15 Evecare • Vol 11 • No. 2 • Sep–Dec 2023 Patient Education Tips to Effectively Manage Polycystic Ovary Syndrome Polycystic ovary syndrome (PCOS) is the most common endocrine disorder seen among women of reproductive age. The most common signs of PCOS include menstrual abnormalities, fertility issues, obesity, hirsutism, acne vulgaris, and androgenic alopecia.1 Here are a few tips that can be recommended to your patients to help cope with PCOS. Adopting a Healthy Diet In most women with PCOS, insulin production is disrupted, which may lead to hormonal imbalance. This causes acne, excess facial or body hair, and irregular menstruation that may even affect an individual’s mental health. Consuming low glycemic index (GI) foods can help regulate the insulin level. Low GI foods include oats, sweet potatoes, legumes, lentils, green leafy vegetables, and fruits (eg, cherries, plums, apples, and strawberries). Oily fish (eg, salmons, sardines, and mackerels), avocadoes, and olive oil are rich in essential fatty acids that can help normalize sex hormone levels, and thus, regulate the menstrual cycle.2 Exercising Regularly Obesity can increase the overall risk of developing long-term health issues from PCOS; this can be mitigated by maintaining a healthy body weight. Engaging in aerobic exercises (eg, walking and running) regularly will help in overall health and fitness. Focusing on lower abdominal exercises will help reduce belly fat, and thus, reduce PCOS symptoms.3 Keeping the Body and Mind Stress-Free Many PCOS symptoms such as excessive hair growth, acne, and alopecia can make women self-conscious and lower their self-esteem. Yoga, pranayama and meditation are excellent ways to help ease the symptoms of anxiety and depression.4 Preparing a to-do list for the entire day can help reduce anxiety and make the day productive. Setting aside some time for self-care regularly is another effective way to manage stress. Engaging in a gratifying hobby such as going on a walk, listening to music, and reading a book of choice can help bring joy and rejuvenate the mind and body.4,5 Getting Proper Rest An average adult needs about 7 to 9 hours of sleep at night. If a person has trouble sleeping because of anxiety issues, controlled breathing can be an extremely beneficial technique for relaxing both the body and mind.5 The symptoms of PCOS can be effectively managed by maintaining an active and healthy lifestyle. Making a few lifestyle changes can be highly beneficial in coping with the condition. References 1. Chaudhari AP, et al. Indian J Mental Health. 2018;5(2):209– 216. 2. Gatenby L. Top tips to cope with PCOS. https://www. nutritionist-resource.org.uk/. Published July 9, 2018. Accessed July 13, 2023. 3. The Art of Living. 5 Simple home remedies for PCOS. https://www.artofliving.org/. Accessed July 13, 2023. 4. Patient. How to cope with a PCOS diagnosis. https:// patient.info/news-and-features/how-to-cope-with-a-pcosdiagnosis. Updated May 26, 2021. Accessed July 13, 2023. 5. Patient. How to practise self-care. https://patient.info/ news-and-features/what-is-self-care. Updated November 15, 2018. Accessed July 13, 2023. Layout Complete
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