Weight problems often stem from more than just a poor diet. Various medical conditions can be the culprits. Many people suffer for a long time before receiving a diagnosis, often discovered incidentally during unrelated examinations. It's crucial to be aware of potential factors affecting our health. Today, I'll discuss a condition that affects many women, often without their awareness: Polycystic Ovary Syndrome (PCOS). Here, you will learn about its symptoms and how to manage it through diet and lifestyle changes.

Polycystic Ovary Syndrome (PCOS): How to Manage It?

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder characterized by the overproduction of androgens, which are hormones responsible for the proper functioning of the reproductive system. These hormones are present in large quantities in men but are also essential in small amounts for women's health. Elevated levels of androgens can lead to PCOS.

In women with PCOS, egg cells do not mature properly and are not released during ovulation. Instead, the ovarian follicles die and form cysts, which should not be confused with tumors. These cysts often disappear on their own without treatment. Because the egg cells do not mature, women with this condition cannot conceive, making PCOS often diagnosed when investigating infertility.

Symptoms of Polycystic Ovary Syndrome

PCOS symptoms vary widely among individuals, significantly impacting the quality of life and mental well-being. Common symptoms include irregular menstrual cycles or the absence of ovulation, infertility, prolonged premenstrual syndrome (PMS) with anxiety, mood swings, and irritability, which can lead to depression.

Excess androgens may cause the development of male characteristics such as increased body hair and male-pattern baldness. Skin problems like acne, oily skin, seborrhea, and dark skin patches (acanthosis nigricans) are also common.

PCOS is often accompanied by overweight or obesity, particularly in the lower abdomen. Many women with PCOS also experience high insulin levels and insulin resistance, leading to type 2 diabetes. Other associated conditions include dyslipidemia, hypercoagulability, hypertension, and glucose intolerance. Chronic pelvic pain is also reported by some women.

Treating PCOS

The primary goal of PCOS treatment is to alleviate symptoms and prevent long-term consequences. Consultation with a doctor is necessary to start treatment, which may include hormone therapy and medications like clomiphene for ovulation issues and metformin for insulin resistance. Dermatological problems may be treated with medications such as cyproterone acetate. Lifestyle changes and a proper diet are crucial components of effective PCOS management.

Diet for PCOS

Dietary therapy for PCOS aims to control body weight and manage carbohydrate metabolism and lipid profile. It's essential to determine if weight loss is needed and diagnose insulin resistance through appropriate tests. This is especially important for women planning to conceive, as proper metabolic parameters are crucial.

Low Fat Content

PCOS is associated with lipid metabolism disorders, necessitating a low-fat diet, particularly low in saturated fats. Cholesterol intake should be minimized, while unsaturated fatty acids should be included. The benefits of omega fatty acids are still debated, but they are not shown to have negative effects.

Low Glycemic Index Carbohydrates

The glycemic index (GI) indicates how much a food raises blood sugar levels. Foods with a high GI cause rapid insulin spikes, leading to decreased insulin sensitivity and potentially insulin resistance. High-GI foods include simple sugars found in sweets and some fruits. Complex carbohydrates found in whole grains and legumes are better choices, helping regulate menstrual cycles in women with PCOS.

High Protein Content

Protein is essential for women trying to lose weight as it boosts metabolism. High-quality protein also improves metabolic parameters. Plant-based proteins, such as those from legumes, are especially beneficial for women with PCOS.

Beneficial Foods for Women with PCOS

• Whole grain products: low glycemic index
• Lean meats: low fat content
• Fish: source of omega-3 fatty acids
• Milk and dairy products: high calcium content
• Plant-based beverages: rich in vitamins, especially fortified ones
• Raw vegetables: high in vitamins and fiber
• Legumes: high in protein and fiber
• Herbal teas: antioxidant properties and digestive benefits
• Dark chocolate and cocoa: source of magnesium, a healthier alternative to milk chocolate

Foods to Avoid with PCOS

• White bread: high GI, low in fiber, vitamins, and minerals
• White pasta and rice
• Red meat: high in saturated fats
• Deep-fried foods: opt for steaming or baking instead
• Sugary drinks, confectionery, sweets
• Margarine, butter: contain saturated fats
• Fast food and ready meals: highly processed, high in salt and preservatives

Weight Loss with PCOS

Adhering to basic weight loss principles is essential. Maintaining a natural circadian rhythm is important for hormone regulation. Key tips include:

• Regular meal times and sizes
• Consistent sleep and wake times
• Stress management techniques
• Outdoor activities and sunlight exposure
• Physical activity at least 3 hours before bedtime
• Avoiding late-night eating and exposure to bright light
• Eating a substantial breakfast within an hour of waking

Sample PCOS-Friendly Meal Plan (2033 kcal)

Breakfast (477 kcal)

• Sandwiches with hummus, ham, and tomato
  • 4 slices of rye bread (approx. 100 g)
  • 30 g hummus
  • 3 slices of poultry ham (50 g)
  • 1 tomato (approx. 100 g)
• 1 tablespoon cocoa (10 g) mixed with 200 ml unsweetened soy milk

Second Breakfast (356 kcal)

• Yogurt with oats and blueberries
  • 150 g natural yogurt
  • 50 g oats
  • 30 g blueberries
• Herbal tea

Lunch (595 kcal)

• Turkey fillet with buckwheat and mushrooms
  • 70 g buckwheat
  • 100 g turkey fillet
  • 80 g onion
  • 50 g sun-dried tomatoes
  • 100 g mushrooms
  • 100 g tomato puree
• Herbal tea

Afternoon Snack (214 kcal)

• Cottage cheese with oats and strawberries
  • 100 g low-fat cottage cheese
  • 25 g oats
  • 70 g strawberries

Dinner (391 kcal)

• Salad with rye bread
  • 70 g iceberg lettuce
  • 100 g tomato
  • 20 g soybean sprouts
  • 10 g pumpkin seeds
  • 3 slices of rye bread (75 g)
  • 25 g vegetable spread with chickpeas
  • 5 g olive oil

Summary

Managing PCOS often involves weight reduction. A diet with a moderate calorie deficit, high protein content, and low in saturated fats is beneficial. In addition to dietary changes, support from healthcare professionals, including doctors, dietitians, and personal trainers, is crucial. Appropriate medications, a balanced diet, and physical activity can alleviate symptoms and prevent long-term complications, increasing the chances of conception. Always prioritize your health and take action immediately!