Polycystic ovary syndrome (PCOS) is a chronic condition that affects about 15% of women during their childbearing years, causing symptoms that can have an impact on your reproductive health and your overall wellness, too. While some hormone medications can help relieve PCOS symptoms, many women find they can manage PCOS with a few essential lifestyle changes.
Shamsah Amersi, MD, is skilled in helping women navigate the challenges associated with PCOS, providing medical therapies and lifestyle guidance focused on improving their health and relieving their symptoms. Here, learn about some simple lifestyle changes that can help reduce your PCOS symptoms and help you enjoy better health and wellness.
PCOS derives its name from one of the condition's common characteristics: the formation of multiple cysts on one or both ovaries. These cysts develop when the ovaries fail to release an egg during ovulation.
Unreleased eggs can wind up forming cysts. These cysts release other hormones called androgens that, in turn, contribute to many of the symptoms of PCOS, including irregular periods and fertility problems.
Not only does PCOS cause uncomfortable symptoms, but it increases your risks of other serious and chronic health problems, too. Women with PCOS are more likely to develop:
Leading a healthy lifestyle is essential not only to reduce the symptoms of PCOS but to help you avoid these complications as well.
The good news is that these tips are simple to add to your regular routine and benefit your overall wellness.
PCOS often involves insulin resistance, making it difficult for the body to use insulin effectively. Insulin resistance can lead to high blood sugar levels and a significantly increased risk of developing type 2 diabetes.
Maintaining a healthy diet high in fiber-rich fruits and vegetables, lean protein, and healthy fats helps balance levels of insulin (and other hormones) to reduce the risk of diabetes and manage other PCOS symptoms.
Because PCOS affects insulin and blood sugar levels, it can also lead to problems with weight. In turn, being overweight can alter your hormone balance, leading to an increase in PCOS symptoms.
Even a modest weight loss of 5%-10% of body weight can help manage PCOS symptoms and improve your health in many other ways. You don't have to do it by yourself, either — Dr. Amersi offers medical weight-loss programs to help every patient achieve healthy weight goals without feelings of hunger or deprivation.
Being physically active helps you manage your weight, and it helps insulin levels, too. You don't have to engage in Olympic sports to gain the benefits of physical exercise. Instead, look for activities you enjoy so you're more likely to do them regularly (ideally daily).
It seems like stress is an ever-present factor for most of us, and its effects on our health can't be overlooked. Chronic stress alters hormone production, increasing the levels of cortisol (the so-called stress hormone) while disrupting levels of estrogen and testosterone, effects that can make PCOS symptoms worse.
Making stress management activities part of your daily routine can help. Meditation, yoga, deep breathing, and mindfulness activities are all excellent stress-relievers, but you can also lower stress levels by reading, listening to music, or doing other activities you enjoy.
Smoking increases the likelihood of insulin resistance and makes it harder to manage blood sugar levels. Plus, it increases your risk of cardiovascular disease, a serious complication that’s also associated with PCOS. Alcohol can lead to weight gain thanks to all those empty calories, and it can affect your hormonal balance, too.
PCOS elevates your risks of serious health problems, and regular exams are very important for keeping those potential complications in check. Blood work and other lab tests monitor your glucose levels and look for markers of cardiovascular disease and high cholesterol so you can take steps to prevent future problems.
PCOS can have long-lasting effects on your health and wellness, quality of life, and confidence. To learn how we can help you manage the symptoms and risks associated with PCOS, request an appointment online or over the phone with Dr. Amersi at her Santa Monica, California, office today.
