What is Polycystic Ovary Syndrome (PCOs)?
Polycystic Ovary Syndrome is a common problem among young women. Cases of PCOs in India have doubled in the last 10 years, and the symptoms can appear in teenage years.
According to a study, the prevalence of PCOS in Indian adolescents is 9.13 per cent, which draws importance on understanding, treating and most importantly preventing PCOs at an early stage. We break down the information on PCOs and suggest treatments and prevention for PCOs.
Polycystic ovary syndrome or PCOS is quite a common hormonal disorder in women and is characterised by ovarian cysts. Though all data says that it affects 5 to 10% of women today, from what we see and hear around us, it feels more like one in every three women - especially in the younger age group.
Symptoms of Polycystic Ovary Syndrome (PCOs)
- Weight gain, or inability to lose weight
- Absent or irregular periods
- Infertility
- Excess facial hair
- Thinning hair or male pattern baldness
- Acne and other skin problems
- Mood swings
- Sluggishness or lethargy
Why lean women gain weight?
Most PCOS sufferers are overweight, this condition can even affect the lean. Many are lean but with abdominal obesity, that is when the waist size is disproportionately larger as compared to the rest of the body. This is characteristic of the metabolic syndrome caused by insulin resistance.
Main cause of PCOs
Though there are many causes of PCOS one of the root causes today is insulin resistance or the metabolic syndrome. This is the root cause especially because of the lifestyles we lead as well as carb-heavy diets.
PCOS is a hormonal imbalance linked to the way the body processes insulin after it has been produced by the pancreas to regulate blood sugar (glucose).
Causes of Polycystic Ovary Syndrome (PCOs)
Insulin Resistance can cause PCOS in two distinct ways. Insulin resistance reduces the insulin sensitivity of your cell walls. Glucose has to pass through those cell walls to be converted into energy. Insulin assists this process. But since the cell walls have become de-sensitised to insulin, by insulin resistance, the process does not work. Glucose "bounces" off the cell wall, instead of passing through the insulin door to be burned as energy. With the cell door almost closed to it, glucose remains in the blood stream, causing elevated levels of blood sugar, which are sent to the liver. Once there, the sugar is converted into fat and stored via the blood stream throughout the body. This process can lead to weight gain and obesity, key factors in creating Polycystic Ovarian Syndrome.
Causes of Polycystic Ovary Syndrome (PCOs)
Insulin resistance raises insulin levels in the blood stream. Unhealthy lifestyles and geneticconditions cause the pancreas to overproduce insulin. The de-sensitised cell in turn, overwhelmed by this excess insulin and an excess of insulin "rejected" by the cell then free-floats in the blood stream, creating unbalanced hormone levels in PCOS sufferers. Excess insulin stimulates the ovaries to produce large amounts of the male hormone testosterone, which may prevent the ovaries from releasing an egg each month, thus causing infertility. High levels of insulin also increase the conversion of androgens (male hormones) to estrogens (female hormones), upsetting a delicate balance between the two and having a direct effect on weight gain and the formation of cystic follicles or cysts in the ovary.
Related health problems associated with Polycystic Ovary Syndrome (PCOs)
PCOs is closely linked to developing cardiovascular problems, type 2 diabetes and cancer. Hence, it is important to get yourself tested at an early age for your body's ability towards insulin resistance. Also get yourself tested for testosterone, cortisol and DHEA. If you go through a scan of the pelvic area and there are no cysts, it does not mean you do not have PCOs.
Treatment for Polycystic Ovary Syndrome (PCOs)
Can surgery cure PCOs?
It is not effective to remove ovarian cysts. Too much insulin creates hormonal imbalance which creates cysts on the ovaries. Excess insulin increases male hormones which is the cause of the formation of cysts. Hence it does not make sense surgically removing the ovarian cysts.
Since the problem is brought about due to an over indulgence in refined foods, mainly sweets, combined with lack of exercise, you need to compensate with real foods, proper nutrients, and good fats. Once you are on the right track in terms of eating correctly, it will take 2 to 3 months for your cells to be sensitised to insulin again and hence this is the first step in curing PCOS. Therefore, it is vital to combat both PCOS and insulin resistance.
Guidelines on what you should and what you should not be eating:
Problem carbohydrates: the refined and starchy carbs are the main problem. Stay away from potatoes or simple sugars, all refined grains like bread, pasta, rice, and white flour. Also minimise whole grains in order to bring back insulin sensitivity. So minimise consumption of whole wheat, whole rice, oats etc. Don't cut it off; just eat less of it.
Good carbohydrates: Lots and lots of non-starchy vegetables. These should be the main source of carbs in your diet. These and fruits in smaller quantities, especially berries.
