Polycystic ovary syndrome (PCOS) is a common disorder that affects up to 13% of reproductive-aged women. It can cause a variety of symptoms, including excess body hair, irregular menstrual cycles, and small ovarian cysts.
Lifestyle changes, such as diet and exercise, are important for PCOS management. However, more research is needed to understand their effects and develop effective, individualized guidelines.
Dietary Modifications
The role of diet and lifestyle in managing PCOSCO is a multifactorial issue. There are a number of different factors that may play a role, including hormones, weight gain, and physical activity levels. However, a healthy diet and regular physical activity are the most effective and sustainable ways to manage PCOS.
A number of studies have shown that a healthy diet can help reduce symptoms and improve a person’s quality of life. These dietary changes include limiting sugary beverages and processed foods, reducing saturated fat intake, and increasing consumption of fruits, vegetables, and whole grains.
There is also evidence that a high protein, low-glycemic-load diet can help improve some PCOS symptoms. This type of diet includes a variety of proteins, such as meat, fish, poultry, beans, nuts, and seeds, as well as carbohydrates from a variety of sources.
Some of these foods are more healthful than others, and the best way to determine which ones are most beneficial for you is to discuss them with your doctor or a dietitian. The key is to learn which foods are most likely to help you feel better and manage your PCOS symptoms.
For example, eating more fiber-rich foods such as fruits and vegetables can reduce your risk of developing diabetes. Similarly, eating more nuts and seeds can decrease your risk of heart disease.
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PCOS Symptoms
Other dietary measures can help improve the other main PCOS symptoms, such as insulin resistance (IR) and excess body fat. For example, a recent study found that eating a low-fat and high-protein meal improved postprandial fat oxidation and decreased fasting insulin in women with PCOS.
Lastly, avoiding certain foods can also be helpful. For example, avoiding gluten, wheat, and soy is important for some people with PCOS. These food groups are high in inflammatory substances and dietary phytoestrogens, which can worsen symptoms.
The role of diet and lifestyle in managing PCOSCO has been a topic of considerable research. For example, a randomized controlled trial found that a three-month dietary reduction plan helped to reduce the size of the ovaries and other measurements related to PCOS, such as cholesterol and triglycerides. Another study showed that a diet containing a mix of carbohydrates, including oatmeal, oat bran, whole grain rye or graham bread, brown rice, groats (wheat, millet, and buckwheat), and sporadically potatoes, lowered inflammation markers in women with PCOS.
Weight Loss
The role of diet and lifestyle modifications in managing PCOSCO is critical, as they can lead to improved ovulation, weight loss, a reduction in hirsutism, a decreased risk of associated conditions like type 2 diabetes and high blood pressure and more. Medications may also be used to manage the condition, such as the pill.
Many women with PCOS struggle to lose weight, and in some cases, they have a higher body mass index (BMI) than others without the disease. This is because insulin resistance and other factors can make it difficult for the body to convert calories into energy and store fat.
Insulin is a hormone that helps control your blood sugar levels. It also helps cells use energy stored in your body. It also stimulates your body to build muscle, which burns more calories than fat.
However, a diet rich in sugar and starchy carbs can cause a lot of inflammation in your body. This can aggravate your insulin resistance and make losing weight more difficult, says Julie Duffy Dillon, RD, a registered dietitian.
She adds that it’s important to reduce your intake of sugary foods, eat more fruits and vegetables and avoid processed food, so you can maintain a healthy weight. You can also get support from your doctor, dietitian or exercise physiologist to help you develop a plan that works for you.
PCOS Struggle To Lose Weight
Getting enough sleep is another important part of managing your PCOS, especially when you’re trying to lose weight. According to Goodwin, not getting enough sleep increases insulin production and cravings for sweets. She recommends aiming for eight to nine hours of sleep per night, which she notes is also important in other areas of health and wellbeing, such as mental and emotional well-being.
It’s also important to make sure you’re getting enough physical activity. This will improve your mood, reduce your stress levels and improve your sleep quality.
