Polycystic Ovarian Syndrome (PCOS)
PCOS is a hormonal disorder affecting 5–10% of women from late adolescence to menopause, making it one of the most prevalent hormonal issues during reproductive years. Beyond being a primary cause of infertility, PCOS poses additional health risks.
Symptoms commonly associated with PCOS include irregular or absent periods, excessive hair growth or hair loss, difficulty conceiving, acne, and weight-related challenges, especially around the midsection.
While PCOS diagnosis typically requires only a few investigations, various hormonal and blood chemistry changes are evident in studies. These changes may include multiple small follicles in the ovaries, elevated insulin levels, abnormal blood lipids, abnormal glucose metabolism, and increased androgen levels, commonly known as 'male hormones,' even though they are present in small amounts in women.
The connection between PCOS and type 2 diabetes is noteworthy. Approximately 50-70% of women with PCOS experience insulin resistance, where the body's insulin function is impaired. Insulin is crucial for regulating blood glucose levels, and when resistance occurs, the pancreas compensates by producing more insulin. This insulin resistance becomes a risk factor for type 2 diabetes, gestational diabetes during pregnancy, and pre-diabetes.
Elevated insulin levels associated with PCOS contribute to issues such as fat storage, abnormal blood lipids (including low HDL-C or good cholesterol and high triglycerides), and an excess production of androgens. These factors not only contribute to obesity but also elevate the risk of heart disease and stroke, amplifying the impact of other PCOS symptoms.
Preventive Steps for Diabetes
Strive for Weight Loss:
Achieving weight loss might seem like a daunting task, but even small efforts can make a significant difference. If you're carrying excess weight, a mere 5% reduction can help prevent diabetes.
Start by assessing your current weight in the morning and determine the target weight for a 5% loss. Establish small, achievable steps to reach this goal, such as incorporating a 10-minute walk during your lunch break or limiting desserts to once a week.
Keeping a food diary or using a tracking app enhances awareness of your eating habits. Seek support by joining a weight loss group or consulting your healthcare team. Remember, gradual changes accumulate, so remain persistent and patient on your weight loss journey.
Embrace an Active Lifestyle:
Cultivating an active routine is among the most effective diabetes prevention measures. Exercise enhances insulin sensitivity and helps maintain balanced blood sugar levels.
If the gym isn't your preferred setting, don't worry—being active can be enjoyable. Explore activities like dance classes, swimming, or brisk walks while socializing with a friend.
Aim for a minimum of 150 minutes of moderate exercise weekly (or 30 minutes, five days per week) to significantly reduce your diabetes risk. Gradually increase workout intensity to allow your body to adapt.
For individuals dealing with PCOS, regular exercise is imperative. Prioritize your well-being by scheduling daily physical activity.
Opt for Healthy Substitutions:
While there's no one-size-fits-all diet for diabetes prevention, you can make strategic adjustments to your grocery choices. Researchers highlight certain modifications.
Consume fewer:
- Alcoholic beverages
- Desserts and sweets
- Fruit juices
- High-fat meat and dairy products
- Processed foods
- Refined grains
- Sweetened beverages
Incorporate more:
- Fruits
- Healthy fats (like olive oil)
- Nuts and legumes
- Vegetables
- Water
- Whole grains
While these lists provide a basic guideline, the essence is clear—favor colorful, minimally processed plant-based foods over those high in saturated fat and sugar. Enhancing the overall quality of your diet through these choices can lower the risk of type 2 diabetes.