What is it?
Polycystic ovary syndrome (PCOS) is a common disorder of female hormone function, the causes of which are still unclear. It is a multifactorial syndrome that:
– Occurs mainly in women of reproductive age (15-44 years).
– Affects approximately 5-10% of women.
– Often women are unaware that they have the syndrome.
What are the symptoms?
It is characterized by a different phenotype in each case and its diagnosis is made when the following clinical signs are confirmed:
- Menstrual cycle disorder (amenorrhea or oligomenorrhea)
- Hormonal imbalance with the main manifestation being increased androgens (hirsutism, acne, hair loss)
- Insulin resistance
- Increased weight
- Infertility
- Many small cysts in the ovaries
What is the cause?
The main cause of the syndrome remains unknown, but scientific studies suggest that both environmental and genetic factors are involved.
Environmental factors that play an important role in the appearance of the syndrome are:
- Lack of physical activity
- Smoking
- Stress
- Dietary habits
Polycystic Ovary Syndrome may also be associated with other diseases such as high blood pressure, cardiovascular diseases, disturbed blood lipid values and Type II Diabetes Mellitus.
The increased androgens observed in the syndrome have been found to be an aggravating factor in insulin resistance and conversely, insulin resistance is an aggravating factor in the syndrome.
Tips for managing the syndrome
Weight control
Since obesity worsens the clinical presentation of the syndrome, weight control and reduction is a key tool in its management. It is recommended to lose at least 5-10% of body weight in cases of obesity and maintain a normal body mass index (BMI 18.5-24.9 Kg/m2)
Reduction of sedentary lifestyle
An increase in movement in adults aged 18 – 64 years, at least 150 minutes of moderate intensity per week or 75 minutes per week of muscle strengthening on 2 non-consecutive days per week contributes significantly to the regulation of weight, insulin and psychology.
For adolescents, it is recommended to exercise at least 60 minutes of moderate to vigorous intensity per day, including exercises with resistance or weights that strengthen muscles and bones at least 3 times a week.
Medication
In adult women with PCOS and BMI ≥ 25kg/m2, the contribution of medication to weight management and metabolic outcomes is being examined.
Mental peace and stress reduction
Self-monitoring of emotions and better management of stimuli helps regulate stress hormones that negatively affect the syndrome. In this effort, the help of a psychologist is considered important.
By following a balanced diet with small, frequent meals and incorporating exercise into your daily routine, it is possible to observe weight loss, if necessary, improvement in the symptoms of the syndrome, but also a general improvement in your quality of life.
Sleep
A good sleep schedule helps reduce stress levels and regulate hormones such as cortisol, ghrelin, and insulin, which affect stress management, weight, and appetite.
Supplements
Natural herbal supplements such as yarrow, licorice root, chromium, and magnesium can help balance hormones, improve insulin resistance, and regulate a healthy menstrual cycle.
Diet and Polycystic Ovary Syndrome
The Mediterranean diet is a model suitable for treating the syndrome, rich in low glycemic index carbohydrates, fiber, vitamins and antioxidants.
Low Glycemic Index Foods
The glycemic index (GI) is a ranking system that shows how quickly blood sugar rises after consuming specific carbohydrate foods. Consuming foods with a low GI can improve insulin levels and reduce symptoms of the syndrome.
High GI foods
- White bread
- White rice
- Processed breakfast cereals
- Puff pastry
- Salty snacks (chips, crackers)
- Sugar and foods containing ‘‘hidden’’ sugar
- Soft drinks and juices with a high sugar content
Low GI foods
- Whole grain/multigrain bread
- Low GI rice e.g. Basmati, parboiled
- Unprocessed cereals e.g. oats, muesli
- Fruits
- Vegetables
To better understand the concept of the glycemic index (GI) of a food, we should mention that it also depends on:
Their processing. The more processed a food containing carbohydrates is, the higher its glycemic index. That is why whole grain products raise blood sugar less than white ones.
Their ripening. The riper the fruits, vegetables and nuts are, the higher their glycemic index.
The cooking time. The longer pasta, legumes or vegetables are cooked, the higher their glycemic index.
Their acidity. Adding acidic substances, such as lemon juice or vinegar, reduces the glycemic index of foods.
Their composition. If we mix high glycemic index foods with low glycemic index foods, such as rice with vegetables, we reduce their effect on blood glucose levels.
Low AGEs Diet
AGEs (Advanced Glycation End Products) known as glycation end products or glycotoxins, are a group of molecules with a particularly oxidative effect.
Increased dietary intake of glycotoxins increases androgens in women with Polycystic Ovary Syndrome, while avoiding them significantly improves the syndrome profile.
Ways to reduce the glycotoxin content of foods:
Cook and bake foods at a lower temperature and for longer, covered in containers with a lid, so that they retain higher levels of moisture.
Avoid fried foods and soft drinks.
Do not use ready-made sauces from the market (e.g. BBQ)
Stay close to the Mediterranean Diet model, with more fruits and raw vegetables, plenty of fish and consume less meat.
In conclusion, the improvement of symptoms and weight loss in girls suffering from Polycystic Ovary Syndrome is based on a balanced and personalized diet, pharmacotherapy, and a reduction in sedentary lifestyle and smoking.
