#Blogpost 15- PCOS awareness with PCOS awareness association.

One in every 10 women in India has polycystic ovary syndrome (PCOS), a common endocrinal system disorder among women of reproductive age, according to a study by PCOS Society. And out of every 10 women diagnosed with PCOS, six are teenage girls. 
I am sure you or somebody near you must have gone through this. I myself witnessed some issues regarding the same recently and therefore, thought of writing this blog post to be dedicated about women health discussing what actually PCOS is, what causes PCOS and how to get rid of the same. Also to mention, I am not an expert or a doctor to talk about PCOS. This one is totally personal based on my knowledge and experience regarding the same. I thought of sharing this with you guys for if in any case, this post can help you or make you aware of the same. I have compiled some relevant information and facts too. 


To start with, Polycystic ovary syndrome (PCOS) is a condition that affects a woman’s hormone levels. Women who have Polycystic Ovary Syndrome (PCOS) may have irregular, infrequent menstrual cycles, hirsutism, acne and/or infertility. Many, but not all women (50%) with Polycystic Ovary Syndrome (PCOS) have ovaries enlarged with many small cysts (fluid-filled sacs), that are visible on ultrasound. Polycystic-appearing ovaries are also seen in approximately 20% of women with normal menstrual cycles.

Causes:

The specific causes of PCOD are yet to be determined. In PCOS patients, the ovaries produce excess androgens or male sex hormones, which result in an imbalance in ovulation, acne breakout and development of excess body hair. Genetics is considered to be a key factor that determines a woman’s chance of getting PCOD.
Normally, the ovaries make female sex hormones and a tiny amount of male sex hormones (androgens). This help regulate the normal development of eggs in the ovaries during each menstrual cycle. Polycystic ovary syndrome is related to an imbalance in these sex hormones. 
PCOS seems to run in families, so the chance of having it is higher if other women in the family have PCOS, irregular periods, or diabetes.
Many women have PCOS but don’t know it. In one study, up to 70 percent of women with PCOS hadn’t been diagnosed.

Symptoms:

The symptoms of PCOD are mild in the beginning. The most common symptoms are as follows:

1. Weight gain and difficulty in weight loss.
2. Acne breakout. 
3. Development of excess hair on the face and body, which is not a feminine feature. Thicker and darker facial hair and unusually excessive hair on the belly, chest, and back are also indicated in some women.
4. Thinning of hair on the scalp.
5. Irregularity with menstrual periods. Commonly, women with PCOD experience less than 9 periods during a year. Some women may have no periods at all, while others experience heavy, abnormal bleeding. 
6.  Fertility problems are likely in women with PCOD.
7. Depression.
8. Darkening of the skin: Dark patches of skin can form in body creases like those on the neck, in the groin, and under the breasts.
9. Headaches. 
   

Recommended treatment- 

Exercise and a healthy diet are the best bet for women with PCOS as this will help to regulate their menstrual cycle and lower blood glucose levels. Increasing physical activity is an important step in any weight reduction program.

High-fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. Great options for high-fiber foods include broccoli, cauliflower and sprouts, red leaf lettuce, green and red peppers, beans and lentils,  tomatoes, spinach, almonds and walnuts, olive oil, fruits, such as blueberries and strawberries, and fatty fish high in omega-3 fatty acids, such as salmon.

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are filling and a healthy dietary option for women with PCOS.

Instead of three big meals, you should have five small meals, which helps metabolize food and in maintaining weight. If women with PCOS are suffering from infertility, then fertility drugs may be administered to aid ovulation. 

In order to stop excess hair growth and help reduce acne, using anti-androgens is the recommended course of action. While many women have been recommended to regularly exercise, (minimum 45 minutes a day, five times a week) one refrain that we commonly hear is that they don’t have time.

Up to 5-10 percent of weight loss will help improve the symptoms, hormonal balance, and regularisation of the menstrual cycle. 

A healthy lifestyle of nutritious food and physical activity can help to treat PCOS and prevent it. PCOS among women, especially adolescents, is an urgent public health problem that needs careful assessment, timely intervention, and appropriate treatment. Promotion of healthy lifestyles, the need for regular exercise and increased awareness programmes on PCOS is the need of the hour to enable a holistic solution to this problem.

The bottom line-

PCOS can disrupt a woman’s menstrual cycles and make it harder to get pregnant. High levels of male hormones also lead to unwanted symptoms like hair growth on the face and body.

Lifestyle interventions are the first treatments doctors recommend for PCOS, and they often work well. Weight loss can treat PCOS symptoms and improve the odds of getting pregnant. Diet and aerobic exercise are two effective ways to lose weight.

Medicines are an option if lifestyle changes don’t work. Birth control pills and metformin can both restore more normal menstrual cycles and relieve PCOS symptoms.

See your doctor if you’ve skipped periods or you have other PCOS symptoms like hair growth on your face or body. Also, see a doctor if you’ve been trying to get pregnant for 12 months or more without success. 

It's super important girls! Also, always visit your gynecologist in case you feel any of the above-mentioned symptoms. Remember, earlier the better and prevention is always better than cure.

Hereby, I am mentioning some of my personal tips and tricks about losing weight, exercises, and diet-related to PCOS. I hope this helps. 

1- Eliminate distracted eating from your life by setting time aside in your schedule to eat. Eating distracted is eating more. Indulge in mindful eating.

2- Squats and push-ups are the most important part to include in your exercise schedule on a daily basis. Workout shall be the first thing in your to-do list! 

3- Include more walking into your day.

4- Eat fewer processed carbohydrates. example- breads, sugar etc.

5- Say no to High-calorie beverages. Example- soda, commercially prepared shakes etc. Drinking lots of water,coffee and occasionally, a glass of red wine helps losing weight.

6- Minimum 8 hours of peaceful sleep is very important.

7-If you have PCOS, losing weight is about more than just being thin. Managing your weight will help you protect yourself from PCOS-related complications like infertility and diabetes.

8- Eat more and more vegetables. experiment with your salad. Add colors to it.

9- Switch to a low carb high fat diet because dieting here is not just about losing weight but to gain long-term health benefits for your body.

10- Try to be more active, physically. 

Do not worry or hustle. A healthy lifestyle, exercising, wise food habits and being more happy and active can easily reverse your PCOS. Be aware and in touch with your doctor. :)