Women, time to hit the gym

Dr Neena Jain

Today’s fast-paced life is full of physical and mental challenges, especially for women who have to maintain a fine balance between work and family commitments. A sedentary lifestyle and unhealthy eating habits coupled with stress is leading to an increase in the incidence of a number of health problems. Polycystic ovarian syndrome (PCOS) being one of them. Multiple small cysts form in the ovaries causing a number of symptoms, which if left uncontrolled can lead to serious long-term effects. It starts with puberty and ends at menopause.

Factors at play

The exact cause is not fully understood. Multiple factors play a part in giving rise to a number of symptoms of PCOS. Hormonal imbalance and an excess of circulating male hormones causes symptoms like loss of ovulation and menstrual irregularities which maybe in the form of absent, infrequent, scanty or excessive bleeding. There may be complaints of infertility, acne, excessive hair growth on face and body (Hirusutism) or thinning of hair and male pattern baldness.  

There is metabolic dysfunction due to an increased resistance to insulin, a hormone which regulates sugar levels in the body. This aberration in insulin resistance and its levels gives rise to a vicious cycle of weight gain and obesity and worsening of PCOS symptoms. The genes you are born with are also thought to play a role. If your mother or sister is suffering from PCOS, it is likely you may also have it.

How it affects 

PCOS women usually suffer from low self-esteem as a consequence of poor body image, obesity and hirsutism. Those with infertility in particular are prone to anxiety and depression. Stress plays further havoc with the hormones and metabolism. 

In the long run, the metabolic impairment seen in PCOS can lead to heart disease, Type 2 diabetes, high blood pressure, high cholesterol and endometrial cancer. 

How to manage

Management is as per individual symptoms. Your consulting doctor usually makes the diagnosis of PCOS, based on the presenting clinical symptoms, ultrasound findings and hormone levels. It is possible to control PCOS with proper medication and lifestyle changes. Make sure to consult a doctor before you start any medication. 

A healthy diet, which helps to reduce weight and improve insulin sensitivity is a must. Complex carbohydrates and foods with high fibre and low glycaemic index in moderate amounts should be taken to avoid sudden sugar spikes. Substitute refined flour with whole grains in the form of whole wheat bread, atta with bran, brown rice, oatmeal, beans and lentils. Say no to refined sugars, processed, fried and junk food with high sodium and sugar content. Eat more of fruits and vegetables like guava, apple, citrus, tomatoes, kale, methi and spinach with a good helping of high fibre salads. Go easy on the  dressing. High intake of proteins in the form of lean meat, eggs, tofu, chicken and fish keep you fuller for longer. Fair quantity of omega 3 fatty acids which can be found in fish, nuts and seeds like chia and flax.

Exercise releases feel good endorphins, burns fat, improves metabolism and muscle mass and reduces weight. Exercise at least for 30 minutes daily, five times a week. It can be brisk walking, cycling, swimming, aerobics or hitting the gym .

Relieving stress is important as anxiety and stress play a very big part in aggravating the symptoms. Meditation, yoga, music therapy, maintaining a good friends circle, or investing time in some enjoyable hobby can go a long way in the holistic management of PCOS. 

(Jain is a Zirakpur-based gynaecologist)