Polycystic Ovarian Syndrome (PCOS) Do’s And Don’ts
Posted on July 28, 2020 | Author and Reviewed by: Rose Ann C. Galera, RPh
What are some PCOS dos and don’ts?
- Do: Optimize Your Diet
- Don’t: Overlook Rest
- Do: Take Proper Medication
- Don’t: Smoke
- Do: Maintain an Active Lifestyle
New to PCOS? Apart from the fact that you get irregular periods (or no menstruation at all), you’ve probably experienced some of its other symptoms such as acne, excessive hair growth, insulin resistance, unwanted weight gain, and for some women, the struggle to conceive. Dealing with this can be quite frustrating and overwhelming at times. But, don’t let this bring you down! There may be no cure to PCOS just yet, but fortunately, there are many ways you can eliminate its symptoms to help you feel better. Making some lifestyle changes along with PCOS do’s and donts will do the trick.
Starting as early as today won’t only help you with PCOS symptoms, but it will also lower down your risk of acquiring health problems down the line. When left unmanaged, PCOS can have you develop health concerns such as diabetes, high blood pressure, endometrial cancer, and even depression. To get you started, here’s a list of do’s and dont’s for PCOS:
Do: Optimize Your Diet
Your diet and the food you consume play a huge role in the influence of your PCOS symptoms. Optimizing your diet and being mindful about what you eat is key.
Women with PCOS often have higher insulin levels. This is what causes ovaries to produce more testosterone and the reason why you may find it harder to lose weight. To help with this, add high-fiber foods. These foods can help combat insulin resistance by slowing down your digestion and minimizing the impact of sugar on through your blood. Great examples of these are broccoli, avocados, beans, and apples. Lean meat is also highly recommended as this can help with stabilizing blood sugar, supporting weight loss, and keeping you fuller for longer.
On the other hand, there are also foods that you should be avoiding like refined carbohydrates and highly-processed food. This can aggravate insulin resistance and cause even more inflammation. Instead, replace these with unrefined whole grains, non-starchy vegetables, and nuts.
Lastly, it may be tempting to binge on your favorite sugary snacks and drinks. However, excessive amounts of sugar is a big no when it comes to PCOS. Sugar is one of the main causes of insulin resistance. But don’t worry, there are healthier and more delicious alternatives like fresh fruits, yogurt, fruit smoothies, and dark chocolate!
Don’t: Overlook Rest
Gawing priority ang tamang pahinga at pagtulog. Ang pagkukulang sa tulog at pahinga ay humahantong hindi lamang sa pagkapagod kung hindi pati na rin sa pagbabago ng mood, pagkagutom, pagbaba ng insulin resistance, at pag taas ng mga cravings. Ang mga babae na may PCOS na hindi nakakakuha ng sapat na tulog ay mas madaling magutom, mas tataas ang timbang, at mas mataas ang tsansang magkaroon o madagdagan ang acne.
Do: Take Proper Medication
While it may be helpful to read through tips online about PCOS, you should never be taking or purchasing medication without consulting your doctor. A medical professional will always know what’s best for you, your body, and the severity of your condition. When you get prescribed medicine, remember to take it religiously. Skipping these and being inconsistent can lead to ineffectiveness of the treatment, and can actually be dangerous for your health as well.
Alam nating lahat na ang paninigarilyo ay hindi mainam. Ang paggamit ng tabako ay lalong hindi nararapat para sa mga kababaihan na may PCOS.
Ang paninigarilyo ay nagdudulot ng sakit sa puso at maaaring maging sanhi ng mga clots ng dugo sa mga kababaihan na umiinom ng birth control para sa PCOS. Ang paninigarilyo rin ay nauugnay sa pagtaas ng adrenal responsiveness, decreased prolactin levels, at mas nakakabahalang lipid profile sa mga kababaihan na may PCOS.
Do: Maintain an Active Lifestyle
Most women who are diagnosed with PCOS struggle with losing weight or even face the issues of obesity. Don’t neglect this, as it can lead to more negative complications in the long run. It is best to maintain a healthy weight by staying active or incorporating at least 30 minutes of exercise each day. Apart from this, staying active and getting your body moving also helps lower cholesterol levels and the excessive hormones in your body.
There are a number of symptoms that come with PCOS. It can be quite frustrating at times, but you can eliminate these and help yourself feel better by committing to lifestyle changes and following the PCOS do’s and donts.