A disorder known as Polycystic ovarian syndrome (PCOS) causes the ovaries to overproduce androgens, or male sex hormones. 

The most prevalent symptom is irregular periods, which can refer to either light or heavy or infrequent periods.

• Overgrowth of hair – This might affect the back, chest, belly, or face.
  
  
• Acne – The hormonal imbalances associated with PCOS may be the cause of this.
  
  
• Inability to get pregnant –  PCOS can obstruct ovulation, the process by which an egg is released from the ovary. 

Causes of PCOS

Many women suffer from the prevalent disorder known as PCOS. Although the precise cause of PCOS is unknown, several factors believed to be involved are:

• Genetics – Since PCOS frequently occurs in families, genetics may play a role.
  
  
• Hormonal imbalances – Women with PCOS frequently have lower levels of the hormone that initiates ovulation and higher levels of androgens, the masculine hormones. The menstrual cycle and the development of eggs may be impacted by this imbalance.
  
  

• Insulin resistance – Refers to the body’s ineffective use of insulin, which can raise blood sugar levels and promote the creation of androgens.
  
  

Other factors that may be associated with PCOS include

• Inflammation – A common belief regarding PCOS is that it is caused by chronic low-grade inflammation.
  
  
• Environmental factors – The risk of PCOS may rise if a person is exposed to specific substances in the environment either before or during early development.

Symptoms of PCOS

Many women who are of childbearing age suffer from the hormonal disorder known as PCOS. While it can cause a wide range of symptoms, not all PCOS patients will get them.

Typical symptoms include the following

• Period irregularities are the most typical sign of PCOS – Periods could be prolonged, irregular, or non-existent.
  
  
• Excessive hair growth – This condition is known as hirsutism, and it results in increased hair growth on the buttocks, back, chest, belly, and face.
  
  
• Acne – Acne can be caused by PCOS or worsened by it.
  
  
• Weight gain – This is particularly an event in the abdominal area.
  
  
• Thinning hair – This can result in patterned baldness.
  
  
• Oily skin – The cause of this is elevated androgen levels.
  
  
• Skin tags – These are tiny, painless skin growths that typically show up on the armpits, or neck.
  
  
• Sleep apnoea – This is a disorder where breathing cycles stop and start repeatedly as you sleep.

It is crucial to consult a physician if you think you could have PCOS. To identify the illness, they can perform an ultrasound and a blood test. Although PCOS cannot be cured, some treatments can assist in managing its symptoms.

Is it possible to lower the chance of getting PCOS?

Polycystic ovarian syndrome, or PCOS, is a complicated disorder that has several underlying causes, including heredity and way of life. The following healthy behaviours may be beneficial:

• Maintaining an appropriate weight – Research indicates that even a small reduction in weight might enhance insulin sensitivity and hormone balance, which may reduce the likelihood of PCOS.
  
  
• Consuming a wholesome diet – Give whole, unprocessed foods like fruits, vegetables, whole grains, and lean meats priority. Limiting processed foods and sugar-filled beverages can also be helpful.
  
  
• Regular exercise – Aim for at least 150 minutes of moderate to intense or 75 minutes of vigorous exercise per week. Being physically active improves hormonal control and overall health.
  
  

These behaviours enhance general health and may lower the chance of developing other chronic illnesses.

It is best to speak with a healthcare provider if you are worried about your risk of PCOS. They can evaluate your unique situation and offer advice on the best course of action for you. 

PCOS and the power plate

PCOS is a complex hormonal disorder that can impact all facets of an individual’s well-being. A balanced diet can be quite helpful in managing PCOS, but there is not a single solution that works for everyone. Including anti-inflammatory foods in your diet can help to manage PCOS. The Power Plate is a visual aid for meal planning that is balanced.

What is the Power Plate?

Harvard University created the Power Plate as a tool to encourage a healthy diet. It is separated into sections that corresponds to various dietary groups:

• Veggies and fruits – Try to load up half of your plate with a range of vibrantly coloured fruits and veggies. These are high in vitamins, minerals, and fibre and have anti-inflammatory properties.
  
  
• Whole grains – Instead of consuming refined grains, go for whole grains like quinoa, brown rice, and whole-wheat bread. Whole grains offer energy and fibre, both of which can aid with blood sugar regulation.
  
  
• Lean protein – Make sure that every meal includes sources of lean protein, such as beans, chicken, fish, or tofu. Protein can aid in satiety and aid in the growth and repair of tissues.

Anti-inflammatory foods for PCOS management

Certain anti-inflammatory properties of foods may aid in the treatment of PCOS:

• Fruits – Berries, cherries, grapes, apples, and citrus fruits are among the fruits that are high in fibre and antioxidants, which have anti-inflammatory qualities.
  
  
• Vegetables – Nutrient-rich leafy greens (such as spinach and kale) and cruciferous vegetables (such as broccoli, Brussels sprouts etc.) can help reduce inflammation.
  
  
• Omega-3 fatty acids – Fatty fish like mackerel, salmon, and tuna, and have anti-inflammatory properties.
  
  
• Nuts and seeds – Almonds, walnuts, chia seeds, and flaxseeds are high in fibre, good fats, and plant-based omega-3’s that may have anti-inflammatory effects.
  
  
• Spices – Spices like cinnamon, ginger, and turmeric can improve foods flavour and health. They have anti-inflammatory properties as well.
  
  

Remember

Consulting a physician or registered dietitian about developing a personalised PCOS care strategy that includes dietary recommendations is essential.

• The Power Plate is a helpful guide rather than a strict set of rules. Adjust portion sizes and meal choices to meet your specific needs and preferences.
  
  
• Focus on making tiny, doable changes if you want your dietary changes to be successful in the long run.

By adhering to the Power Plate guidelines and incorporating anti-inflammatory foods into your diet, you can create a balanced eating pattern that could potentially manage PCOS symptoms and improve overall health.

Conclusion

• Remember that PCOS is a journey rather than a destination. Emphasise self-care and management. PCOS is a process that may be greatly impacted by dietary, activity, and behaviour modifications.
  
  
• Promote all-encompassing strategy by stressing the importance of emotional and mental health in addition to physical health. Make recommendations for seeking help from a healthcare team, an online support group, or a therapist.
  
  

Living with PCOS presents opportunities for self-discovery and inner strength, but it may also be difficult. You may have a fulfilling life with PCOS if you take good care of yourself, make connections with people, and accept your individual experience.


Nesha Felciya,
Clinical Dietitian, Simplyweight