Introduction to Polycystic Ovarian Syndrome
Polycystic Ovarian Syndrome or PCOS is described as an endocrine disorder that can affect nearly 7 million women as well as teenage girls.
There are higher chances that either you or someone you know is suffering from PCOS. The symptoms will differ from one woman to the other which can make the diagnosis and PCOS testing near me difficult.
Not more than 50% of women who are having PCOS can be diagnosed properly. According to studies, it may require more than two years to get a diagnosis of PCOS.
Many women who have PCOS suffer from weight gain or have a difficult time losing weight. Other women might experience growth in facial hair, acne, and lack of menstrual cycles due to increased levels of testosterone.
Also, insulin resistance is another side effect that many women with PCOS will experience. This kind of hormone allows cells to use glucose (sugar) for producing energy.
When there is insulin resistance, the cells begin to lose their ability to responding to insulin. The result is more and so, more amount of insulin is produced. Thus, insulin resistance may cause diabetes.
If you are a woman and suffering from PCOS, the positive news is that there is still hope. Though there is no remedy for PCOS, making some changes to your lifestyle can help to deal with the disease. It will lessen the risk of developing other health concerns such as heart disease and diabetes.
Go through this post to know about five lifestyle strategies when dealing with PCOS. Make sure you check with the healthcare provider before making any changes to your life.
Lifestyle Tip 1: Do not adopt PCOS diets
The truth is that any suggestion related to food diets that are relatively quick and effortless is not at all acceptable. You may select to make some changes in lifestyle for the long term than trying out a PCOS diet for the short term that guarantees to lose weight.
As per the research, making a few changes in your lifestyle is sufficient for maintaining weight loss other than following a short-term wrong diet.
Your eating pattern has to be realistic and sustainable for the long term and not just a quick fix. By making some changes to your lifestyle, it will certainly be worth the effort.
You may enjoy eating a rich variety of whole foods and fewer highly processed foods. Lastly, you should be kind to yourself, and changing your lifestyle might be quite challenging.
Lifestyle Tip 2: Select index foods with low-glycemic
The glycemic index (GI) is a system that enables to calculate how much a carbohydrate-containing food increases the insulin and blood sugar levels.
This measurement may be critical for women having PCOS and experiencing insulin resistance. The glycemic index system will rank the foods based on a scale of 1-100.
Foods with a low glycemic index can lead to a slower rise in blood sugar levels. Eating low GI foods can also result in less insulin secretion by the body.
As per studies, improved insulin sensitivity and regular menstrual cycles in women having PCOS will include low glycemic index foods into their lifestyle.
You can add a few foods that have low glycemic indexes such as beans, fresh fruits, legumes, oatmeal, 100% whole-grain bread, non-starchy vegetables, and quinoa into the daily meals.
But you may omit some highly processed carbohydrates such as white rice, cookies, and breakfast cereals having low glycemic index foods. High glycemic foods won’t improve insulin sensitivity.
Lifestyle Tip 3: Do regular workouts when having PCOS
Being physically active daily is one of the helpful things to do for managing your PCOS. According to research, exercise can help to lessen inflammation and insulin resistance in women having PCOS. You need to check with the doctor at first, make proper planning, and then get going.
You can add a combination of both muscle-strength training exercise and cardiovascular exercise. Studies have revealed that shorter intense workouts might be the best option for managing PCOS than exercise.
If you have started to become active, try to aim for 30 minutes of moderate activity during most days of the week. Some moderate activities will include jogging, cycling, dancing, and brisk walking. You can also include strength-training exercises for at least 2-3 times a week.
Lifestyle Tip 4: Include nutritional supplements for PCOS
Apart from eating a healthy diet and moving, research suggests that there are certain nutritional supplements for PCOS that might be of great help.
But before you begin adding a few supplements to your diet, it is advised to consult with your healthcare team and know what supplements would be the best for you.
Also, you can purchase the supplements that are tested independently and certified by a non-profit program.
If there is a USP or NSF seal, then it assures that the product you have contains exactly what has been said on the label. It also verifies that the product will break down in the body in a proper way.
Besides, certification will assure that your product does not have any contaminants or anything that should not be there. Rather, certification verifies that the product had been manufactured by following the present Good Manufacturing Practices (GMP) in a GMP-certified facility.
Lifestyle Tip 5: Embrace support when managing PCOS
Near about 7 million women are living with PCOS. There is a possibility that at least one person you know is suffering from PCOS.
You should not feel embarrassed about the symptoms that you might be experiencing. This is not something or weird. Women just love to get support from another person who knows what they are passing through.
You may think of attending the annual PCOS Challenge Symposium. You will be among several women having PCOS who know what they are experiencing and the symposium offers different resources in one place to manage your PCOS.
Thus, the fact is that dealing with PCOS might be personal and embarrassing for you. But you really need to be kind enough to yourself and follow this guide for taking necessary steps towards a healthier lifestyle.
You may book an appointment with an experienced private gynecologist in London to improve your lifestyle.