Tips For Coping With PCOS
Credits: Farah Siddique
Polycystic ovary syndrome is a common (PCOS) condition that affects how a women’s ovaries work. Three main features of PCOS are irregular periods, excess androgen and polycystic ovaries.
The exact cause of PCOS is unknown, but it often runs in families.It's related to abnormal hormone levels in the body, including high levels of insulin.Insulin is a hormone that controls sugar levels in the body.Many women with PCOS are resistant to the action of insulin in their body and produce higher levels of insulin to overcome this.This contributes to the increased production and activity of hormones like testosterone. Being overweight or obese also increases the amount of insulin your body produces.
You may be able to manage these factors and ease your symptoms through lifestyle changes and dietary supplements, but there’s no one-size-fits-all approach to treatment.You should always talk with your doctor before you try any alternative treatment. They can discuss possible dosage, side effects, and interactions.
Eating the right foods and avoiding certain ingredients may help you manage your symptoms. A nourishing diet can help regulate your hormones and your menstrual cycle. Eating processed, heavily preserved foods can contribute to inflammation and insulin resistance. One should do the following at any cost:
• Balance carb and protein intake
• Aim for anti-flammatory
• Up your iron intake
• Up your magnesium intake
• Add in some fiber to help with digestion
• Cut out coffee
Supplements claim to help with hormone regulation, insulin resistance, and inflammation associated with PCOS.
• Inositol, is a vitamin B that can help improve insulin resistance.
• Chromium, they improve your body mass index
• Cinnamon, its extract have a positive effect on insulin resistance
• Turmeric, this can be promising for decreasing insulin resistance and act as an inflammatory agent.
When your body can’t regulate insulin, it can build up in your body and cause higher levels of male sex hormones called androgens. Adaptogen herbs claim to aid your body in balancing these hormones. Some adaptogen herbs also claim to ease other symptoms of PCOS, like irregular periods.
Maca root, The root of the maca plant is a traditional herb used to boost fertility and libido. Maca root may help balance hormones and lower cortisol levels. It may also help treat depression, which can be a symptom of PCOS.
Ashwagandha, is also called “Indian ginseng.” It can help balance cortisol levels, which could improve stress and symptoms of PCOS. But ashwagandha now.
Holy basil,Holy basil, also called tulsi, addresses chemical and metabolic stress. It’s referred to as “queen of herbs.” Holy basil can help reduce your blood sugar, prevent weight gain, and lower your cortisol levels.
MAINTAIN A HEALTHY WEIGHT
Maintaining a healthy weight can help decrease insulin resistance, regulate your period, and reduce your risk of conditions associated with PCOS. If you’re overweight, some studies suggest gradual weight loss through a low-calorie diet as a promising first-line treatment for PCOS. Balance your exercise. Exercise is important for maintaining a healthy weight. But too much exercise can disrupt your hormones, so talk with your doctor about a healthy balance. Gentle, low-impact exercises like yoga or Pilates can be practiced for longer durations. Swimming and light aerobics are also recommended. High-intensity interval training and long-distance running may also help.
PRACTISE GOOD SLEEP HYGIENE
Sleep affects your stress levels and helps regulate cortisol to balance your hormones. But sleep disturbances are twice as common for women with PCOS. To up your sleep hygiene. Aim for eight to ten hours of sleep per night. Establish a regular bedtime routine.Avoid stimulants and rich, fatty foods before bedtime.
Be wary of supplements and other therapies that make large claims. Although there’s a fair amount of research on natural treatments for PCOS, more concrete information is still needed to support many alternative remedies.You should always check with your doctor before starting any alternative therapy. Some treatments that claim to be miracle products for PCOS can actually impact your fertility or lead to other complications.
Be especially wary of:
Progestin, which can make it harder for you to get pregnant
systemic enzyme therapies
supplements and herbs that promise to “cure all” and provide “instant results”