Treating PCOS: How adjusting your body weight and lifestyle can help

“PCOS” is a health condition related to women’s reproductive health, a topic that remains taboo in some parts of the country and is probably only noticed by most women during pregnancy. pregnancy and childbirth.

However, female reproductive development begins around the age of 10 and is completed by the age of 14. Menstruation is another important sign of the functioning of the female reproductive system, starting at 10 on average. -15 years old.

If all of this happens during pre-adolescence or adolescence, it is essential that girls receive the right knowledge about their reproductive health at the right time, from parents as well as teachers. This will help avoid any taboos, shame or insecurities regarding their reproductive health, and also ensure that the girl stays healthy.

Why do we place so much emphasis on perception? Uvi Health, a digital therapy platform for sexual and reproductive health (SRH) conditions, recently conducted a survey investigating the perception and prevalence of various medical conditions. in India. The survey received around 2,600 responses from Indian municipalities, aged 15-73. They found that less than 60% of urban Indian women knew about Polycystic Ovarian Syndrome.

Dr. Neharika Malhotra, Consultant, Gynecologist, Ujala Cygnus Rainbow Hospital, Agra, shares “Polycystic Ovarian Syndrome (PCOS)PCOS) is one of the common hormonal disorders in women of reproductive age. Globally, its prevalence is 10-80%. In adolescent women, the rate is as high as 36%. Its manifestations are different in different age groups”.

Learn how to identify the signs of PCOS

According to John Hopkins medicine, here are some common signs of PCOS that you should not ignore:

– Menstrual irregularities, irregular periods, or very light periods

-Treats body hair, including chest, abdomen and back

-Weight gain, especially around the belly

– Oily skin or oily skin

-Female pattern baldness or thinning hair


-Small pieces of excess skin in the neck or armpits

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

What Causes PCOS?

Dr Aradhana Singh, Director of Obstetrics and Gynecology, Fortis Noida Hospital, explains, “PCOS is primarily a lifestyle disease, and the main culprits are lifestyle, bad eating habits and inactivity.”

“Whenever a PCOS patient eats foods high in sugar, there is more fat in the body and more and more insulin is secreted in the body. So whenever a high sugar food enters the body, high amounts of insulin are released there, and this insulin is an androgen. Androgen means it stimulates male hormone patterns in a woman’s body. So when there is more insulin in the body, there will be more hormones and that will lead to hirsutism, which is facial hair and here the scalp is shed. That is how high blood sugar and the wrong diet lead to hyperinsulinemia, which leads to the formation of androgen hormones in the body.”

Insist on
the need for healthy lifestyle modificationDr Aradhana Singh adds, “All of these problems are related to your wrong eating habits, lack of exercise, hyperinsulinemia and lead to missed periods, irregular bleeding and later on can lead to diabetes, high blood pressure, difficulty conceiving, and many types of cancer too. So in the end, the rule of thumb is lifestyle modification.”

Doctors who promote weight loss can help

Dr Nidhi Shah, Consultant Obstetrician and Gynecologist, Jaslok Hospital and Research Center says, “Weight loss (5 – 10% of current weight) is the most effective method to address ovulation and Menstrual conditioning. The goal is to maintain a weight to have a Body Mass Index (BMI) between 18 – 25″.

However, they add that losing weight may not be so easy. Dr. Neharika Malhotra says, “For a woman with Polycystic Ovarian Syndrome (PCOS), this can be quite challenging. Since weight gain is triggered by male hormones specifically in the abdominal area, body fat is associated with obesity. belly is the hardest and can’t get rid of it easily.” The best way to remedy this is to adopt a healthy lifestyle, which includes a healthy diet and regular exercise often. “The way you live physically, mentally, and socially can make big changes in your body.”

Diet – What not to eat

Nidhi Shah says, “The detailed dietary history of the PCOS patient suggests a high carbohydrate and low protein diet with frequent intake of fast food/junk food – pasta, pizza, water sweet, etc; bakery products – cookies and bread; Chinese and packaged foods; fried food – samosa/batata vada/sev puri etc and sweets/desserts. ”

All of these should be avoided. Dr Nidhi also shared that “the key is a calorie deficit, a balanced diet that includes natural, unprocessed foods that are high in fiber.”
Here’s what you should eat instead.

Foods with a low glycemic index (GI) such as whole grains, legumes, nuts, seeds, fruits and vegetables.

Anti-inflammatory foods like berries, fatty fish, green leafy vegetables and extra virgin olive oil.

-Low fat dairy products

-Food cooked in buffalo butter and locally produced oils – like cold pressed peanut oil, mustard oil, coconut oil and sesame oil. Olive oil should be avoided in Indian cooking but is great for salad dressings.

-We recommend that the consumption of oil + buttermilk per person, per month should be about 0.5L.

For people with a sedentary lifestyle, it is recommended to consume a caloric intake of 1200 – 1500 kcal / day.

Exercise is a must

Aradhana Singh says, “Women these days lead a sedentary lifestyle, and if you ask them, they usually don’t exercise at all because it may be due to the position or it may be due to the busy lifestyle, or they are sitting. long for a long time. in front of a computer or phone so they don’t exercise every day”.

However, it is important that you exercise daily or almost daily. You can choose any type of physical activity that you enjoy.

“Daily exercises should be done for at least 150 minutes per week. So exercise at least 30 minutes five days a week. That includes at least 5 to 10 minutes of vigorous strength training exercises like
jogging, aerobics, strength training and yogaDr Aradhana Singh added.

She explains why exercise is important, “Exercise every day stimulates better hormone secretion. It takes away body fat and causes less insulin spikes and that’s a way of clearing up the male hormone pattern.”

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