You may need to take medication to help you achieve your weight loss goals, such as the diet drug orlistat, which can be used to control calorie intake and increase your body’s ability to convert carbohydrates into energy.
Physical Activity
Physical activity and fitness have important roles in the management of PCOS as they have positive effects on health, weight control, mental well-being, cardiovascular disease risk factors and lipid profiles. The World Health Organisation (WHO) recommends that adults should get a minimum of 150 minutes per week of moderate-intensity physical activity or 75 minutes per week of vigorous-intensity aerobic activity or a combination of both, spread throughout the week.
There are multiple studies which have shown that exercise interventions can significantly improve several physiologic and psychosocial outcomes, including FINS, HOMA-IR, TC, TAG, body fat percentage, WC and VO2peak in women with PCOS. In particular, aerobic exercise improved these markers compared to control groups.
In addition to improving these physiologic and psychosocial outcomes, regular physical activity also contributes to improved self-esteem. It can reduce stress, anxiety and depression. It can also reduce symptoms of chronic diseases, including diabetes and heart disease.
It can also increase energy levels, reducing fatigue and improve mood, motivation and cognitive functioning. It can also help to lower blood pressure and improve sleep quality.
Beneficial Impacts of Physical Activity And Fitness
However, despite the beneficial impacts of physical activity and fitness, research shows that people do not meet recommended amounts of physical activity. In fact, physical inactivity is one of the leading preventable causes of death worldwide and has been linked to numerous adverse physiologic and psychosocial consequences.
To address this, the WHO developed a global action plan in 2018 which is aimed at supporting countries to implement physical activity guidelines and creating effective and feasible policy actions. It also aims to promote a paradigm shift that recognises the importance of regular physical activity across all age groups, according to ability and over the life course.
The main challenge to implementing these lifestyle recommendations is to identify and overcome barriers. These can include time, resources, and access. Therefore, research is require to understand the effectiveness of these lifestyle recommendations in practice. It is particularly important to address the potential for these recommendations to be practically integrate into current healthcare settings.
In addition, the definition of physical activity needs to be updated to reflect its holistic nature and to account for the diverse range of underlying aspects. This is crucial, as the 1985 definition does not include cognition and emotion which are critical to a healthy lifestyle. Taking this into account would help to promote a more nuanced understanding of the benefits of physical activity.
Stress Management
The role of stress management is often overlooked when it comes to managing PCOSCO. However, it is a necessary part of the process.
Stress is a natural reaction to life’s challenges and can affect your health in both the short and long term. Identifying the type of stress you are experiencing can help you understand how to cope with it better.
There are two kinds of stress: acute and chronic. Acute stress is usually short-term and requires quick action. It can come from many things, including a sudden illness, job loss or a loved one’s death.
To deal with acute stress, try simple ways to relax your mind and body. Take a deep breath, focus on your senses–what you see, hear, smell and taste–and try to find a way to let go of any negative thoughts that are causing your stress.
Meditation Program
You can also try meditating or a guided meditation program. These techniques can help calm your mind and increase energy levels.
A balanced diet is another key component to reducing your stress. Eating a healthy diet that is rich in nutrients, especially antioxidants, can help prevent the damage caused by chronic stress and improve your mood. You should avoid eating process foods, sugar and refine carbs, as these are known to contribute to stress.
Exercising regularly can also have a significant impact on your stress level. Even a simple walk or twenty minutes on a stationary bike can make a big difference in your mood.
Getting enough sleep is also important to reduce your stress level. Having a restful night’s sleep helps your body recover from the day’s activities and metabolize your stress hormones.
Delegating tasks or responsibilities is also an effective way to lower stress. Whether it’s at home, at work or in school, learn to say “no” to situations that put too much stress on your plate.
This will free up your time to focus on other activities that are more meaningful to you and less stressful. It also helps you feel more in control of your life, which can lead to a healthier, happier and more productive overall.