13/09/2024
What is PCOS?
PCOS affects up to 10% of women worldwide, especially those of childbearing age, typically between their teens and early 40s. Symptoms can start as early as puberty, and it can run in families, meaning genetics plays a role.
What causes PCOS?
The exact cause is unknown, but factors contributing to PCOS include:
Hormonal imbalance: High levels of male hormones (androgens) can disrupt normal ovarian function.
Insulin resistance: Many women with PCOS have trouble using insulin, leading to higher androgen levels.
Genetics: A family history of PCOS or diabetes increases the risk.
Inflammation: Low-grade inflammation may contribute to increased androgen production.
Signs and Symptoms
PCOS symptoms can vary but may include:
Irregular or absent periods
Excess hair growth on the face and body
Acne and oily skin
Weight gain, especially around the abdomen
Thinning hair or baldness
Difficulty getting pregnant
Dark skin patches, often around the neck or armpits
How Can Lifestyle Medicine Help?
Managing PCOS involves sustainable lifestyle changes to target the root causes like insulin resistance and inflammation.
Nutrition:
Eat a balanced, whole-food diet focusing on low-glycaemic-index (GI) foods to control blood sugar.
Include anti-inflammatory foods like fruits, vegetables, nuts, seeds, and omega-3-rich fish.
Avoid processed foods, sugary snacks, and refined carbohydrates.
Exercise:
Regular aerobic and strength-training exercises can help manage weight and improve insulin sensitivity.
Even moderate weight loss (5-10% of body weight) can improve symptoms.
Stress Management:
Practices like mindfulness, yoga, and meditation can reduce stress, which affects hormone balance.
Adequate sleep is also crucial, as sleep disturbances can worsen symptoms.
Weight Management:
Due to the metabolic nature of PCOS, it can be extremely difficult to lose weight, and very easy to gain it. However managing weight can significantly improve symptoms by reducing insulin resistance and androgen levels.