Proteins: Eggs, nuts, and lean meat like fish and chicken are the best. Dairy should be had in small quantities, but proteins found in lean meat are your best bet.
Fats: Healthy fats are a must. In a diet that is low in refined carbohydrates, it is not advisable to also go low fat. Liberally add healthy oils like olive oil to salads, stir fried veggies and chicken and fish preparation. Other healthy oils are coconut oil, ghee, and Omega - 3 rich fish oil. Nuts are also a good source of healthy fats and proteins.
Tips for dietary management of PCOS:
Women with PCOS should eat more, vegetables, fruits, low-fat milk, sources of pufa's and mufa's (olive oil, canola oil, sesame oil, peanut oil, soya bean oil, whole grains cereals, oats) yogurt and soy beverages . Intake of high omega-3 fat (fish, fish oil, flax seeds, GLV, whole grains) which improves insulin resistance and lowers the risk of heart disease and diabetes. Excessive use of salt and sugar should be restricted. Caffeine to be avoided.
Snacking tips for PCOS women:
Apart from fruit snacks with berries and citrus fruits-
Apple and peanut butter dressing
Boiled eggs (with or without yolk)
Oats namkeen porridge with soya granules
Soaked almonds and nuts can be consumed
Dried flaxseed or pumpkin seeds sprinkled in dishes (rich in n-3 fatty acid)
Omelet with lots of veggies like tomatoes , spinach and pinch of pepper
Tips to be more physically active:
Reduction and maintenance of weight is important for PCOS patients to decrease insulin resistance, for better lipid profile, and early recovery from the symptoms of PCOS. 90 mins exercise is suggested which can include, aerobics, yoga, jogging, or simply walking. Exercise can be done in intervals also like 15 mins in the morning, 15 mins in the evening which add upto 30 minutes. For improving insulin levels lifting weights is suggested.
Benefits of Yoga for Polycystic Ovary Syndrome (PCOs)
Yoga postures help open up the pelvic area
Pranayamas exercise improves breathing and relaxation
Yoga releases the pent-up stress
Yoga detoxifies the system
Yoga postures for Polycystic Ovary Syndrome (PCOs)
- Padma Sadhana
- Butterfly Pose
- Reclining Butterfly Pose
- Bharadvaja's Twist
- Moving the grinding wheel
- Corpse Pose
According to a study, the prevalence of PCOS in Indian adolescents is 9.13 per cent, which draws importance on understanding, treating and most importantly preventing PCOs at an early stage. We break down the information on PCOs and suggest treatments and prevention for PCOs.
Polycystic ovary syndrome or PCOS is quite a common hormonal disorder in women and is characterised by ovarian cysts. Though all data says that it affects 5 to 10% of women today, from what we see and hear around us, it feels more like one in every three women - especially in the younger age group.
Symptoms of Polycystic Ovary Syndrome (PCOs)
- Weight gain, or inability to lose weight
- Absent or irregular periods
- Infertility
- Excess facial hair
- Thinning hair or male pattern baldness
- Acne and other skin problems
- Mood swings
- Sluggishness or lethargy
Why lean women gain weight?
Most PCOS sufferers are overweight, this condition can even affect the lean. Many are lean but with abdominal obesity, that is when the waist size is disproportionately larger as compared to the rest of the body. This is characteristic of the metabolic syndrome caused by insulin resistance.
Main cause of PCOs
Though there are many causes of PCOS one of the root causes today is insulin resistance or the metabolic syndrome. This is the root cause especially because of the lifestyles we lead as well as carb-heavy diets.
PCOS is a hormonal imbalance linked to the way the body processes insulin after it has been produced by the pancreas to regulate blood sugar (glucose).
Causes of Polycystic Ovary Syndrome (PCOs)
Insulin Resistance can cause PCOS in two distinct ways. Insulin resistance reduces the insulin sensitivity of your cell walls. Glucose has to pass through those cell walls to be converted into energy. Insulin assists this process. But since the cell walls have become de-sensitised to insulin, by insulin resistance, the process does not work. Glucose "bounces" off the cell wall, instead of passing through the insulin door to be burned as energy. With the cell door almost closed to it, glucose remains in the blood stream, causing elevated levels of blood sugar, which are sent to the liver. Once there, the sugar is converted into fat and stored via the blood stream throughout the body. This process can lead to weight gain and obesity, key factors in creating Polycystic Ovarian Syndrome.
