Polycystic Ovary Syndrome (PCOS) is a condition in women that is caused by hormone imbalances that result in irregular periods, acne, and sometimes extra hair growth. 4.5 million Filipinas are diagnosed with PCOS which ranges from the start of their reproductive age to later adult life.
If not managed properly, PCOS could lead to long-term health problems like infertility, diabetes, and an increased risk of developing ovarian cancer. It has also been shown to worsen the psychological well-being of Filipina women due to its disruptive side effects on their everyday quality of life.
The prevalence of PCOS in the Philippines is significant. However, with early detection, diet, and lifestyle modifications, the risks and complications associated with the disease can be managed. This Nutrition Month, learn how to avoid PCOS by adopting these top three diet and lifestyle habits:
Diet for women with PCOS
Current research shows that diet for women with PCOS plays a crucial role in its management and prevention. A balanced diet rich in nutrients and low in processed sugars and unhealthy fats can help regulate insulin levels and hormone balance, key factors in controlling PCOS symptoms. PCOS prevention through diet modification can be done through the following:
1. Include high-fiber vegetables in your meals.
High-fiber vegetables help lower blood sugar and reduce inflammation.. Broccoli, spinach, and brussels sprouts can help stabilize blood sugar levels and reduce inflammation associated with PCOS. These vegetables are rich in antioxidants and essential nutrients that support overall health and hormonal balance which make them important for a healthful Polycystic Ovary Syndrome diet.
2. Consume whole grains regularly.
Whole grains prevent insulin spikes and keep you full longer. Regularly eat whole grains like oats, quinoa, and brown rice which are part of a beneficial diet for women with PCOS as they help prevent sudden spikes in insulin levels. These grains also provide sustained energy and promote a feeling of fullness, which can aid in weight management—a crucial aspect of managing PCOS symptoms and improving overall metabolic health for women susceptible to the condition.
3. Opt for unprocessed foods.
Unprocessed foods keep you away from unhealthy fats and unnecessary sugars that can exacerbate hormonal imbalances. Choosing whole, natural foods over processed alternatives supports better metabolic health and overall well-being in women susceptible to PCOS. These foods contribute to long-term health benefits and can help you avoid PCOS.
Lifestyle changes for women with PCOS:
Studies show that besides a well-managed diet for women with PCOS, continual physical exercises have also been observed to reduce its harmful effects. Periodic physical activity improves insulin sensitivity, promotes weight loss, and helps regulate menstrual cycles, which alleviates some of the most challenging symptoms of PCOS.
1. Manage weight with portion control Weight management through proper portion control is essential for women with PCOS, as excess weight can worsen symptoms and increase the risk of complications such as diabetes. Adopt healthy portion sizes and be mindful that what you eat can contribute to the maintenance of a healthy weight to prevent PCOS effectively.
2. Improve muscle mass with regular exercise
Regular exercises like brisk walking, swimming, or strength training, not only help to manage your weight but also improve muscle mass and insulin sensitivity. These benefits are crucial for women with PCOS to regulate hormone levels and reduce the risk of long-term health issues, promoting a healthier body composition and supporting a diet for women with PCOS.
3. Try activities that can manage chronic stress
Incorporate stress-relief activities like yoga, meditation, or deep breathing exercises to help manage your chronic stress levels. This is important as stress can exacerbate hormonal imbalances in women with PCOS. These practices promote relaxation, improve mental well-being, and contribute to overall hormonal balance and health that fosters a holistic approach to prevent PCOS and support efforts to avoid polycystic ovary syndrome.
PCOS Prevention to Empower Women
Incorporating these diet and lifestyle changes can significantly enhance women's health and well-being through the prevention of PCOS. By making informed choices about nutrition and physical activity, women can take the necessary steps to empower themselves and improve their overall health. These habits help in PCOS prevention as well as promote a brighter, more balanced life for women.
This Nutrition Month—and beyond, you can ensure your long-term health as a woman. Sun Life offers health insurance plans specifically tailored to women’s health needs. Sun Maiden and Sun Maiden Plus provide life insurance coverage to secure your personal health and provide benefits for female-specific illnesses and surgeries.
Talk to a Sun Life advisor to secure your health today!
ALSO READ: 6 Important reasons why women need life insurance
.png)
