PCOS stands for Polycystic Ovary Syndrome, is a health condition specific to females which involves disbalance in the secretion and amount of release of reproductive hormones that causes various health issues in the body. It affects about 6- 12% of females who are in their reproductive age and these women become insulin resistant and have disrupted levels of androgens in their body.
Even though PCOS is incurable and stays with a woman for the entire of her life, symptoms, problems and working of the hormonal glands can be controlled and minimized by following a certain lifestyle or by making certain lifestyle changes.
The key hormones, whose disbalance in the female’s body cause PCOS and its symptoms are:-
- Androgens, includes male hormones like testosterone, dehydroepiandrosterone, and androstenedione.
- Luteinizing hormone (LH), a hormone secreted from the pituitary gland is responsible for ovulation.
- Follicle-stimulating hormone (FSH), it is a hormone that regulates the menstrual cycle and keeps it in balance.
- Estrogen, it is an ovarian hormone that stimulates the growth of the uterine lining.
- Progesterone also regulates the menstrual cycle.
- Insulin, it is the hormone that regulates blood glucose levels.
Lifestyle Changes: A Routine Specific to PCOS Control and Management-
Exercise and Physical Activities
One of the most known problems females with PCOS suffer from is weight gain or obesity and another problem is increased levels of testosterone, which causes issues like excessive facial hair growth, difficulty in conceiving, acne, hair loss, irregular periods, etc.
For both these problems, the solution that can help in making balance and minimizing the issues is exercise and being physically active all day long. Studies show that exercising helps not only in weight loss and keeping the boy in shape but also helps in reducing the testosterone levels in the blood.
Vigorous exercise and workout routine help in short- term weight reduction that restores fertility and ovulation and also helps in making balance in the insulin levels in the body and reduces the issue l;ike insulin resistance.
There are no such specific exercises that are attached with [PCOS however, doing physical activities like brisk walking, biking, swimming and doing resistance training that includes exercises that improve endurance and muscle strength such as sit-ups, push-ups, leg squats, or lifting weights, etc., are beneficial for women that are suffering from PCOS.
Diet and Nutrition
One of the major issues caused in PCOS is disturbed insulin levels in the body which are also responsible for increased androgens in the female’s body. So, making changes in the diet according to that can help with making balance in blood sugar and insulin levels.
Have anti- inflammatory foods: tomatoes, kale, spinach, salmon, sardines, almonds, walnuts, oranges, cherries, blueberries, etc. Also, have food that are high in dietary fibres like Beans, Lentils, Berries, Broccoli, Green peas, Chia seeds, almonds and pistachios. Take healthy carbohydrates like whole grains and also Fish oil, taken with vitamin E, has also been found to decrease insulin levels.
Role of Herbs
Medicines are the [part of treatment and betterment of PCOS issues. However, many females are going more towards medicines that are herbal and ancient based. Natural herbs and ingredients like Aloe vera, Chamomile, Chaste tree, Cinnamon, Ginseng, Stachys lavandulifolia, Fennel, Licorice, etc., are very helpful in managing body weight and BMI and also help with reducing the issues caused by hormonal imbalance in the body.
Mental Health and Care
Going through PCOS, its symptoms, the changes it makes in the female’s body, the medicine, the strict routine and goals can be tiring and exhausting. On top of that, it is very mentally challenging and leads to low self esteem, non use of weight gain issues, hair loss issues, etc. So, what can help more is caring about the person’s mental health and power that can further give the female strength to keep on fighting for herself and lead a better and comfortable life. Seeking mental health therapies or doping activities that are mentally relaxing or performing medication can heal a loy with keeping the mind calm and powerful.
Role of a PCOS Specialist
All the mentioned points above can be done or included in the lifestyle by a woman on her own but what can help her to get faster, accurate and more efficient results is a doctor who is a PCOS specialist. He/ she can help in guiding the patient with PCOS in a right and more better nd results path and can help with making a specialised lifestyle routine that will be focused more on the individual symptoms, body changes and needs, as each and every person is different physically and mentally, so it is genuine that every female body may respond in a different way to conditions like PCOS.
