Polycystic ovary syndrome ( PCOS) affects women’s hormone levels. PCOS-affected women produce high amounts of male hormones. This leads to hormonal imbalance, which causes them to miss their periods and further makes it difficult for them to get pregnant.
Are you going through the stressful symptoms of Polycystic ovary syndrome? These symptoms include missed periods, excessive body and facial hair growth, weight fluctuations, acne, and fertility problems. Women with this condition have many cysts in their ovaries. These cysts created by an overproduction of hormones called androgens. This ailment does not let the ovaries from functioning properly.
Here we have listed some health tips to cope and defeat Polycystic ovary syndrome.
1. Eliminate the worsening elements
Certain things can make the symptoms of PCOS worse.
- Studies have revealed that refined carbohydrates can intensify inflammation, exacerbate insulin resistance and heighten the release of estrogen in the body. These can aggravate the symptoms. So, it is best to limit or completely avoid such foods.
- Highly processed foods such as white bread, tarts, desserts, sodas, and processed meats should be resisted totally. They can add extra kilos to the weight, consequently heightening insulin resistance in the body.
- A woman suffering from this condition must stop smoking. Smoking can raise their chance of having metabolic syndrome later in life.
- Salt consumption must be decreased. Excess salt can lead to more water retention in the body, resulting in bloating.
2. Make changes to your diet
Minor changes in dietary habits can lead to a lot of differences in PCOS-affected women’s general health.
- A woman diagnosed with this condition must have high-fiber foods. Fibrous foods can decrease insulin resistance in the body by slowing metabolism. Such foods comprise cruciferous vegetables such as cauliflower and broccoli, bell peppers, beans, lentils, sweet potatoes, and almonds.
- Certain foods such as tomatoes, spinach, kale, fatty fish, almonds, and walnuts reduce inflammation in the body.
- Rather than having three large meals in a day, break it down into 5 smaller meals. This would let your body use the blood glucose completely.
3. Exercises for PCOS
Women suffering from this condition must exercise to keep their bodies active and to help the weight loss process. As per research, losing 5% to 10% of weight can make the body stop producing excess insulin and androgen. Exercise also helps regulate the menstrual cycle. To reap these advantages, affected women must engage in some moderate-intensity exercises. such as brisk walking, cycling, or swimming for at least half an hour daily.
4. Don’t go extreme
Women diagnosed with this condition must be compassionate to themselves. They must not put too many constraints as everything must be done in balance. While a lot of importance is laid on losing weight, women must not underfeed themselves. In the lack of food, the body might go into sugar crash (hypoglycemia), which is more serious than diabetes. Likewise, exercises must also be done in moderation without fatiguing the body.
5. Do mindfulness meditation
Women with PCOS are likely to get depressed and anxious because of sudden weight gain, unwanted hair growth, and the fear of infertility. To keep a positive vision, women must get out of their homes daily for a walk or simply relax in their gardens. To improve overall health and wellness, they must follow mindfulness meditation, which aims at removing cynical thoughts from their minds. Studies have revealed that mindfulness meditation helps reduce anxiety while enhancing mental clarity, resilience, and patience.
6. Visit your doctor regularly
Women with diagnosed this condition must get their blood sugar, cholesterol, triglyceride level, and blood pressure checked regularly. They must not neglect the symptoms of anxiety or depression and must seek medical assistance if required. Medicines prescribed by the doctors must be taken without fail.
Conclusion
By following a proper diet regime, exercising routinely, and getting screened regularly, PCOS can be dealt with. While paying heed to the physical aspect, women must also ensure that their mental health is equally hale. They must reach out to mental health specialists in times of need as Polycystic ovary syndrome can be a challenging ailment and having strong support is essential.
Consult a gynecologist for any queries related to women’s health.
Originally published at https://www.mediwy.com on May 6, 2021.
