Top 3 PCOS queries answered!
PART I: Symptoms
If feeling like a hormonal teenager with mood swings and cramps isn’t enough, symptoms sometimes seem to pile up. As womxn, dealing with acne, stray hair, weight gain, and period problems seem normal. More so, in some people’s minds, there health woes that we simply need to learn to deal with. But polycystic ovary syndrome, or PCOS, may really be behind these problems. Perhaps it starts with signs like a 5’o clock shadow (the beginning of a beard) or thinning of scalp hair. And if that’s the case, it’s important to get the right diagnosis for current comfort, long-term health, and future plans for having a family. Unfortunately, the reality is that there are several hurdles that can make getting that diagnosis especially difficult.
First things first, it’s essential to understand that even though the terms PCOS and PCOD are used interchangeably, they are very different conditions.
PCOD is a condition in which the ovaries contain many immature or partially mature eggs. They, eventually, turn into cysts. This might be caused due to hoarding on junk food, obesity, stress, or hormonal disturbances. The symptoms majorly include irregular periods, abdominal weight gain, infertility, and male pattern baldness.
This is not considered a disease as it can be improved with the right diet and exercise. It is more common and those with PCOD do not have significant fertility issues, which enables them to ovulate regularly.
PCOS, on the other hand, is a metabolic disorder that is more severe than the one above. The name ‘polycystic ovary syndrome’ is a bit misleading: it suggests the problem is mainly with the ovaries, and that you might have multiple ‘cysts’ on your ovaries. However, the cause of PCOS is hormonal: it is not a problem that affects just the ovaries, as the name might suggest. Womxn with PCOS produce high levels of androgens, which are male sex hormones. Genetics and family history can also have an important role to play here. You may experience several seemingly random, unrelated symptoms as it affects your hormones dramatically.
Signs that suggest you may want to get checked up for PCOS are:
Irregular periods: High levels of androgens and insulin can disrupt the monthly cycle. Your periods may be irregular or stop altogether. Some might also experience heavier or lighter bleeding, along with occasional spotting between two cycles.
2. Excess hair growth: ‘Hirsutism’ is excess hair growth on the face and body due to high levels of male hormones stimulating the hair follicles. This excess hair is thicker and darker than normal. It typically grows in areas where it is more usual for men to grow hair, such as the sideburn region, chin, upper lip, around the nipples, lower abdomen, chest, and thighs. Contrastingly, the same hormones can lead to hair loss or a receding hairline.
Too much acne: A higher level of androgens can increase the size of the oil-producing glands on the skin, which can lead to increased acne. PCOS can also lead to skin tags or dark patches of skin. But, there’s no need to worry as there are treatments available for everything.
Fatigue: When afternoon slump symptoms worsen or become severe enough that they decrease your ability to complete tasks, you may want to get a check-up, because these are not symptoms of normal ‘sluggishness’. Women with PCOS have an increased risk of developing pre-diabetes, insulin resistance, and metabolic syndrome, as well as full-blown type 2 diabetes. It might also trigger headaches for some.
Weight gain: A very important point to be highlighted is that PCOS can occur in both slender and overweight womxn. A higher proportion of womxn diagnosed are obese and weight loss is much easier said than done if you have PCOS. Commercial diet plans are rarely effective for weight loss as womxn with PCOS need nutrition advice that specifically addresses their unique needs.
Difficulty in conceiving: It is important to know that women with PCOS have the same number of children (with or without assistance) as women without PCOS. Ovulation can stop completely, or it can occur irregularly. This can make it more difficult for women with PCOS to become pregnant naturally, however, this does not mean that all women with PCOS are infertile
PART II: Diet
“The way you feed yourself is the most basic, most fundamental way you demonstrate care for yourself.”
Now that we’ve dealt with the knowing when to recognize the red flags that suggest PCOS, let’s look at how we can lessen its blow. There might be a lot of life hacks online, tempting you to ditch your way through it. But, a significant lifestyle change is all you need. The causes of PCOS are complicated, but insulin resistance and hormone regulation are key factors. Here, changing your diet is the best way to recovery.
Eating the right foods may help you manage your symptoms. A nourishing diet can help regulate your hormones and your menstrual cycle.
