Polycystic ovary syndrome (PCOS) is one of the most common female endocrine disorders. PCOS is a complex, heterogeneous disorder of uncertain etiology, but there is strong evidence that it can to a large degree be classified as a genetic disease. PCOS is characterized by high levels of androgens (male hormones such as testosterone) from the ovary and is associated with insulin resistance. Small cysts called poly cysts usually, but not always, surround the ovaries and appear like a strand of pearls on an ultrasound examination. The cysts develop from hormonal imbalances.
The terms Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) are commonly used interchangeably. The term Polycystic Ovary Syndrome is used commonly because it more accurately reflects the complex signs, symptoms, and nature of this condition, namely that of a "syndrome". Syndrome is the favoured term because it alludes to the varied signs and symptoms but does not imply a precise cause of the condition, as for PCOS the exact cause has yet to be determined. This definition is in contrast to that of a "disease", which commonly implies a specific cause for the condition. An old term for PCOS that is not used currently is the Stein-Leventhal Syndrome.
The principal features are anovulation, resulting in irregular menstruation, amenorrhea, ovulation-related infertility, and polycystic ovaries; excessive amounts or effects of androgenic (masculinizing) hormones, resulting in acne and hirsutism. In addition, women with PCOS appear to be at increased risk of developing the following health problems during their lives:
Insulin resistance
Diabetes
Cholesterol and blood fat abnormalities
Cardiovascular disease (heart disease, heart attacks and stroke)
Endometrial carcinoma (cancer)
The symptoms and severity of the syndrome vary greatly among affected women.
PCOS produces symptoms in approximately 5% to 10% of women of reproductive age (12–45 years old). It is thought to be one of the leading causes of female subfertility and the most frequent endocrine problem in women of reproductive age. It can occur in girls as young as 11 years old.
CAUSES:
The cause of PCOS is unknown. But most experts think that several factors, including genetics, could play a role. Women with PCOS are more likely to have a mother or sister with PCOS. Some theories suggest that women may develop PCOS from being exposed to high androgen levels in the womb.
A main underlying problem with PCOS is a hormonal imbalance. In women with PCOS, the ovaries make more androgens than normal. Androgens are male hormones that females also make. High levels of these hormones affect the development and release of eggs during ovulation.
Researchers also think insulin may be linked to PCOS. Many women with PCOS have too much insulin in their bodies because they have problems using it. Excess insulin appears to increase production of androgen.
PERSONALLY I feel its the COOKED OR FRIED OILS IN THE DIET. ELIMINATE THIS AND 50% of your condition should show improvement. I know we did the same for my wife and with PCOD at 36 she conceived naturally. Though we started the process of eating and exercising healthy 2 years prior.
WHY SHOULD A WOMAN BE CONCERNED?
PCOS is linked to the development of chronic diseases later in life such as the metabolic syndrome type 2 diabetes, heart disease, hypertension, and endometrial cancer, so early recognition and treatment are critical to prevent these conditions. Because most adult women with PCOS aren’t diagnosed until after seeking help with infertility, early detection in adolescence could prevent financial and emotional hardships down the road.
Many of the signs and symptoms of PCOS can be detrimental to a young woman’s body image, particularly weight gain, excessive hair growth on the face and body, dirty looking patches on the skin called acanthosis nigricans (all of which are clinical markers of hyperinsulinemia), and acne. Such symptoms can negatively impact the emotional health of adolescents at a time when self-image is developing. In addition, mood disorders are common among girls with PCOS. Such disorders typically stem from hormonal imbalances or struggles with body image. Not surprisingly, many girls with PCOS suffer from eating disorders as they attempt to manage their out-of-control weight gain, mood, and body image issues.
DIET - START HERE FIRST WITH A DIETITAN
There is no cure for PCOS, but there are lots of ways to treat it. Regular exercise, healthy foods, and weight control are key treatments for PCOS. Medicines to balance hormones may also be used. Getting treatment can reduce unpleasant symptoms and help prevent long-term health problems.
The first step in managing PCOS is to get regular exercise and eat heart-healthy foods. This can help lower blood pressure and cholesterol and reduce the risk of diabetes and heart disease. It can also help you lose weight if you need to.
Try to fit in moderate activity and/or vigorous activity on a regular basis to lose weight and improve insulin response. Walking is a great exercise that most people can do.
Very low carbohydrate diets are not recommended, but in some people with PCOS, reducing the amount of carbohydrate can help. The balance of carbohydrate and protein you need is very individual and depends on your degree of insulin resistance, your weight loss goals and other factors.
Restrict intake of those carbohydrates that trigger more hunger or cravings (i.e. refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.
Try to select lower glycaemic index foods such as whole grains (jowar, bajra, whole wheat, green vegetables, etc.) as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fibre/1/2 cup) has a lower glycaemic index than cornflakes (1 gm fibre/1/2 cup). In simple words, add fibre in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices.
