PCOS Awareness Month: How Exercise & Nutrition Affect PCOS
The month of September is recognized as International PCOS Awareness Month. Polycystic ovary syndrome (PCOS) is a condition causing hormonal problems that is common among women of reproductive age. It describes where small cysts (fluid-filled sacs) appear on the ovaries. These follicles that surround the eggs cause the ovaries fail to release eggs regularly.
Common Signs & Symptoms
The symptoms may vary in terms of severity. Women afflicted with PCOS may present with different signs and symptoms at different times.
The symptoms of PCOS may include:
irregular periods or no periods at all,
difficulty becoming pregnant (reduced fertility),
having more facial or body hair than usual (hirsutism),
overweight or obesity,
oily skin and acne,
depression and mood swings
Diagnosis Criteria
The exact cause of PCOS is unknown. A diagnosis of PCOS is usually made when the women have any two of the following:
irregular, infrequent or no periods
more facial or body hair than is usual and/or blood tests show higher testosterone levels than normal
ultrasound scan which shows polycystic ovaries.
Complications
PCOS can give greater risk of developing some long-term health problems which include:
1. Insulin resistance and diabetes:
Women with PCOS are unusually resistant to Insulin, a hormone essential in metabolising carbohydrates and maintaining blood sugar levels, which increases risk for Impaired Glucose Tolerance (IGT) and T2DM.
2. Cardiovascular disease
Hypertension is likely to be related to insulin resistance and being overweight, rather than the PCOS itself. Hypertension can lead to cardiovascular disease and should be managed appropriately.
3. Cancer
Women with Polycystic Ovary Syndrome (PCOS) have a threefold increased risk of developing an endometrial cancer (cancer of the inner lining of the uterus), Could be due to abnormal thickening of the endometrium (lining of the womb).
How to reduce complications through exercise and nutrition?
Although PCOS is not completely reversible, management of lifestyle habits can be the first-line therapy to minimise bothersome symptoms. By losing weight, the women will have a lower risk of developing diabetes and cardiovascular disease (heart problems). They may also regain regular periods which will reduce the risk of endometrial cancer and improve her chances of getting pregnant. It is recommended to lose 5-10% of weight in women with a body mass index (BMI) ≥ 25 kg/m2 and a prevention of weight gain in women with a BMI 18.5-24.9 kg/m2. This includes both regular exercise and dietary management.
1. Exercise
There are many benefits to be gained from being physically active but the most relevant to PCOS is that it improves your body’s response to insulin.
Regular exercise have been shown to positive impact on cardiorespiratory fitness, body composition, and insulin resistance, which reduces the risk of cardiovascular disease and type 2 diabetes.
It is recommended suggest aiming for 150-300 minutes per week of moderate intensity exercise or 75-150 minutes per week of more vigorous exercise, and including some weight/resistance training twice a week.
Example of moderate intensity exercise: brisk walking, cycling, swimming or jogging.
Example of vigorous exercise: running, aerobics, hiking, competitive sports and fast swimming or cycling.
2. Nutrition
There is no specific diet that can prevent or treat PCOS. However, making nutritious food choices can help manage some of the long term complications of PCOS.
Have regular meal times. Skipping meals can leading to food cravings and overindulgence. Follow a consistent eating routinel allow your blood sugar levels to be more stabilise. Stable blood sugar also aids in the proper androgen production in your body. Proper androgen production = less severe PCOS symptoms.
Eat a balanced diet. Focusing on whole grains, fresh produce and lean proteins while reducing sugar, processed foods, and trans fats as too much saturated and trans fat in these foods can worsen the symptoms of PCOS.
Many women with PCOS struggle with weight management and infertility. They may be frustrated and confused with conflicting fitness & nutrition advice provided on the internet and the lack of available resources. Most women with PCOS are able to lead a normal life without significant complications if they seek timely and appropriate treatment.
If you have PCOS and are struggling to control your weight, are trying to conceive, or just want to understand the best way to eat when you have PCOS to live a healthy lifestyle, connect with us and know more.