Polycystic ovary syndrome (PCOS) is a common hormonal condition that affects up to 12 percent of women of reproductive age. It is caused by an imbalance of reproductive hormones like oestrogen and progesterone, leading to irregular periods, excessive hair growth, acne, and other disruptive symptoms. A gynaecologist helps in managing your symptoms, but you can help yourself, too – through proactive lifestyle changes.

Hormonal Balance and PCOS

When the hormones mentioned above are dysregulated, it leads to the characteristic PCOS symptoms. Restoring hormonal balance through lifestyle interventions and medication helps manage the condition.

Androgen Excess

Women with PCOS often produce higher-than-normal levels of androgens, primarily from the ovaries and adrenal glands. Excess androgens cause symptoms like facial hair growth, scalp hair loss, severe acne, and irregular periods.

Insulin Resistance

Many women with PCOS have Insulin resistance, where the body doesn’t use insulin efficiently. This results in hyperinsulinemia, which increases androgen production and disrupts ovulation.

Inflammation

Chronic systemic inflammation contributes to elevated androgens and altered oestrogen signalling in PCOS. An anti-inflammatory diet with omega-3s, antioxidants, fibre, and plant compounds helps reduce inflammation.

Which approach is needed?

A multifaceted approach combining nutrition, exercise, stress relief, targeted supplements, and medication when needed can rebalance hormones. Work closely with your gynaecologist to tailor a hormonal regulation plan for optimal control of PCOS.

The Role of Diet

Diet plays a major role in Managing Pcos, primarily by helping to control insulin and blood sugar levels. Many women with PCOS have insulin resistance, meaning their bodies do not respond properly to the insulin hormone. It results in higher circulating insulin, which can increase androgen levels and worsen PCOS symptoms. Following a healthy diet can help restore insulin sensitivity and promote hormonal balance.

Diet and Insulin Levels

Research shows that women with PCOS who lose just 5 percent of their body weight can significantly improve insulin resistance and hyperinsulinemia (a condition when the amount of insulin in the blood is higher than what is considered healthy).

Limiting the intake of refined carbohydrates, added sugars, and processed foods is also beneficial for lowering insulin levels.

A fibre-rich, anti-inflammatory diet full of lean proteins, fruits, vegetables, whole grains, and healthy fats provides key nutrients, antioxidants, and phytochemicals that support hormone regulation.

Recommended Dietary Changes

To effectively manage PCOS, gynaecologists recommend the following:

• Increasing daily fibre intake to an average of 25 grams, ideally from foods like beans, lentils, berries, broccoli, chia seeds, almonds, and pistachios. Dietary fibre slows digestion and absorption to minimise blood sugar and insulin spikes after meals.
• Focusing on anti-inflammatory foods, such as leafy greens, fatty fish, walnuts, olive oil, and colourful berries, which supply antioxidants to combat inflammation triggering excess androgen production.
• Choosing whole, minimally processed grain products like quinoa, brown rice, and 100% whole wheat bread over refined grains. Whole grains help maintain steady blood sugar and insulin.
• Taking fish oil supplements with vitamin E, which research indicates can lower insulin resistance and the risk of heart disease and stroke in women with PCOS.

Foods to Avoid or Limit

It is also crucial to avoid or strictly limit foods that can worsen PCOS symptoms like:

• • Fried foods like french fries, potato chips, corn chips, and fried meats which are high in poor-quality fats
  • Saturated fats like butter, margarine, and red meat including beef, pork, lamb, and processed meats
  • Packaged snacks like cakes, cookies, candy, and pies that are heavily processed and high in sugar
  • Sugar-sweetened beverages including sodas, sweet teas, sports drinks, and juice
  • Alcoholic drinks which can disrupt hormone balance
  • Refined grain products like white bread, pizza dough, pasta, rice, and cereals low in fibre

• Processed, pre-packaged foods full of chemical additives, sodium, and preservatives

Incorporating Exercise

Exercise is highly beneficial for women with PCOS, even those who do not have excess weight. Physical activity helps improve insulin sensitivity, promote weight loss or maintenance, reduce inflammation, and relieve stress. Any exercise is good, but studies show that higher-intensity workouts may have greater impacts.

But what kind of exercise?

