Polycystic Ovary Syndrome, also known as PCOS, is a common health condition that affects about 1 in 10 women of childbearing age. This coming September marks the largest PCOS Awareness Month to date, which is meant to inform patients about PCOS and address the needs of the PCOS community. Below we talk about what you need to know about PCOS and how you can live well with this disease.
What is PCOS?
PCOS is used to describe the signs that come with this disease that are caused by issues with a woman’s hormones. The name comes from the many cysts, or fluid-filled sacs, that grow on a woman’s ovaries and cause changes to the female hormones. These cysts can produce more androgens, hormones that are found in larger amounts in males, that can cause several problems.
Signs of PCOS Include:
- Irregular periods, periods that become less frequent, very heavy or not at all
- Weight gain
- Insulin resistance, leading to a higher risk of type 2 diabetes
- Acne or oily skin
- Excess hair growth
- Thinner hair or baldness
- Hirsutism, or extra hair on the body
- Infertility, or difficulty becoming pregnant
How is PCOS Diagnosed?
The cause of PCOS is unknown, which is why sometimes detecting this disease can be hard. A healthcare provider can determine if you have PCOS by asking you about your health history, symptoms, perform an ultrasound and blood tests. An ultrasound can check your ovaries for cysts (although some people may not have this) and a blood test can check for changes in your hormones or blood sugars.
You may be at higher risk of having PCOS if you have a female family member (for example, a mother, grandmother, or aunt) that has been diagnosed with PCOS in the past.
How to Manage PCOS
Managing PCOS usually involves taking medicines to control hormones and blood sugar levels, as well as lifestyle changes. A medical provider can walk you through these options.
Managing PCOS can also be done through lifestyle changes. Improvements in diet and exercise can help decrease your symptoms of this disease and improve your overall health.
Recommendations for Managing PCOS
Focus on Higher Quality Carbs
- Fruits and vegetables: Fill your plate with colorful fruits and vegetables. They’re full of vitamins, minerals, and fiber, which can help manage blood sugar levels.
- Whole grains: Choose whole grains like brown rice, quinoa, and/or whole-wheat bread instead of white grains. The fiber in whole grains also helps manage blood sugars.
Pair Your Carbs with Lean Proteins and Healthy Fats
- Choose leaner proteins more often, like chicken, turkey, or fish. Beans, lentils, and tofu are also great plant-based options.
- Healthy fats like avocados, nuts and nut butters, seeds, and olive oil can help reduce your risk of other diseases and improve your heart health.
Limit Bad Fats
- Saturated and trans fats increase the risk of heart disease. Try to cut back on unhealthy fats found in fast foods, fried foods and processed snacks.
Watch Portion Sizes
- Use the Plate Method: Aim to have ¼ plate carbs or starch, ¼ plate protein and ½ plate of vegetables at meals.
- Aim for consistent meals and snacks throughout the day: Eating more consistently throughout the day can help make sure your blood sugar levels are more stable. For snacks, pair a carb with a protein, like apples with peanut butter, crackers with cheese, or vegetables with a dip.
For more customized recommendations or help incorporating these recommendations into your daily lifestyle, schedule an appointment with Avance Care Nutrition Services. Visit our website for more information, or call (919) 237-1337, option 4, to speak to a nutrition coordinator.
References:
https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos
