As we approach September 1st, the spotlight shifts to a women’s health issue that is often either overlooked or simply unknown: polycystic ovarian syndrome. Commonly called PCOS, this hormonal disease (which is currently without a cure) impacts the lives of ten million women world-wide, five million of whom live in the United States. That means for about every ten women you know, at least one of them is struggling with PCOS. During this week’s blog, join Gaithersburg Dietitian Kay Loughrey as she spreads awareness to help in the fight against PCOS!
For women who have PCOS, they understand this chronic disease is a silent and unseen lifelong struggle that can often feel lonely and discouraging. One way we can help these warrior women is by gaining and spreading awareness so that one day more research will be focused on PCOS and its cure. As a hormonal disfunction disease, PCOS causes excessive male hormone production, reduced female hormone production, and growth of smalls cysts (sacks filled with fluid) on the ovaries, producing a variety of symptoms ranging from facial hair growth and weight gain to irregular menstruation and infertility. Later in life, PCOS can also place women at higher risk for diabetes, high blood pressure, and even heart attacks. Although some research points towards genetics, it is not completely clear what causes this disease, and sadly, PCOS often goes undiagnosed while many in the general public are not even aware that it exists.
But there is hope! While there is no cure, PCOS symptoms can be managed in such a way that the negative effects are reduced. Lifestyle changes such as weight management have been known to help improve PCOS symptoms drastically with weight loss being extremely helpful if even ten to twenty pounds are lost. Such weight loss can improve menstrual cycles and fertility as well as lower some of the risks and negative symptoms that PCOS causes. Maintaining a regular routine of moving your body and reclaiming a healthy clean diet are two of the best ways to assist with weight loss. Discover more about how to conscious clean eating choices here.
Now that you are more aware, it’s time to share! With the number of women in our lives who are silently battling this chronic disease alone, we need to do our part to spread the awareness and help work towards fighting PCOS symptoms and finding a PCOS cure. Visit the PCOS Awareness Association to learn more and remember! On September 1st, wear teal and spread the word!
5 Tips for Moving Your Body:
- Take a brisk walk in the morning before work. The sunrise is worth it every time.
- Enjoy a good hike on a trail that fits your level of hiking. Remember to enjoy nature!
- Find a bike path and go for a ride. You will be surprised how quickly the miles pass.
- Pick a new athletic hobby and challenge yourself to learn it. New friends are a bonus!
- If possible, always take the stairs! Your muscles will thank you.
5 Tips for Clean Eating:
- Eat a balanced diet that is low in processed carbohydrates and high in fiber, whole grains, fresh fruits and vegetables, and anti-inflammatory foods.
- Try limiting processed carbohydrates and foods high in dairy, as gluten and dairy foods often irritate PCOS symptoms making them worse.
- Note the nutrient density (how nutritious a food really is compared to its calories) when choosing foods.
- Do not forget to hydrate properly! Hydration is key in a healthy diet, as water plays such a vital role in how your body will digest and process food.
- Remember: it is okay to personalize your diet for Every person is unique!
Resources
PCOS Awareness Association. Pcosaa.org. https://www.pcosaa.org/. Accessed July 13, 2023.
National Library of Medicine. Polycystic Ovary Syndrome. MedlinePlus. https://medlineplus.gov/polycysticovarysyndrome.html. Last updated August 28, 2018. Accessed July 13, 2023.
National Library of Medicine. Managing polycystic ovary syndrome. NIH MedlinePlus Magazine. https://magazine.medlineplus.gov/article/managing-polycystic-ovary-syndrome-a-common-health-condition-for-women. Published September 18, 2018. Accessed July 13, 2023.
Pollie. Nutrition & PCOS: The Challenges of Clean Eating. https://www.pollie.co/blog/challenges-of-clean-eating. Published June 3, 2022. Accessed July 13, 2023.
Eunice Kennedy Shriver National Institute of Child Health and Human Development. Treatments to Relieve Symptoms of PCOS. https://www.nichd.nih.gov/health/topics/pcos/conditioninfo/treatments/relieve. Date updated 1/31/2017. Date accessed July 13, 2023.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Karis N. Hicks
North Carolina Central University
M.S. – Nutrition Studies
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