No single exercise emerged as significantly better for PCOS in studies. Various aerobic, HIIT, strength training, and flexibility workouts provide benefits. The key is choosing activities you enjoy and will stick to in the long run. Walking, cycling, dance classes, yoga – find what you love!

Recommended Exercises

1. Cardiovascular exercise 3-5 times a week like brisk walking, jogging, biking, dancing, or aerobics classes
2. High-intensity interval training (HIIT) 2-3 times a week involving intense bursts of exercise like sprints, jump squats, and burpees
3. Interval training that alternates moderate and vigorous activity in one session
4. Yoga, Pilates, tai chi to aid in stress relief and build core strength
5. 2-3 times a week strength training using weights, resistance bands, or bodyweight exercises
6. Stretching and foam rolling to improve flexibility and recovery

Aim for 150 minutes of moderate or 75 minutes of vigorous activity per week. Break it up into smaller, manageable chunks if needed. Any movement is beneficial – take the stairs, park farther away, or have walking meetings. Small steps add up to big change.

Stress Management and PCOS

Living with PCOS can take an emotional toll. The unpredictable symptoms and long-term health risks can cause considerable stress and negatively impact mental health. Yes, the treatment journey is unique for every woman, but proactively managing stress is key to coping with PCOS.

Counselling Support

Seeking counselling can provide an outlet to process emotions, reduce anxiety and depression, and improve self-esteem. Therapy helps develop healthy thought patterns, coping strategies, and a positive mindset. Many women find regular counselling sessions essential for managing PCOS holistically.

Wholesome Lifestyle

Leading an active, balanced lifestyle benefits both physical and mental health. Eating nutritious anti-inflammatory foods, exercising regularly, and maintaining a healthy weight all help minimise PCOS symptoms. Small actions like taking a walk or calling a friend reduce tension. Building in self-care empowers you to handle stress.

Mind-Body Practices

Activities like yoga, meditation, deep breathing, and journaling help calm the mind and body. Reducing stress hormone levels can alleviate anxiety, depression, and other mood issues aggravated by PCOS. Daily mindfulness practices build resilience over time.

Support System

Having a strong support system is vital when coping with a chronic condition. Share your experiences with loved ones and connect with the PCOS community. You are not alone. Support groups provide solidarity and practical wisdom from others navigating the same journey.

Achieving Sustainable Weight Loss

As mentioned, losing at least 5 percent of your body weight can significantly improve PCOS, but crash dieting is ineffective long-term. The key is adopting lifestyle changes that promote gradual, sustainable weight loss.

Portion Control

Being mindful of proper portion sizes for whole foods helps manage calorie intake. Use a food scale and measuring cups to accurately track servings of grains, proteins, dairy, produce, and oils. Keep a food journal.

Balanced Eating

Focus on a balanced diet full of produce, lean proteins, fibre-rich complex carbs, and healthy fats. Avoid restrictive plans and bans. Moderation and variety allow for long-term compliance.

Regular Exercise

Exercise helps burn calories and build metabolism-boosting muscles. Aim for 150 minutes of moderate or 75 minutes of vigorous activity per week. Mix cardio, strength training, HIIT, yoga – keep it interesting!

Stress Relief

Chronic stress and poor sleep disrupt hormone regulation that controls hunger cues and weight. Follow the relaxation techniques discussed above.

Accountability

Share your health goals with family and friends. Join a support community. Tracking progress and reporting to others improves motivation and consistency.

Seeking Professional Guidance

Lifestyle changes are crucial for managing PCOS; the same goes for professional medical guidance. Working with a gynaecologist in Singapore can help develop an individualised treatment plan according to your symptoms and health goals.

A gynaecologist will evaluate your medical history, perform diagnostic tests, screen for complications, and monitor your condition over time. They can also refer you to nutritionists, mental health professionals, and other specialists as needed. Your gynaecologist will determine if medications, supplements, or surgical options could benefit your PCOS treatment.

Conclusion

You can find the optimal management strategy for your PCOS through the thoughtful combination of lifestyle adjustments and medical care under a gynaecologist in Singapore. Although living with PCOS presents challenges, the many effective treatment options and supportive communities empower women to take control of their health one step at a time.

Reference

https://www.webmd.com/

https://www.nhs.uk/

https://www.ncbi.nlm.nih.gov/

https://www.hopkinsmedicine.org/

https://www.healthline.com/

https://www.mayoclinic.org/