International Women's Day 2023: Lifestyle Changes Required By Women Who Suffer From PCOS/PCOD

Statistics suggest that an estimated 8% to 13% of reproductive-aged women suffer from polycystic ovary syndrome (PCOS), the endocrine disorder affecting reproduction and metabolism. 

(Representational)

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New Delhi: Polycystic Ovarian Syndrome or PCOS is a hormonal issue that affects women during their reproductive years. Women suffering from this, may not have regular cycles, or perhaps experience lengthy menstrual cycles. With PCOS, many small sacs of fluid, called cysts develop along the outer edge of the ovary.

Statistics suggest that an estimated 8% to 13% of reproductive-aged women suffer from polycystic ovary syndrome (PCOS), the endocrine disorder affecting reproduction and metabolism.  

Symptoms Of PCOS:

Polycystic ovary syndrome symptoms include irregular periods or no menstruation. PCOS is characterised by multiple ovary cysts caused by an overproduction of androgens. 

According to statistics, women with PCOS are 33 to 83 per cent more likely to be overweight or obese. The following are common symptoms: 

• acne 
• hirsutism (excessive hairiness) 
• male pattern baldness 

When PCOS symptoms are not managed, women may also be at risk for:

• Heart disease
• Endometrial Cancer
• Diabetes
• High Blood Pressure

Many women with PCOS find they can manage their symptoms and reduce their risk of other health concerns by changing their diet and lifestyle.

Lifestyle Changes Recommended To Manage PCOS:

Here are some of the lifestyle changes recommended by Fitness Coach Aru Chawla to manage PCOS symptoms better:  

1. Diet: A healthy diet is crucial for managing PCOS. Women with PCOS should focus on eating a balanced diet with plenty of whole foods, fruits, vegetables, and lean protein. They should also limit their intake of refined carbohydrates and sugar, as these can cause spikes in insulin levels and worsen PCOS symptoms. 
2. Exercise: Weight gain and insulin sensitivity can both be improved by regular exercise, both being common symptoms of PCOS. On most days of the week, women with PCOS should engage in moderate-intensity exercise for at least 30 minutes. 
3. Sleep: Getting enough sleep for women with PCOS cannot be overstated. Sleep deprivation can exacerbate PCOS symptoms and lead to weight gain. Sleeping 7-8  hours per night is recommended for women with PCOS. 
4. Stress Management: PCOS symptoms can also be aggravated by stress. Yoga, meditation, or deep breathing exercises can help women with PCOS manage stress.
5. Supplements: Some supplements help manage various PCOS symptoms. These supplements can be prescribed by a healthcare provider based on the intensity of your symptoms, so a consultation with them can help. 
6. Quit Smoking: Besides worsening insulin resistance, smoking increases the risk of PCOS-related health problems. Quitting smoking can help manage PCOS symptoms and improve overall health. 

Women with PCOS can manage their symptoms and improve their overall health by making simple lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, managing stress, taking supplements, and quitting smoking. Women with PCOS can live healthier lives by adopting these lifestyle changes.