Four Types of PCOS and How to Manage Them?
PCOS, or Polycystic ovary syndrome, is a common problem that many people are still unaware of. It involves the formation of cysts in one or both ovaries, leading to irregular or heavy menstruation due to hormonal imbalances. Additionally, it can result in external symptoms such as acne, hairfall, and weight fluctuations. Managing PCOS can be challenging, especially when people are unaware of the different types. Understanding the root cause of your PCOS is crucial in finding effective solutions.
The exact cause of PCOS remains unknown, but it is believed to be influenced by a combination of genetic and environmental factors. Insulin resistance, a condition where the body becomes less responsive to the effects of insulin, is commonly associated with PCOS. Other contributing factors may include elevated levels of androgens (male hormones) and inflammation.
Adopting a healthy lifestyle plays a crucial role in managing PCOS. This includes regular exercise, a balanced diet rich in nutrients, and weight management. A combination of aerobic exercises and strength training has shown positive effects on improving insulin sensitivity and reducing androgen.
Below are the five types of PCOS and tips on how to manage each one:
- Insulin Resistance: Insulin resistance occurs when the body's cells do not respond properly to insulin, which regulates blood sugar levels. To manage this type of PCOS, incorporate a variety of whole foods into your diet, including fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugary beverages, and excessive carbohydrate consumption to maintain stable blood sugar levels. Prioritize getting seven to nine hours of quality sleep each night and establish a consistent sleep schedule.
- Adrenal PCOS: Adrenal PCOS is caused by excessive production of androgens (male hormones) by the adrenal glands. To manage this type of PCOS, opt for a balanced diet rich in whole foods, lean proteins, fruits, and vegetables. Avoid processed foods, sugary snacks, and excessive carbohydrate consumption. Engage in regular physical activity, such as aerobic exercises and strength training, to improve insulin sensitivity and aid in weight management.
- Inflammatory PCOS: Inflammatory PCOS is associated with chronic low-grade inflammation in the body. Regular exercise is essential for managing this type of PCOS. Including a mix of cardiovascular exercises, strength training, and flexibility exercises in your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity each week. Exercise helps lower inflammation markers and improves insulin sensitivity, both of which are crucial in managing inflammatory PCOS.
- Post-pill PCOS: Many women develop PCOS symptoms after discontinuing the use of oral contraceptives. This type, known as post-pill PCOS, is caused by hormonal imbalances induced by the withdrawal of synthetic hormones. To manage this type of PCOS, practice relaxation techniques such as meditation and deep breathing exercises to reduce stress levels. Stress can worsen hormonal imbalances, so finding healthy ways to manage stress is essential. Focus on consuming whole foods like fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, refined sugars, and excessive carbohydrate consumption. Regular physical activity, including cardio exercises, strength training, and yoga, is also beneficial for managing the post-pill PCOS.