The nitty gritty about PCOS

‘Living with PCOS has made me stronger and more resilient. I may have PCOS, but PCOS doesn’t have me. I am in control of my own happiness and well-being. PCOS may bring challenges, but it also brings immense strength and resilience.’ Unknown.

PCOS, a term which is becoming increasingly discussed in conversations amongst friends, families and within the healthcare realm.

Globally, the World Health Organization estimates that 8-13% of women may have PCOS. In the United Kingdom, it is estimated that 1 out of 10 women have PCOS.

But what exactly is PCOS. PCOS, which stands for Polycystic Ovarian Syndrome is what happens when the female body produces too much androgen (a hormone which brings about puberty and the sex drive). In small amounts, androgen is not only harmless but essential.

In the specific case of PCOS, there are usually fluid-filled sacs in the ovaries (a part of the reproductive system of females). These sacs contain immature eggs which aren’t released and these immature eggs release androgens.

The exact cause of PCOS is currently a mystery but there is a genetic component at play.

Symptoms include:

• Missed or irregular periods ranging from very light to excessively long and heavy periods

• Ovaries that are large or have many cysts
  

• Excess body hair, including the chest, stomach, and back (hirsutism)
  

• Weight gain, especially around the belly
  

• Acne or oily skin

• Male-pattern baldness or thinning hair

• Infertility

• Small pieces of excess skin on the neck or armpits (skin tags)
  

• Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts
  

Women with PCOS are also more likely to have other health-related complications such as:

• Type 2 diabetes

• Hypertension (high blood pressure)

• High cholesterol

• Heart disease

• Endometrial cancer (cancer of the inner lining of the uterus). 

• Systemic inflammation

Women who have PCOS may also suffer from emotional complexities resulting from PCOS as well as society. These complexities include having a negative body image, anxiety and depression. Social stigma dur to some of the associated symptoms (obesity, infertility, unwanted hair growth and male patterned baldness).

PCOS is currently incurable but there are various ways to manage the symptoms. One management plan is to incorporate exercise and a PCOS-friendly diet. But what exactly is a PCOS-friendly diet? In essence, it is a relatively low in inflammatory foods and high in anti-inflammatory foods.

Foods that are beneficial for women with PCOS includes:

• Omega-3 rich fish, such as salmon, baked or broiled

• Olive oil instead of butter or margarine

• Beans and other protein-rich legumes instead of meat

• Lean protein- fish, skinless poultry (chicken, turkey etc.) and low-fat dairy products

• Non-starchy vegetables such as leafy greens (spinach, kale, lettuce, etc.), tomatoes, mushrooms, peppers, broccoli, cauliflower, snow peas, celery and fennel

• Whole grains, such as brown rice, barley and sorghum. Breads and pastas made with whole grains.

• Whole fruit for dessert

• Anti-inflammatory spices & herbs -turmeric, ginger, garlic and rosemary

Exercise is also highly recommended. 150 minutes weekly is recommended which may seem overwhelming but when broken up into reasonable daily chunks such as 20-minute intervals seems much more manageable :)

References:

• https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos#:~:text=Polycystic%20ovary%20syndrome%20(PCOS)%20is,that%20form%20in%20the%20ovaries.

• https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet

• https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439

• https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome

• https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/