Polycystic Ovary Syndrome (PCOS)

Symptoms of Polycystic Ovarian Syndrome (PCOS)

Polycystic Ovarian Syndrome (PCOS) is a condition that affects up to 10% of all woman. PCOS is a disease that often cripples the quality of life for many woman. Common symptoms include:

• Abnormal hair growth
• Depression from the mental pressures of symptoms
• Hormonal imbalance
• Reproductive abnormalities
• Insulin resistance
• Obesity

The Importance Of Weight

50% of PCOS woman have insulin resistance which promotes fat storage making weight maintenance very difficult. Weight is gained very easily and weight loss is equally difficult meaning that most insulin resistant sufferers are obese also. It is common for insulin resistance to manifest into diabetes type 2 while obesity puts people at a much greater risk of developing a host of diseases including heart related diseases.

Losing weight is the most recommended means of reducing the symptoms of PCOS. Losing weight with PCOS is also very difficult and the situation for suffers can feel hopeless, leading to depression and anxiety. Diet and exercise adopted by many people probably will not work for the PCOS woman and alternative approaches need to be taken.

Diet

Like any person, the diet requirements of PCOS sufferers will vary, but they will have to pay very special attention to their diet in order to manage symptoms and reduce their risk of additional weight related diseases. The 50% of woman who have insulin resistance with PCOS will have a particularly difficult time losing weight as all the food they ingest will result in more then normal amounts of insulin production in their bodies, particularly carbohydrates.

Controlling carbohydrates in the diet can play a significant role in weight loss and this doesn't necessarily mean cutting them out altogether.

• Low glycemic food
  • Carbohydrates that have a lower glycemic index turn into sugar much slower then others reducing the amount of insulin released into the body all at once. A great deal of the hype is true, low glycemic food is a good thing. Furthermore, low glycemic food keeps you satisfied for longer, reducing hunger pains and low glycemic food is usually better for you with fibre and other essential vitamins and minerals.
  • The low glycemic foods one should eat are those that have had little to no processing such as
      > Brown rice
      > Brown pasta
      > Whole grains like barley and oats
  • The list of carbohydrates that one should stay clear of or replace is long
      > table sugar
      > cakes
      > biscuits
      > potatoes
      > Basically most things that are processed
• Calorie counting applies to anybody and being educated and mindful of the calorie content of food will help in planning the types and amounts of food to eat. Burning more calories then the amount eaten should help in weight loss

Exercise

A proper diet should be accompanied by some exercise

• Whatever can be enjoyed, easy to fit into a lifestyle is best such as walking, running or cycling
• Strength training can be extremely useful for weight loss also, as more muscle helps the body increase metabolism and burn more fat throughout the day. Light weights and more repetitions will tone without putting on bulk

Tips

There are some simple things you can do (provided you changes fit in well with your lifestyle and tastes) that are an excellent way of incorporating low glycemic food and exercise into your life more easily

• Breakfast can make or break a diet as starting off with a healthy low glycemic meal sets a precedent for the remainder of the day. They will keep you satisfied and energized for the morning in the lead up to lunch
  • Bran for cereal with chopped up fruit and skim milk
  • A basic bircher made from rolled oats, honey, yogurt, orange juice, choice of chopped up fruit and sultanas takes 5 minutes to make and a bulk amount can be made in advance to last a whole week
• Replace high GI snacks with fruit - they will keep you satisfied and energized for longer and help prevent overeating at the next meal
• Brown versions of white carbohydrates such as rice, bread and pasta may be a big change for some, but if you can learn to appreciate the differences in texture and taste, you may never feel like the white carbs again

Do not push yourself too hard with exercise. Start off easy and increase the intensity and length when you feel the desire.