Polycystic Ovarian Syndrome – what is it?
It’s International Women's Day and in addition to this year’s theme #embraceequity, the day is an opportunity to help women make informed decisions about their health. Now is the perfect time to shine light on one of the most common conditions impacting women* of child-bearing age (1 in 10), Polycystic Ovarian Syndrome (PCOS).
PCOS is a hormonal condition. The cystic component of the name refers to the cyst-like follicles on the ovaries, that contain partially formed eggs which rarely grow to be a mature egg. Women with PCOS have higher levels of insulin and male hormones, and the condition can affect the menstrual cycle, body weight, heart, blood vessels, fertility, and physical appearance.
If you suspect you have PCOS, it’s important to go to see your doctor and raise your concerns.
Women with PCOS can have a range of symptoms, the common ones being:
No periods or irregular menstrual cycles
Multiple cysts on ovaries
Difficulty becoming pregnant
Excess facial and body hair
Thinning hair on scalp
Severe acne
Easy weight gain
Poor blood sugar control
High cholesterol levels
Emotional problems, including low self-esteem, mood changes, depression or anxiety.
Women with PCOS are more likely to experience issues with fertility and develop health conditions such as type 2 diabetes, heart disease, sleep apnoea and endometrial cancer. Greater awareness of PCOS can help women seek help, take control over their health, and reduce future health problems.
If you suspect you have PCOS, it’s important to go to see your doctor and raise your concerns.
Managing PCOS through lifestyle
Managing PCOS can help improve the symptoms and reduce future health problems. This can be achieved through the combination of a good understanding of PCOS, healthy lifestyle changes and medical therapies.
Below is a quick guide to lifestyle changes you can make to improve your PCOS symptoms.
Health starts in the kitchen.
1) Plate balance. A well-balanced meal looks like two handfuls of vegetables and fruit (1/2 the plate), a palm size of protein source (1/4 of the plate) e.g., seafood, lean meat, poultry, legumes and tofu and a closed fist size of carbohydrate foods (1/4 of the plate) e.g., rice, pasta, and potato.
2) Have regular meals. Aim to eat 3 main meals a day. If you need a snack, choose one that will keep you full until the next meal e.g., yoghurt, nuts, cheese on crackers.
3) Forgo frying. Cooking methods that use less fat are bake, boil, steam and stir fry. Healthier oils to use for cooking are olive, canola, and sunflower.
4) Choose low GI foods. Low glycaemic index (GI) foods such as basmati rice, sweet potato, multigrain breads will help keep blood sugars in good control.
5) Full of fibre. Eat a variety of vegetables, fruits, wholegrains, nuts, seeds and legumes for protection against heart disease and controlling blood sugars.
6) Get fishy with it. Have fish 2-3 times a week. Tinned fish is a quick and easy go to which can be built into a sandwich, a meal or even used as a snack.
Need any help? Dietitians can work with you to help achieve healthier eating approaches.
Don’t skip out on movement!
Moving your body in ways that feel good does wonders for PCOS symptoms. Whole body benefits are seen from being more physically active:
Mind: feeling better emotionally, greater self-esteem.
Body: better control of weight, regular periods, improved blood sugars.
Quick tips if you’re new to physical activity or in a rut:
1) If you’re not active, check with your doctor before starting.
2) Find an activity you enjoy doing. Movement includes yoga, dancing, jogging, gardening, walking, swimming, and weight training.
3) Get social. Buddying up with a friend or joining groups will help keep you showing up.
4) Start small. Create your long-term physical activity goals (recommendation is to aim for at least 30 minutes of moderate activity on most days) and plan out the small steps to achieving it. Gradually increasing your activity will help prevent you from being overwhelmed at the start of you journey.
Talk it out
Managing PCOS can be an emotional journey. The symptoms may have a negative impact on your mood, self-confidence and body image. Having poor emotional health can make it harder to look after yourself and impact your food habits and movement goals.
If you’re feeling down, stressed, anxious or depressed, get support by speaking to your doctor or a mental health clinician.
What can you do?
1. If you think you have symptoms like the ones mentioned above, talk to your doctor for a diagnosis.
2. If you are in Albany or the Great Southern region of Western Australia, consider seeing the Amity Health dietitians and mental health clinicians who can help in the management of PCOS.
Guest Author: Hannah Page - Dietitian Amity Health (Albany, Western Australia)
References:
2. Polycystic ovary syndrome (PCOS ) – Dietitians Australia
*The term ‘women’ in this article is intended to include intersex women and women with a transgender experience.