percent to 10 percent of young women have a hormonal disorder called polycystic ovarian syndrome. Women with PCOS often have insulin resistance (the body does not use insulin well), resulting in too much insulin in the body. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands.


 

Symptoms

PCOS tends to run in families, but the exact cause is not known. Symptoms include:

• Infrequent menstrual periods, no menstrual periods and/or irregular bleeding
• Infertility because of lack of ovulation
• Increased hair growth on the face, chest, stomach, back, thumbs or toes
• Acne
• Weight gain, especially around the mid-section
• Insulin resistance or type 2 diabetes
• High cholesterol and/or blood pressure
• Anxiety or depression due to appearance and/or infertility 
 
If you are having symptoms you believe to be related to PCOS, see your physician.


Diet and PCOS

Research has shown changing eating habits and getting more exercise helps to manage PCOS.

Moderate weight loss (10 percent of total body weight) can help normalize menstrual cycles, regulate blood sugar and increase a woman’s chances of conceiving a baby. Eating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, can help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels.


The best eating plan for women with PCOS includes:

• Regular meals or snacks every three to four hours. Don’t skip meals.
• High-fiber carbohydrates to keep blood sugar levels normal and hunger pangs away. Eat whole Whole grain and cereals,Whole grams and pulses /sprouts,Vegetables- all green leafy vegetables and other fiber rich vegetables(raw vegetables as salads).
• Citrus fruits, papaya, pineapple, apple, guava, pear, peach, melons.
• Toned ,double toned milk, curd buttermilk
• Try More healthy fats - Refined oils(3-4 tsp)/day up to 500 ml/month/person
• Try lean meats, Chicken, egg white and fish.
• Healthy beverages. Avoid high-calorie drinks and also alcoholic choices.

Physical Activity and PCOS

Regular exercise can help alleviate symptoms of PCOS. Get moving with at least 30 minutes of moderate-intensity physical activity five days a week. (For weight loss, additional physical activity may be needed). Increase muscle mass with strength-training exercises at least two times a week. Exercise can help with depression and body image, too.

 

Nanditha T H Archives:

 

 
By Nanditha T H
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Comment on this article

  • anita, Delhi

    Thu, Apr 30 2015

    I got married recently and after 4 months of my marriage i noticed my periods days reduced from 3 to 1 day, i visited a gync and came to now one of my ovaries is effected with pcos and the other had very few pearls ( not much affected) the doctor gave my myotol drug which made me loose enough weight i took it only for a month, the moment i quit taking the medicine i suddenly gained much weight and my periods were again lighter my doctor dint suggest me about any diet plans she just said loose weight as there is not cure for the problem, but as i have googled a lot about pcos the only thing i understand is to loose weight by adopting healthy food habbits and do exercise and some running or brisk walk, i started doing all these since last three months and i have noticed that my periods are better and the fat around mye belly reduced iam avoiding dairy products and sugar to great extent hope it helps me to ovulate and i may conceive one day

  • Cloud, Olympia, WA USA

    Mon, Apr 16 2012

    It is a proven scientific fact is a genetic disorder in which women are BORN with and can be triggered by pre-natal stress, maternal stress, and stress in childhood. And loosing weight is NOT the cure for PCOS, though treating PCOS's cause can help you loose weight.

    Insulin Resistance is a root cause of PCOS, which prevents the efficient conversion of food into energy because the walls of your cells have become de-sensitized to insulin. This causes glucose and insulin levels in your blood stream to become severely unbalanced, leading to an increase in free-floating glucose, which is sent to your liver and converted to excess body fat. As a result, you may suffer from weight gain and obesity, which, in turn, can lead not only to PCOS but also to other serious health conditions like Cardiovascular Disease and Type 2 Diabetes.

    While there are drugs, like Metformin (that treat insulin resistance) and testosterone blocking birth control pills, taking the right supplements combined with daily exercise and a low sugar diet will help you loose weight and be able to have children in the future.

    I take Insulite's PCOS supplement series and D-Chlor-Inositol and Fish Oil. These have helped me loose 40 pounds and get my periods back as well as removed many symptoms like hair loss, acne, and skin patches.

  • Nanditha, Manipal

    Tue, Apr 10 2012

    It was not meant to be a high carbohydrate diet ,it is just that women with PCOS can safely reduce their carbohydrate intake is to choose high-fiber carbohydrates over sweets and white-flour products. Carbohydrates that are high in fiber take longer to digest and do not cause spikes in blood sugar. Healthy options include whole grains, barley, whole-wheat pastas and breads, brown rice, and beans. To avoid constipation with a low-carbohydrate diet, people must eat foods containing fiber, such as whole grains, fruits and nonstarchy vegetables.



  • Lavina Pereira, Dubai

    Tue, Apr 10 2012

    I agree with Dr. Gupta's comments. My friend is suffering from PCOS and is strictly asked to avoid Carbohydrates. She is on protien diet which is helping her.

  • Rakesh shetty, manglaore

    Tue, Apr 10 2012

    ONLY DOCTORS CAN UNDERSTAND THIS ARTICLE.

  • maria, blore

    Mon, Apr 09 2012

    The article seems to be quite ok, but it would be better if there was more information on the chances of conception n the currently available treatments, both allopathic n alternative therapy available.

  • Dr Nitesh Gupta, Mumbai

    Mon, Apr 09 2012

    you have mentioned about high fiber carbohydrate diet. Actually one should avoid carbohydrate diet who is having PCOS still they get their normal cycles. The main source of energy should come form proteins and low or no carbohydrate diet. If one uses carbohydrates mainly then the body fat and proteins stores will not be utilized.One should avoid junk foods, milk products strictly till they get their menstrual cycles.Regular exercise will help.


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