What to eat:
Whole foods: Foods that are free from artificial sugars, hormones, and preservatives. These are as close to their natural, unprocessed state as possible. Fruits, vegetables, whole grains, and legumes are whole foods that you can add to your diet.
Balance your carb and protein intake: They both impact your energy and hormone levels. Instead of going for the painful low-carb diets, try to focus on increasing your protein intake. It’s more filling and will aid to reduce insulin levels. Almonds, eggs, yogurt, milk, pumpkin seeds, chicken, cottage cheese are highly endorsed. Protein powders and shakes are also useful, but cannot be a substitute for real food. Avoid white polished rice, bread, pasta, cookies, sugar, and soda.
Anti-inflammatory foods: Adding these to your palette will help ease symptoms. Olive oil, tomatoes, leafy greens, fatty fish (mackerel, tuna), and nuts- all fight inflammation.
Show some love to minerals: Heavy bleeding during PCOS might also invite amnesia and weakness. So, up your iron intake with spinach, eggs, and broccoli. Almonds, cashews, and bananas are also friendly and high in magnesium.
Fiber all the way: Sprouts, pears, avocados, lentils, and beans are rich in fiber and ensure smooth digestion. Who needs bowel problems when we’re already dealing with so much, right?
Soy Products: Maintaining a safe distance with coffee might make you cranky, but it will always help your body. If you cannot go without a caffeine boost, go for green tea or herbal tea (comes with a brownie point: weight management). Opting for soy products, if approved by a doctor, acts like estrogen for your body. These include soy milk, tofu, and other soy alternatives.
Although supplements are advised only under your doctor’s approval, some natural supplements that might assist you during PCOS are:
Turmeric: Adding a dose of turmeric to your food is promising for decreasing insulin resistance and inflammation.
Cinnamon: Cinnamon is another great natural supplement for PCOS. It is something that is easy to sprinkle on foods for its blood sugar benefits. Cinnamon as whole cinnamon or cinnamon extract has been shown to improve insulin sensitivity, to help manage blood sugar levels during PCOS.
Omega-3: Omega-3s are a type of essential fatty acid found in fatty fish like salmon, but also in some plant-based sources like chia seeds, hemp seeds, and walnuts. Omega-3 is a natural supplement for PCOS and the benefits include improving insulin sensitivity and lowering total cholesterol.
Vitamin D: The above, when paired with vitamin D it can help to lower testosterone levels and inflammation. Vitamin D along with essential oils may help to regulate your menstrual cycle and promote ovulation.
Cod liver oil: It’s like a magic potion of vitamins D, A, and omega-3. These help make your periods regular and get rid of waist fat (although you are you, and you are beautiful).
Probiotics: They don’t just deal with gut health, but also stop your PCOS hormones from going crazy. Kimchi, yogurt, pickles, cheese, and buttermilk are must-haves.
Apart from the diet:
Stay Fit: Maintaining a healthy weight and exercising are key. Too much of anything is bad, so try striking a balance between the two. Gentle exercises like yoga, Pilates or swimming, and light aerobics should be welcomed in your everyday schedules. High-intensity interval training and running also help improve PCOS. If you’re overweight, losing even a little weight can better your symptoms by a lot!
Sleep right: Sleep affects your stress levels, and hence, your hormones. Sleep disturbances are common for womxn with PCOS, but –
· Aim for a good 8–10 hours of sleep every night
· Have a regular bedtime routine
· Avoid stimulants or fatty food before bed
Stop Stressing: Haven’t I been saying this enough?
A healthy lifestyle isn’t just common sense when you have PCOS. Make it a way of life. Although PCOS has no known cure, managing the symptoms is all your ball game. Be your own magic pill!
PCOS PART III: Myths
As PCOS is severely underdiagnosed, misinformation and myths can affect how you live with it. Even worse, they can impact diagnosis and treatment. Beware of these myths, do not believe everything you hear and focus on your own process. You don’t have to have everything figured out at the start. You will best learn from your own unique body, and step by step, you’ll get there.
1. Myth: You did something to cause it
Even though the exact cause of PCOS cannot be traced, one thing is for sure- you are not to be blamed.
Fact: Genetics, male hormones, excess estrogen, and insulin are the reason behind changes in your ovulation cycle.
