PCOD & PCOS - Diet and Lifestyle Intervention

cdmkfitness
Jul 16, 2024
4 min read

The condition of PCOD and PCOS is showing an increasing trend with a surge of different a more hectic and multitasking lifestyle coupled with irregular diet and sleep patterns in women. Though PCOD and PCOS are used interchangeably, there are some differences in the complexities involved. In this article we aim to talk about both the conditions and highlight the key differences in them. We also put forward the dietary interventions to help manage these conditions.

Both the medical conditions are associated with ovaries and hormonal

imbalance in women during their reproductive age (between 12 to 51

years) and depicts the same symptoms. Here are differences between

PCOD and PCOS.

PCOD	PCOS
(Polycystic Ovarian Disease) (Polycystic Ovarian Syndrome) PCOD is a common disorder 10% of world women population affected by it.	PCOS is a serious medical condition around 0.2- 2.5% of world women population affected by it.
PCOD is a condition in which ovaries produce many immature or partially mature eggs, this happens due to poor lifestyle, obesity, stress and hormonal imbalance.	PCOS is a metabolic disorder; more severe form of PCOD can lead to an incomplete ovulation where the ovaries stop releasing eggs.
PCOD doesn’t affect fertility in women, In this condition	PCOS may seriously affect fertility in women.
women still can ovulate, become pregnant with little help, following medications can complete pregnancy.	women may not ovulate regularly, making them hard to get pregnant. If they become pregnant, utmost care with healthcare support will be needed with continuous assessment.

Polycystic ovary syndrome (PCOS) is a problem with hormones that happens during the reproductive years. If you have PCOS, you may not have periods very often. Or you may have periods that last many days. You may also have too much of a hormone called androgen. It's one of the most common causes of infertility.

It can,

Stop your periods or make them hard to predict
Cause acne and unwanted body and facial hair
Raise your risk for other health problems, including diabetes and high blood pressure

Some people with PCOS have cysts (small sacs of fluid) on their ovaries. That’s why it’s called “polycystic.” But the name is a bit misleading because many people with the condition don’t have cysts. In fact, many don’t have symptoms at all. That's one reason why up to 70% of those with PCOS don’t know they have it.

COMMONLY SEEN SYMPTOMS

· Poor mental health

Depression, high stress, anxiety, mood swings, & irritability.

· Sleep problems

Inability to sleep, waking up in the middle of sleep, sleep apnea.

· Cysts and lumps

Ovarian cysts, being cysts in breasts or other body parts, follicular cysts.

· Digestive health

Bloating and constipation, uncontrolled hunger, sugar cravings, food cravings.

· Weight problems

Excess weight gain, hard to lose weight, belly fat, excess weight loss.

· Hair health

Hair loss or alopecia, hirsutism i.e excessive hair on the face, arms, neck, etc.

· Skin problems

Cystic acne, dark spots on the skin, skin tags, bleeding gums.

· Poor fat profile

High cholesterol, high triglycerides, and fatty liver.

· Difficulty to get pregnant

Frequent miscarriage, inability to conceive, infertility, low sexual drive.

· Period problems

Irregular period, period cramps, spotting in between periods, heavy bleeding & scanty menstrual flow.

Causes

The exact cause of PCOS isn't known. Factors that might play a role include:

· Insulin resistance

Insulin is a hormone that the pancreas makes. It allows cells to use sugar, your body's primary energy supply. If cells become resistant to the action of insulin, then blood sugar levels can go up. This can cause your body to make more insulin to try to bring down the blood sugar level.

Too much insulin might cause your body to make too much of the male hormone androgen. You could have trouble with ovulation, the process where eggs are released from the ovary.

One sign of insulin resistance is dark, velvety patches of skin on the lower part of the neck, armpits, and groin or under the breasts. A bigger appetite and weight gain may be other signs.

· Low-grade inflammation

White blood cells make substances in response to infection or injury. This response is called low-grade inflammation. Research shows that people with PCOS have a type of long-term, low-grade inflammation that leads polycystic ovaries to produce androgens. This can lead to heart and blood vessel problems.

· Heredity

Research suggests that certain genes might be linked to PCOS. Having a family history of PCOS may play a role in developing the condition.

· Excess androgen

With PCOS, the ovaries may produce high levels of androgen. Having too much androgen interferes with ovulation. This means that eggs don't develop on a regular basis and aren't released from the follicles where they develop. Excess androgen also can result in hirsutism and acne.

HOW TO GET RID OF PCOS..!

Diet and lifestyle guidelines

1) Incorporate food with anti-inflammatory property, such as turmeric, ginger, garlic, green leaf, vegetable berries, and green tea. These foods help reduce inflammation and may elevate some PCOS symptoms.

2) Consume 2 cups spearmint tea with ginger and cinnamon.

3) Regular physical activity including strength training, yoga, resistance training or cardiovascular exercises should be done.

4) Limit Added Sugars and Sweets. Avoid consumption of fried food, fast food & packaged food.

5) Alcohol and smoking are strictly prohibited.

6) Practice seed cycle therapy.

So WHAT IS SEED CYCLING?

Seed cycling is a daily routine of eating certain combinations of four seeds to regulate & improve your menstrual cycle & reduce its uncomfortable symptoms.

DO’S AND DON’T ABOUT PCOD/PCOS

Food group	Do’s	Don’t
Cereal	Complex carbohydrates like whole wheat, buckwheat, and millets including jowar, bajra, ragi, kodo millet, quinoa & foxtail millet.	Simple carbohydrates like maida, sago and white rice.
Pulse & legumes	Should consume at least 2 servings per day. Includes moong dal, chickpeas, rajma, urad dal, chana, red lentils, beans & peas.	Avoid soya chunks and soya chaap.
Milk & Products	Good quality dairy like dahi, paneer, ghee, milk and buttermilk can be consumed.	Processed dairy like cheese, ice- creams and sugary desserts should be avoided.
Fruit	Fruits should be consumed every day and 2 servings are recommended.	High GI fruits like banana, chikoo, mango, custard apple and grapes should be Consumed only in small quantities.
Vegetables	5-6 servings of vegetables should be consumed. Include at least 2-3 serving of leafy greens daily. Cruciferous vegetables should be consumed for better hormone detoxification.	-
Fats	Ghee and oil consumption should be limited to 5 servings.	Avoid deep fried foods.
Nut & oilseeds	Nuts like almonds, walnuts, peanuts and pistachios should be consumed. Seed cycling should be practiced.	Avoid salted nuts.
Eggs and meat	Fish and Lean cuts of chicken, like breast can be consumed daily. 2 egg whites with 1 yolk can be consumed.	Avoid red meat, pork and beef. No frying meat only grilled, baked, steamed or boiled meat is allowed.
Sugars	Consume limited quantities of jaggery ( 2-3 teaspoons )	Avoid white processed sugar.

v SUPPLEMENTATION

Inositol and berberine for treating PCOS:

Over the past few years Inositol, and more recently berberine, have both gained global popularity for their claims in treating a range of PCOS symptoms such as insulin resistance and elevated androgen (hormone) levels.

Inositol:

Inositol is a naturally occurring compound that belongs to the B-vitamin complex. It plays a crucial role in various cellular processes and is important for the proper functioning of neurotransmitters and insulin signaling in the body.

Berberine:

A bioactive compound derived from various plants, particularly in the Berberis genus. It is known for its medicinal properties and is used as a dietary supplement, recognized for its potential in managing conditions such as diabetes, cholesterol levels, and gastrointestinal issues.