For today’s post, I wanted to focus on PCOS, otherwise known as Polycystic Ovarian Syndrome. Because September is all about spreading awareness about this condition, I wanted to provide some basic information and lifestyle tips for the PCOS warriors in the ZGYM. If you or someone you know has PCOS, please don’t be shy and give me a shout out in the comments below! This post is written mainly for you, and I hope these tips make a world of difference.

So, let’s dive into PCOS and give it the attention it deserves.

What is PCOS?

Polycystic Ovarian Syndrome is a special type of disorder affecting female hormones, metabolism, and reproduction. In a nutshell, PCOS is when the body is producing abnormally higher amounts of androgens, or male hormones. As a result, it can lead to a whole host of symptoms, including:

• Irregular or missing periods
• Facial hair (hirsutism)
• Abnormal hair growth on the rest of the body
• Male-pattern baldness or hair loss
• Acne
• Insulin resistance
• Blood sugar imbalances
• Weight gain (although you don’t have to be overweight to have it)
• (Small) cysts in the ovaries
• Infertility
• Trouble getting pregnant
• Anxiety
• Depression
• Fatigue
• Sleep apnea
• Down the line, PCOS can further lead to more serious problems, including heart disease, liver disease, obesity, endometrial cancer, and diabetes

[1] [2]

Did You Know…

Here are some interesting facts about PCOS.

First is that it’s not a new kind of disorder. It’s earliest reference dates back to 1721 where its symptoms were described by the Italian physician Antonio Vallisneri. [3] According to the National Polycystic Ovary Syndrome Association…

• Between 10-15% of women are estimated to have PCOS
• Up to 50% of women with PCOS are undiagnosed (I found one study claiming a higher number, with nearly 70% of women being undiagnosed) [4]
• Women with PCOS have three times the riskof developing endometrial cancer
• Nearly half of women with PCOS develop either type 2 diabetes or prediabetes before the age of 40
• The estimated annual cost to the American healthcare system for the diagnosis and treatment of PCOS is 13.8 billion dollars
• 1-in-10 women are affected by PCOS
• It is the #1 cause of infertility in women
• Cannot be cured
• Pregnant women with PCOS are twice as likely to premature delivery, and are at an even greater risk for gestational diabetes, high blood pressure, and miscarriage [2] [5]

Diagnosis and Treatment

With PCOS, it’s easy to self-diagnose based on symptoms. But the tried and true method of finding out whether or not you have it is by getting a medical diagnosis. Although doctors can diagnose based on symptoms like high levels of androgen and irregular periods, they typically go for accurate readings with blood tests, ultrasound, and/or pelvic exam. [2]

As far as treatment goes, there are several options, along with lifestyle modifications. (Please note that this is not meant to diagnose or treat you.) There are birth control pills, which will can regulate your period, prevent endometrial cancer, and provide symptomatic relief from symptoms like acne, hirsutism, and hormonal imbalance. You also have a diabetes drug known as Metformin, which improves PCOS by regulating insulin. For women with PCOS who are trying to get pregnant, there’s the fertility drug known as Clomiphene (Clomid). The only downsides are that it works a little too well by increasing the chance of having multiple babies or twins. Finally, you can get surgery. This will be in the form of ovarian drilling, which is a type of procedure where tiny holes are made (via laser or heated needle) into the ovary to encourage ovulation. [2] [6]

Lifestyle Tips

While I cannot prescribe any sort of treatment for PCOS, there are a few lifestyle tips that I can totally get behind and recommend. These are not only applicable for PCOS mind you. They’re great for general health, too:

• Switch to Whole Foods: You cannot deny the importance of eating real, whole foods. I’m talking about unrefined foods found in nature, whether that be plants or animals. This should be the foundation of every healthy lifestyle. When you cut out the garbage ingredients like preservatives, refined flour, sugar, and table salt, you’re helping your body to balance its hormones more effectively.
• Exercise Regularly: Let me count the ways. From the get-go, it will definitely help with weight maintenance. But it also helps to manage blood sugar, relieve depression and anxiety, and yes, according to research, improve symptoms of PCOS. A 2015 pilot study from the peer-reviewed journal PLOS ONEshows that a combination of HIIT and strength training resulted in healthier outcomes in women with PCOS. [7] (Which is already done in the ZGYM!)
• Say No to Sugar: It’s time to break up with sugar with PCOS now in the picture. I’m not saying this to be mean. But when it comes to PCOS, you’re at a greater risk of diabetes and insulin resistance, both of which are affected by imbalanced blood sugar levels. And a common trigger behind dysregulated blood sugar levels is sugar. And by sugar, I’m not referring to foods like coconut water or sweet potatoes (not unless you OD on them). What I’m talking about is refined, processed sugar from, well, processed foods. You know, things like sports drinks, desserts, candy, snacks, and fast foods. Not only do they lead to weight gain, they also mess with your cravings, hormones, gut health, and yes, even your mood. Just say no!
• Watch Out for Endocrine Disruptors: EDs are types of chemicals that disrupt hormones. They basically mimic hormones and screw with your reproductive system (i.e., xenoestrogens) and include BPA, dioxin, glycol ethers, pesticides, and phthalates. Simple ways to limit your exposure include opting for non-stick cookware, ditching plastic, and using paper or non-plastic shopping bags. (For more on endocrine disruptors, check out this post.)
• Consider a Low Carb Diet: Because blood sugar imbalances are connected with PCOS, it helps to cut back on the carbs. Unless you’re exercising for tons of hours, the excess carbs can lead to blood sugar and insulin spikes. Both can worsen PCOS! Going either low carb or keto may help to manage these imbalances, making life a lot easier when dealing with PCOS. If you need a structured plan, try either my Keto or Z-Shred meal plans! (At the very least, be sure to replace processed, refined carbs from whole food sources.)
• Get Enough Sleep: Want to balance hormones without spending a dime? Get enough sleep! I’m not even joking about this one. While catching up on Z’s is not going to cure or relieve you from PCOS, it’s definitely going to set up a better environment for your hormones to function. Research even shows that women with PCOS are susceptible to sleep disturbances, which can mess with insulin, cortisol, and hormones. [8] All the more reason to hit the hay! (For my top sleep tips, read my post here!)

 Over to You

Hopefully you can see that PCOS needs to be taken seriously. It’s definitely a serious condition, and with so many women being undiagnosed, it’s important to pay attention to the signs and symptoms in order to get the right treatment. You’ll be preventing a number of serious complications down the line, too. So, ladies, don’t be afraid to talk to your doctor, and consider these tips if you yourself have PCOS!

Sources:

[1] https://www.webmd.com/women/symptoms-of-pcos
[2] https://www.healthline.com/health/polycystic-ovary-disease
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3553224/
[4] https://www.ncbi.nlm.nih.gov/pubmed/19910321
[5]https://pcoschallenge.org/pcos-awareness-month/
[6] https://pcoschallenge.org/pdf/PCOS-Evidence-Based-Guideline.pdf
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583183/
[8] https://www.ncbi.nlm.nih.gov/pubmed/25432918