2. Myth: PCOS is a ‘rare’ condition:
One in five womxn suffers from PCOS.
Fact: It’s a very common endocrinal system disorder among women of reproductive age. Sadly, a whole lot of them are potentially unaware of their condition.
3. Myth: You have to ‘polycystic ovaries’ to have PCOS
What even? Going by the name to get clues about the disease is not a very smart move. Many womxn who don’t have ovarian cysts have PCOS, and having cysts doesn’t mean you have PCOS.
Fact: To be diagnosed, only two out of the following three conditions are to be fulfilled — facial hair, irregular periods, or cystic ovaries.
4. Myth: You can never get pregnant if you have PCOS
It’s an unfortunate reality that so many womxn are given a doomsday scenario when it comes to starting a family. PCOS is a common cause of infertility, but it does not eliminate your chances of pregnancy.
Fact: You can get pregnant, naturally or through fertility treatments. You don’t have to ‘jump through hoops’ for it. The message here is to not get discouraged if someone tells you it’s not possible.
Most importantly, with a baby or without, you are valuable. You are whole. And you matter.
5. Myth: If you’re not looking to get pregnant, you don’t have to worry about PCOS
Wrong. PCOS doesn’t affect just a womxn’s fertility; it can impact her long-term wellness for the rest of her life. Getting diagnosed and treated is critical.
Fact: It has been linked to type-2 diabetes, high blood pressure, poor cholesterol, sleep apnea, depression, anxiety, and endometrial cancer.
6. Myth: Everyone with PCOS is overweight
This is a misconception that you have to be the stereotypical overweight womxn — the image of the fat bearded lady. The weight factor here is twofold and is not always true.
Fact: Lean womxn with PCOS are few, but they do exist. The syndrome affects different bodies in different ways.
7. Myth: If you lose weight, you can get ‘rid’ of PCOS
False. There is no certain cure for it, but overweight womxn can help ‘balance’ their hormones by losing weight.
Fact: Lifestyle changes go a long way and improve the way your body responds to PCOS. Additionally, it’s not that easy to lose weight with PCOS as it’s a little more complicated than just managing calories.
8. Myth: You will ‘surely’ grow a beard:
The excess hair growth or hirsutism is a ‘common’ symptom and contrastingly, so is hair loss. But do not make it a general assumption.
Fact: Owing to excess androgens, womxn with PCOS can sprout unwanted hair on their upper lip, chin, or chest.
9. Myth: Insulin resistance causes weight gain:
Nope. You got it the other way round.
Fact: No one is sure why womxn with PCOS are overweight. But while weight gain causes insulin resistance, insulin resistance doesn’t cause weight gain.
10. Myth: Irregular periods = PCOS!
Acne, mood swings, and irregular periods are normal. There are so many causes of an irregular cycle and PCOS is only one of them.
Fact: Stress, over-exercising, extreme dieting, pregnancy, breastfeeding, fibroids, or thyroid can be the many reasons as to why your periods are late.
11. Myth: You’ll know for sure if you have it
Almost 50–70% of womxn with PCOS go undiagnosed.
Fact: Some don’t see it, while some simply attribute it to stress. Quite a few doctors aren’t educated enough about the syndrome. If you’re experiencing these symptoms, it’s best to work with both an ob-gyn and endocrinologist to get to the root cause.
12. Myth: Birth control pills are the answer
Oral contraceptives are just one of the common ways to treat the irregularities of PCOS.
Fact: Your treatment depends on you, and your end goal. Many argue that the pill is more of a band-aid that masks symptoms. It is encouraged that womxn address their hormonal health more holistically with lifestyle measures.
13. Myth: PCOS is a life sentence for feeling bad
You can always be positive, and continually be in a healing process that brings your body into balance.
Fact: You cannot get to a point where you say ‘I’ve cured completely’, but you can fight, get better, and heal all on your own. Small changes can make a huge difference, and a little progress each day adds up to big results. Surround yourself with positivity and remind yourself that you are not alone.
Unfortunately, nothing hormonal comes without complications. Whatever the case, know when to visit your doctor for the right professional guidance.
Finally, here’s a huge shout out to all of us fighting this battle- the struggle is part of the story. To all the PCOS warriors, you are strong enough to face it all, and you already have what it takes. Hang in there, you got this.
