Obstetrics and Gynaecology

Managing PCOS with Dietary and Lifestyle Adjustments

admin Jun 19, 2024

Introduction

Polycystic ovarian syndrome (PCOS) is a hormonal disorder seen in pubertal women. It affects nearly 8-13% of women of reproductive age, as per the data from the World Health Organisation. This hormonal disturbance is marked by excess androgen levels or male sex hormones and polycysts one or more cysts within the ovaries.

Delayed, infrequent, or prolonged menstrual cycles, unusual facial hair growth on the chin and upper lip, thinning hair and/or hair loss, and sudden weight gain are most common in women with PCOS.

While menstrual irregularities can be controlled with medications, the first line of treatment for weight loss during PCOS is the modification in lifestyle and diet. PCOS weight loss medications are prescribed only in severe cases based on individual requirements. A healthy diet for PCOS weight loss can have a long-term effect on women’s weight.

Lifestyle changes and healthy diet for PCOS weight loss

A healthy lifestyle and diet can reverse the symptoms of PCOS and lead to long-term health benefits. PCOS symptoms are varied in every woman. The lifestyle modifications and PCOS reversal diet must thoroughly aim to manage the exclusive symptoms of every woman.

Most women with PCOS develop a metabolic condition known as insulin resistance. In women who are insulin resistant, muscles, fats, and liver cells of the body fail to pick up the glucose from the bloodstream, for unknown causes. The pancreas continues to produce insulin causing an increase in the insulin level (hyperinsulinemia) in the blood. Hyperinsulinemia leads to excess androgen production in the ovaries.

Along with insulin resistance, another metabolic condition that women can develop is high cholesterol or excess levels of fats in the blood. These cannot be pinpointed as the exact causes of PCOS. If PCOS goes undiagnosed for long periods, it can increase the risk of diabetes and cardiovascular issues in the long run.

Obesity, unhealthy lifestyle including sedentary habits, and excess consumption of fatty, unhealthy, and/or processed food are seen to increase the risk of these metabolic conditions in women. So, the lifestyle modifications to tackle PCOS include regular exercise, weight management, and a healthy diet.

What type of diet can reverse PCOS?

PCOS reversal diet should aim to regulate the hormones, thus controlling the metabolic issues occurring with the condition. However, there is no single type of diet to reverse PCOS.

Losing even up to 5 % of excess fat can ensure better management of the symptoms. A healthy diet for PCOS weight loss should aim to tackle insulin resistance, which is the prime cause of obesity or excess weight gain in women. The diet should aim to improve metabolism and reduce glucose levels.

Following a healthy diet for PCOS weight loss, which is customized to control specific symptoms, as well as regular exercise, can reverse PCOS. This is better than any PCOS weight loss medication.

Recommended lifestyle and diet to reverse PCOS

Exercise: Women with PCOS must aim to reduce weight and build muscle mass through exercises. This helps to reduce insulin resistance and testosterone levels in the blood. Exercises that can help manage PCOS are strength training, yoga, brisk walking, and swimming.

Proteins: The diet should include proteins, such as fish and poultry. For women who are vegetarians, seeds like flax, pumpkin, chia, sunflower, and sesame are not only high sources of plant-based proteins, but they also have omega-3 fatty acids and fiber. Plant and animal proteins help to:

Reduce cravings
Keep one fuller for a longer period
Boost metabolism
Control blood sugar
Lose weight

Carbs: One must consume whole carbs such as oats, quinoa, beans, fruits, and vegetables every day, but in moderation. They are good sources of fiber and help to stabilize the blood sugar levels.

Anti-inflammatory diet: A healthy diet for PCOS weight loss should be rich in anti-inflammatory properties. The anti-inflammatory foods include:

· Green leafy vegetables (such as spinach, kale, coriander leaves)

· Lean meat (such as sardines, salmon, and mackerel)

· Berries (strawberries, blueberries, raspberries and blackberries)

Low GI diet: Foods that are low in GI (Glycemic index) help manage insulin resistance by reducing insulin levels and glucose too and aid in weight loss. Foods that have a low GI include:

Whole grains
Oats
Chickpeas
Legumes such as kidney beans, lentils
Most fruits
Sweet potatoes
Spices such as cinnamon, fenugreek, and carom seed (omam or ajwain)

Hydrate: Drinking plenty of water throughout the day can prevent salt retention and boost metabolism.

This food for PCOS weight loss is ideal when cooked at home and eaten by chewing the food thoroughly. Also, one must eat at regular intervals and the last meal should not be post 7 PM.