PCOS Awareness Month: How Exercise & Nutrition Affect PCOS
PCOS and Women’s Health
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 to fail to release eggs regularly, which is one of the causes of PCOS.
PCOS is more than just a reproductive disorder; it’s a complex condition that can significantly affect a woman’s overall health and quality of life. It’s important to understand that PCOS is a lifelong condition, but with the right treatment and lifestyle changes, its symptoms can be managed effectively.
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), which relates to PCOS and 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 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.
Getting a PCOS diagnosis can be a challenging journey. Many women go through years of numerous doctor visits and misdiagnoses before finally getting the correct diagnosis. It’s important to advocate for your health and seek a second opinion if you feel your concerns are not being addressed.
Complications
PCOS, often referred to as a disease or PCOS disease, can pose a greater risk of developing some long-term health problems including:
1. INSULIN RESISTANCE AND DIABETES
Women with PCOS are unusually resistant to insulin, a hormone essential in metabolizing carbohydrates and maintaining blood sugar levels, which increases the 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 endometrial cancer (cancer of the inner lining of the uterus), which could be due to abnormal thickening of the endometrium (lining of the womb).
Raising awareness about the potential complications of PCOS is crucial. Many women are unaware of the risks associated with this condition, and early detection and treatment can significantly reduce these risks.
How to reduce complications through exercise and nutrition?
Although PCOS is not completely reversible, managing lifestyle habits can be the first-line therapy to minimize bothersome symptoms (often referred to as PCOS treatment). By losing weight, 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 their chances of getting pregnant, which relates to PCOS and pregnancy. It is recommended to lose 5-10% of weight in women with a body mass index (BMI) ≥ 25 kg/m2 and prevent 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 has been shown to positively impact cardiorespiratory fitness, body composition, and insulin resistance, which reduces the risk of cardiovascular disease and type 2 diabetes.
It is recommended to aim for 150-300 minutes per week of moderate-intensity exercise or 75-150 minutes per week of more vigorous exercise, and to include 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 lead to food cravings and overindulgence. Following a consistent eating routine allows your blood sugar levels to be more stabilize. 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’re struggling with managing your PCOS symptoms and need guidance on exercise and nutrition, consider seeking help from a professional. Personal training can provide a customized exercise program that takes into account the unique challenges and needs of women with PCOS. Similarly, nutrition coaching can guide you in making dietary changes that can help manage your symptoms and improve your overall health.