PCOS in Youth

Polycystic Ovary Syndrome (PCOS) can be like a puzzle, with many individuals struggling to manage its symptoms. In India, it is estimated that 20–25% of women suffer from PCOS. The World Health Organization (WHO) outlines that PCOS quietly affects the lives of 1 in 5 women, as per their report on the reproductive age group. Many females find it challenging to manage their symptoms, as PCOS is a hormone imbalance disorder that affects females daily.

PCOS symptoms in young women often include irregular menstrual cycles, acne, excessive hair growth, weight gain, and difficulty conceiving. It manifests as numerous cysts in the ovaries, affecting hormones and causing an excess of male hormones (androgens). It is increasingly common in today’s world due to unhealthy sedentary lifestyles.

Polycystic ovary syndrome can be effectively managed through a combination of lifestyle changes, a healthy diet, medication, and sometimes medical procedures. In particular, PCOS diet and treatment approaches can make a significant difference in symptom management and overall health.

Tips to Manage PCOS:

1. Maintain a healthy diet:
   A balanced diet can help regulate insulin levels, which is important in managing PCOS symptoms.

• Opt for whole grains like quinoa, brown rice, oats, and whole wheat bread over refined grains.

• Eat colourful fruits and vegetables rich in fibre, vitamins, and antioxidants.

• Incorporate lean protein sources such as poultry, fish, tofu, beans, and lentils to support muscle health and satiety.

2. Mindful eating:
   Eat when you are hungry, stop when you are satisfied, and take time to savour your meals. Eating slowly promotes digestion, mindful portion control, and helps avoid high-calorie foods.

3. Stay hydrated:
   Drink 2–3 litres of water daily to support digestion, metabolism, and toxin removal. Avoid sugary sodas, energy drinks, and sweetened beverages that contribute to blood sugar spikes and weight gain.

4. Manage stress:
   Practice stress-reducing activities like meditation, yoga, deep breathing exercises, or spending time in nature.

5. Sleep well:
   A good night’s sleep helps relax the body, supports hormone balance, and improves overall well-being.

6. Seek support:
   Join online groups or communities for people with PCOS to share experiences and get encouragement.

7. Consult a gynaecologist:
   For expert guidance on PCOS diet and treatment, a gynaecologist can create a personalised plan tailored to your needs and health goals.

Benefits of a PCOS Diet:

• Regulates insulin levels in the body, ensuring glucose is used for energy.

• Supports weight management – A low-glycaemic-index diet improves insulin sensitivity and balances blood sugar.

• Reduces inflammation – Omega-3-rich foods help counter inflammation often linked with PCOS.

• Improves hormone balance – A healthy diet reduces excess androgens, improving reproductive health.

• Enhances fertility – Addressing metabolic and hormonal issues can restore ovulation and improve conception chances.

• Promotes cardiovascular health – Antioxidant-rich foods protect heart health and control blood sugar.

• Boosts energy levels – Prevents fatigue by keeping blood sugar stable.

• Improves mood and mental health – A nutrient-dense diet can help ease mood disorders like anxiety and depression, often seen in PCOS symptoms in young women.

By combining lifestyle changes, medical advice, and a personalised PCOS diet and treatment plan, women can take control of their health and reduce the impact of PCOS on daily life.