Choose lean protein foods which are low in saturated fat. This includes fish at least two times a week (pay attention to certain types of fish while you are trying to conceive, pregnant or breastfeeding, see note below). Examples of lean protein foods include fresh or canned fish, chicken with the skin removed, pork with the fat removed, lean red meat (without fat marbled through the meat) with visible fat removed, eggs, nuts and legumes. Limit fatty meats including sausages and salami.
Drink at least 8-10 glasses of water per day as a high fibre carbohydrate intake can cause dehydration.
Avoid saturated fats by choosing low fat or fat free dairy products and spreads, white meat and fish, and lean cuts of red meat. Look for monounsaturated oils (such as olive, corn, or canola oils) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, and surmai), flaxseed, and nuts as these fats are heart friendly.
Limit foods containing Trans fatty acids, especially deep fried restaurant foods and commercial products not labelled Trans free.
Make sure you are consuming enough foods high in calcium. Recent research has shown that food high in calcium may help with weight loss and be beneficial for high blood pressure and reducing your risk of heart disease. Aim to have 2-3 serves of dairy foods each day.
Aim to eat 25-30 grams of fibre per day. Introduce fibre gradually to your diet to minimize gastrointestinal upset. Choose vegetables such as broccoli, lettuce, celery, cabbage, etc., fruits like strawberries, grapefruit, apples, cherries, peaches etc. & legumes such as fresh cooked kidney beans, soy beans, lentils, black eyed peas, chickpeas, and lima beans.
Limit salt intake (aim for less than 2400 milligrams of salt per day). Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods.
Minimize intake of processed foods.
Drink less alcohol. There is no need to cut it out of your life completely but if you can limit your intake to 5 units per week you will be greatly reducing your intake of excess calories and excess sugars which will cause your cells to release more insulin to break down. Reducing your alcohol content will also improve your chances of conceiving if you are trying for a baby with PCOS.
Quit smoking. Women who smoke have higher androgen levels that may contribute to PCOS symptoms. Smoking also increases the risk for heart disease.
The above are just a few tips to guide you on a healthy path and to fight PCOS. An individualized diet strategy shall aid in lowering weight, decreasing the insulin resistance and also to improve your heart and overall health
HOW A DIETICIAN / NUTRITIONIST CAN HELP IN PCOS?
There is no one size fits all best diet for women who have been diagnosed with Polycystic Ovarian Syndrome (PCOS), but there are general diet / healthy eating guidelines for PCOS to guide you and help you lose weight and improve symptoms.
The best approach to finding the best PCOS diet for you is to have a Registered Dietician / Nutritionist develop one which takes into account your food preferences, lifestyle, medical history and other individual circumstances. This will give you the best approach to meeting your individual dietary goals, as well as provide you with an opportunity for on-going education, encouragement and support.
TESTIMONIAL FROM THE CO_FOUNDER DEVIKA MOHAPATRA
"After months of struggling with increasing weight and acne, I discovered that I have PCOD. However, like with all conditions medication helps in curing the issue, but not the weight and acne...
After searching for a long term solution, I enrolled into a 100 days plan with qua nutrition. I don't know which plan to take, however it dint matter, as the plan was customized for me. They took note of all my aliments, doctors’ prognosis, medication, my goals and what I wanted and worked on the same with me. in 100 days, I had lost the weight that I had gained ( 4 kgs ), reduced my medication dosage ( to my doc's surprise ), was fitter and better. I extended my plan to the annual plan and in another 3 months i was leaner, had flawless skin and no PCOD and hence ready to start my family. I however, now a firm believer of the food nutrition concept, decided to be perfectly healthy inside before I started a life inside me.
I aligned my body with the help of the dietician to be at its best health and nutritional content. my diet was re planned to enhance my fertility rates, become more robust, remove all small kinks in my nutritional deficiencies and fuel my body on taking the extra responsibility.
Now that I am carrying, I extended my plan to include my child and myself in the best nutritional plan. So that I am sure that when my child is born I have armed it with the best nutrition that it can have and I have done the same for myself.
After about 1 1/2 yrs. of me being with the Qua plan, I believe that believing in them is the best gift that I have given myself and my family."
So speak to us today for professional advice about what to eat for PCOS, weight loss & fertility. Whatever your health goals, the support of a QUA Nutritionist can help you achieve them. The QUA Nutrition Clinic has been created because nutrition is a complex field and sometimes things are not as easy as just eating a few extra carrots!
Our team of experienced and dedicated nutritionists are trained to help guide you through the mine field of conflicting nutritional information available. We are all biochemically unique and our nutritionists work with you as an individual, often using laboratory tests, to discover where your personal imbalances may lie.
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