Causes of Polycystic Ovary Syndrome (PCOs)
Insulin resistance raises insulin levels in the blood stream. Unhealthy lifestyles and geneticconditions cause the pancreas to overproduce insulin. The de-sensitised cell in turn, overwhelmed by this excess insulin and an excess of insulin "rejected" by the cell then free-floats in the blood stream, creating unbalanced hormone levels in PCOS sufferers. Excess insulin stimulates the ovaries to produce large amounts of the male hormone testosterone, which may prevent the ovaries from releasing an egg each month, thus causing infertility. High levels of insulin also increase the conversion of androgens (male hormones) to estrogens (female hormones), upsetting a delicate balance between the two and having a direct effect on weight gain and the formation of cystic follicles or cysts in the ovary.
Related health problems associated with Polycystic Ovary Syndrome (PCOs)
PCOs is closely linked to developing cardiovascular problems, type 2 diabetes and cancer. Hence, it is important to get yourself tested at an early age for your body's ability towards insulin resistance. Also get yourself tested for testosterone, cortisol and DHEA. If you go through a scan of the pelvic area and there are no cysts, it does not mean you do not have PCOs.
Treatment for Polycystic Ovary Syndrome (PCOs)
Can surgery cure PCOs?
It is not effective to remove ovarian cysts. Too much insulin creates hormonal imbalance which creates cysts on the ovaries. Excess insulin increases male hormones which is the cause of the formation of cysts. Hence it does not make sense surgically removing the ovarian cysts.
Since the problem is brought about due to an over indulgence in refined foods, mainly sweets, combined with lack of exercise, you need to compensate with real foods, proper nutrients, and good fats. Once you are on the right track in terms of eating correctly, it will take 2 to 3 months for your cells to be sensitised to insulin again and hence this is the first step in curing PCOS. Therefore, it is vital to combat both PCOS and insulin resistance.
Guidelines on what you should and what you should not be eating:
Problem carbohydrates: the refined and starchy carbs are the main problem. Stay away from potatoes or simple sugars, all refined grains like bread, pasta, rice, and white flour. Also minimise whole grains in order to bring back insulin sensitivity. So minimise consumption of whole wheat, whole rice, oats etc. Don't cut it off; just eat less of it.
Good carbohydrates: Lots and lots of non-starchy vegetables. These should be the main source of carbs in your diet. These and fruits in smaller quantities, especially berries.
Proteins: Eggs, nuts, and lean meat like fish and chicken are the best. Dairy should be had in small quantities, but proteins found in lean meat are your best bet.
Fats: Healthy fats are a must. In a diet that is low in refined carbohydrates, it is not advisable to also go low fat. Liberally add healthy oils like olive oil to salads, stir fried veggies and chicken and fish preparation. Other healthy oils are coconut oil, ghee, and Omega - 3 rich fish oil. Nuts are also a good source of healthy fats and proteins.
Tips for dietary management of PCOS:
Women with PCOS should eat more, vegetables, fruits, low-fat milk, sources of pufa's and mufa's (olive oil, canola oil, sesame oil, peanut oil, soya bean oil, whole grains cereals, oats) yogurt and soy beverages . Intake of high omega-3 fat (fish, fish oil, flax seeds, GLV, whole grains) which improves insulin resistance and lowers the risk of heart disease and diabetes. Excessive use of salt and sugar should be restricted. Caffeine to be avoided.
Snacking tips for PCOS women:
Apart from fruit snacks with berries and citrus fruits-
Apple and peanut butter dressing
Boiled eggs (with or without yolk)
Oats namkeen porridge with soya granules
Soaked almonds and nuts can be consumed
Dried flaxseed or pumpkin seeds sprinkled in dishes (rich in n-3 fatty acid)
Omelet with lots of veggies like tomatoes , spinach and pinch of pepper
Tips to be more physically active:
Reduction and maintenance of weight is important for PCOS patients to decrease insulin resistance, for better lipid profile, and early recovery from the symptoms of PCOS. 90 mins exercise is suggested which can include, aerobics, yoga, jogging, or simply walking. Exercise can be done in intervals also like 15 mins in the morning, 15 mins in the evening which add upto 30 minutes. For improving insulin levels lifting weights is suggested.
Benefits of Yoga for Polycystic Ovary Syndrome (PCOs)
Yoga postures help open up the pelvic area
Pranayamas exercise improves breathing and relaxation
Yoga releases the pent-up stress
Yoga detoxifies the system
Yoga postures for Polycystic Ovary Syndrome (PCOs)
- Padma Sadhana
- Butterfly Pose
- Reclining Butterfly Pose
- Bharadvaja's Twist
- Moving the grinding wheel
- Corpse Pose
Labels: cancer, cardiovascular diseases, facial hair, infertility, insulin resistance, lethargy, metabolic syndrome, mood swings, over-weight, Polycystic ovarian syndrome (PCOS), symptoms, yoga
posted by G S Iyer at 8:29 AM
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