PCOS: Help Yourself

PCOS is a complex syndrome which can cause infertility in women.  However, it is also associated with several other health problems which can have a significant impact on a sufferer’s long-term well-being.

If you have a diagnosis of PCOS (see this article for common symptoms) and you are trying to conceive, it is likely that this will be your doctor’s focus.  However, there are steps you can take yourself to maximise your chances of success.

Even if you are not trying to conceive, taking action to reduce the effects of PCOS on your health could have significant long-term health benefits.  Doctors commonly prescribe the birth control pill to PCOS sufferers in this position, which does little to manage many of the symptoms. 

Sufferers of PCOS are at risk from type 2 diabetes because of the insulin resistance component of the condition, and linked to this is an increased risk of heart disease which is only compounded by the raised cholesterol levels and obesity that many PCOS patients also have.

Women with PCOS are also more likely to suffer from complications in pregnancy, including increased gestational diabetes in both obese and non-obese women, pregnancy-induced hypertension, and preeclampsia. 

There is also an increased risk of endometrial cancer, and the risk of ovarian cancer is increased 2.5-fold.

In view of all this, it is important that sufferers of PCOS develop a lifestyle that helps to ease their condition rather than making it worse.

Manage your weight

For many PCOS sufferers, this is easier said than done, as over half of the women with this condition are obese and find it harder than normal to lose weight.  However, losing even a few pounds could be the most important thing you can do to help manage your condition, alleviate your symptoms and reduce the long-term health risks.  A weight loss of only 5 per cent may reduce insulin levels and help fight the risk of type 2 diabetes. Ask your doctor to refer you to a dietitian for help.

Exercise

Exercise not only helps with weight loss, but it can also help to reverse the symptoms of insulin resistance and PCOS because it increases the insulin sensitivity of your cells.  It’s believed that high levels of insulin can cause increased androgen production – it is androgen that causes many of the symptoms of PCOS.  Reducing androgen production can help with restoring regular periods, improving your chances of conceiving.  Regular exercise truly will reduce the symptoms of PCOS and lower the risk of heart disease and diabetes.

Drink more water

Drinking a healthy amount of fresh water daily can aid your digestion, increase fat burning and allow quicker recovery from exercises – all useful things if you are trying to lose some weight.

Fruit and Veg

The common sense advice to eat five portions of fruit/veg daily will not only help weight control, but can also reduce the risk of heart disease.

Eat low GI (Glycemic Index) foods

As PCOS is linked with insulin resistance, sufferers should try to follow a diet high in complex carbs which are harder to digest and so help to keep blood sugar levels stable.  Low GI foods include whole grains such as brown rice, buckwheat and quinoa, as well as wholewheat pasta, peas, beans, nuts and seeds.  Most vegetables and fruits are also low GI.  Reduce or remove concentrated sugars and starches and highly refined flour products like white bread and low fibre breakfast cereals.

Reduce cholesterol

There are many products on the market that can help you reduce cholesterol, and you can reduce your cholesterol by up to 10 per cent simply through diet.  Cut down on fat, especially saturated fat, and eat more starchy foods.  Oily fish helps raise healthy HDL cholesterol, while olives, walnuts and avocado can help lower LDL (bad) cholesterol.

Reduce salt intake

Excess salt may exacerbate high blood pressure, which is a common symptom of PCOS.

Stop smoking

The detrimental health effects of smoking are well known.  However, women who smoke also have higher androgen levels, which may worsen PCOS symptoms.  Smoking also reduces ovarian function and increases the risk of heart disease, so it is especially important that PCOS sufferers do everything they can to give up this habit.

Tackle stress

As if life isn’t stressful enough, the symptoms of PCOS can bring immense stresses of their own.  But stress elevates cortisol levels which destroys healthy muscle, impairs the metabolism and contributes to mood changes.  Cortisol also stimulates the release of glucose, which may lead to weight gain, and can make you crave carbs.  Make sure you make time for that long bath, long walk, good book or whatever it is that you use to alleviate stress.

If you believe you may be suffering from PCOS, you should see your doctor and follow the medical advice, but if you can also follow the nine self-help tips above, you really will be giving yourself the best chance for controlling and reducing the effects of PCOS.

For more on PCOS see this article:  PCOS: Know the Signs