Insight into PCOS and How to overcome it.

By Dr. Saba Zaki,
Doctor of Pharmacy.

About three in every ten women of reproductive age have PCOS (Polycystic ovary syndrome). It is the foremost common hormonal disorder among women and if left unchecked can cause serious health issues like infertility, a heart condition, type 2 diabetes, sleep disorder, and even cause uterine cancer. This is often characterized by hormonal imbalances, irregular periods, and/or the development of small cysts on one or both ovaries. Women who have PCOS have higher chances of gaining weight and be obese. Weight gain also helps trigger symptoms, like menstrual anomalies and acne. There are many aspects of PCOS that people need to remember and how to overcome it.

Why does polycystic ovary syndrome cause weight gain?

PCOS makes the hormone insulin less sensitive basically making it tougher for the body to use the hormone insulin, this condition is termed insulin resistance which will cause insulin, sugar, and glucose to build up within the bloodstream. As Insulin acts as an appetite-stimulating hormone, high levels of insulin could induce strong and intense hunger in women with PCOS. If not managed, these cravings can vandalize even the most effective diet plans, leading to higher calorie consumption and weight gain. Women with PCOS losing weight can become a relentless struggle.

When you have PCOS, shedding just 10% of your weight can help in relieving a number of the symptoms of polycystic ovary syndrome, and improve the overall quality of life in women with PCOS. Weight loss can improve insulin sensitivity which will reduce your risk of diabetes, cardiovascular disease, and other PCOS complications.

What is insulin resistance?

Approximately 70 percent of girls with PCOS are insulin-resistant; this will result in elevated blood sugar. Insulin is a hormone that normally helps convert sugars and starches from foods to glucose and transports from your bloodstream to your tissues where it will be used as energy. PCOS affects your body’s secretion and use of insulin. Your cells become immune to insulin signals and loose sensitivity for insulin this prompts your pancreas to produce even more insulin. An excessive amount of insulin promotes fat storage or weight gain, mostly in your midsection, resembling a “spare tire” above your belly button.

Risks related to PCOS:

If you have been diagnosed with polycystic ovary syndrome (PCOS), it’s important to know the long-term health risks related to the disease, which include:

• Lipid abnormalities

• Type 2 diabetes

• High blood pressure

• Sleep apnea

• Hair loss

• Infertility

• Endometrial cancer

• Cardiovascular risks

Women with polycystic ovary syndrome (PCOS) are more prone to experience anxiety and depression. Studies say that 27 percent to 50 percent of girls with PCOS report being depressed compared to around 19 percent of girls without PCOS.

Women with PCOS are at a way higher risk for obstructive sleep disorder compared with women without the condition. Sleep disorder occurs when there is a blockage of the upper airway that causes a scarcity of oxygen during sleep. This ends up in daytime sleepiness, high blood pressure, and weight gain. The hormonal imbalances, insulin resistance, and inflammation associated with this condition make it difficult to shed weight.

Why does PCOS cause hair loss?

The female body produces male hormones called androgens. Androgens play a role in triggering puberty and stimulating hair growth within the underarms and pubic areas. PCOS causes extra androgen production; these extra androgens may cause the hair on your head to start out thinning, especially near the front of your scalp. This is often referred to as androgenic alopecia or female pattern hair loss.

Ways to tackle problems related to PCOS

Managing a healthy weight:

A diet that is low in inflammatory foods like refined carbs and highly processed foods but rich in whole foods, protein, healthy fats, and fiber may help in weight loss. Lifestyle changes like regular exercise, stress management, and sleep play a significant role in weight loss.

A balanced diet should comprise of:

Reducing Carbs:

 Lowering your carb consumption may help in managing your insulin levels. A low-glycemic diet may benefit women with PCOS. The glycemic index (GI) could be a measurement of how quickly a selected food raises blood sugar. Eating a low-GI, low-carb diet can reduce insulin levels in women with PCOS. In turn, this might help with weight loss.

High Fiber diet/Protein diet:

 Because fiber and protein help you stay full after a meal, a high-fiber diet or a protein diet may improve weight loss. Higher fiber intake results in lower insulin resistance, total body fat, and belly fat in women. Protein diet may aid weight loss by reducing cravings and managing hunger hormones. Healthy, high-protein foods include eggs, yogurt, nuts, dairy, meat, and seafood.

 Eat Healthy Fats:

Although fats are rich in calories, adding healthy fats to meals can expand stomach volume and reduce hunger. This might assist you to eat fewer calories throughout the day. Examples of healthy fats include avocado, olive oil, copra oil, and nut butters. Combining a healthy fat with a protein source can further intensify the fulfilling effects of meals. You’ll be able to eat Lentils, lima beans, broccoli, Brussels sprouts, pears, and avocados are all rich in fiber.

Cut down unhealthy food:

Another tip to lose weight with PCOS is to put a stop on your intake of unhealthy foods. Processed foods and added sugars may elevate blood sugar levels and increase your risk of insulin resistance, which is linked to obesity. Avoid having foods with high added sugar and refined carbs including cakes, cookies, candy, and fast food.

A diet just like the Mediterranean diet which is high in fruits, vegetables, whole grains, olive oil, and omega-3-rich foods, like fatty fish are often effective for significant weight reduction.

Avoid Starving:

Persistent calorie control may hamper your metabolism. despite the fact that limiting calorie intake is probably going to cause short-term weight loss, over time, the body customizes to the present restriction by decreasing the number of overall calories it burns, which results in weight regain. Eating too few calories can negatively impact hormones that control appetite also. Rather than restricting calories, it’s going to be best to specialize in eating whole foods and put a stop on eating unhealthy food.

Regular Exercise: Exercise is vital for maintaining a healthy weight. Both cardio and weight-training exercises may help women with PCOS lead to loss of belly fat drop body fat and improve insulin sensitivity. But an excessive amount of exercise can disrupt your hormones. Gentle, low-impact exercises like yoga or Pilates are often practiced for extended durations. Swimming and lightweight aerobics are recommended. High-intensity interval training and long-distance running can also help improve symptoms of PCOS.

Adequate Sleep: If you’ve got PCOS, you’ll experience sleep disturbances. Lack of sleep has been shown to extend the activity of hormones that drive hunger, like ghrelin and cortisol. Poor sleep is linked to obesity. Studies in healthy adults suggest that increasing your total time asleep can reduce body fat and promote weight loss.

Stress Management: Stress may be a risk factor for weight gain, managing your stress can help manage your weight. Stress elevates levels of cortisol, a hormone secreted by your adrenal glands. High cortisol levels are linked to insulin resistance and weight gain. Meditation, yoga, and spending time in natural habitat can help lower cortisol levels.

Up your iron intake: Some women with PCOS experience heavy bleeding during their period; this will lead to iron deficiency or anemia. To manage to add iron-rich foods like spinach, eggs, and broccoli to your diet.

Weight loss: Maintaining a healthy weight can help decrease insulin resistance, regulate your period and reduce your risk of conditions related to PCOS.

Managing insulin resistance:

Green Tea: Try boosting your energy with a decaf alternative, like an herb tea. Green tea has been shown to enhance insulin resistance. It also can help with weight management.

Cinnamon: Cinnamon comes from the bark of cinnamon trees. Cinnamon extract has been shown to possess a positive effect on insulin resistance. Cinnamon also may regulate menstruation for ladies with PCOS.

Turmeric: Turmeric could also be promising for decreasing insulin resistance and as an anti-inflammatory agent.

For irregular menstruation:

Evening primrose oil: Herbaceous plant oil has been accustomed to help with period pain and irregular menstruation. It’s going to also improve cholesterol levels and oxidative stress, both of which are linked to PCOS.

Vitamin D and calcium: Vitamin D deficiency is common in women with PCOS. vitamin D and calcium may improve irregular periods and assist you to ovulate.

Cod liver oil: Cod liver oil contains vitamins D and A, also as high amounts of omega-3 fatty acids. These can help in improving menstrual regularity and help get obviate fat around your waist.

Probiotics: Probiotics helps along with your digestion and gut health. They will play an important role in treating PCOS. They will also reduce inflammation and regulate sex hormones like androgen and estrogen. Probiotic foods include kimchi.

Practice good sleep hygiene: Sleep disturbances are twice as common for ladies with PCOS. To up your sleep hygiene:

• Aim for eight to 10 hours of sleep per night.

• Establish a daily bedtime routine.

• Avoid stimulants and rich, fatty foods before bedtime.

• Reduce stress

Hair loss management: PCOS hair loss is caused by a hormonal imbalance, so hormone regulation is a crucial part of treatment. This will be done with a range of medicines. There are some home remedies that will help to lower androgen levels, lessening their effect on your hair.

Some common treatment options for PCOS-related hair loss.

Oral contraceptive pills: Contraception pills can lower androgen levels, which can help to reduce excess hair growth and prevent hair loss. It also helps to manage other PCOS symptoms, like irregular periods and acne.

Minoxidil: Minoxidil is the only FDA-approved drug for treating female pattern baldness. It’s a topical treatment that you simply apply to your scalp daily. It promotes hair growth and may even provide it a thicker appearance.

Home remedies:

Zinc: Zinc is a trace element that will boost fertility and your immune system. Excessive or unwanted hair growth and alopecia could also be improved with zinc supplements. You’ll also eat meat, beans, tree nuts, and seafood to induce more zinc in your diet.

Biotin: Biotin may be a popular supplement that’s often used for hair health and growth. There’s not much evidence that it helps specifically with PCOS-related hair loss, but it’s going to be worth a try.

Not all women with PCOS will develop these conditions, but having PCOS increases your risk. Thus, it’s crucial to possess your health monitored regularly by a physician who has experience treating and managing women with PCOS. Health monitoring should be regularly scheduled through your reproductive years and continue after menopause, despite the fact that you’ll not have variable periods and other PCOS symptoms may minimize after menstruation ends.

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