Tips For Coping With PCOS

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“What’s that?”

My mind raced when my OBGYN uttered the words, “Polycystic ovarian syndrome (PCOS).” Being the hypochondriac I am, I knew I had encountered this disease before through frantic searches on Google, but like everyone else, I never had sufficient information on it, and I also didn’t think it would actually apply to me.

So, what is it?

PCOS is a hormonal imbalance of reproductive hormones. How I like to think about it: excess luteinizing hormones (LH) and a low level of follicle-stimulating hormones (FSH) contributes to too many androgens, or male hormones (testosterone). It is fairly common, there are over 200,00 diagnosed cases in the U.S. each year. 

The excess of testosterone manifests in indicators such as my dark, coarse hairy belly and chest — also known as or hirsutism — one of the main symptoms of PCOS.

Another principal symptom is the development of ovarian cysts. I found out that I had PCOS due to cysts on both ovaries. My OBGYN explained that the average ovary appears smooth on an ultrasound. However, what my ultrasound revealed was that the surface of my right ovary had more than twelve, one-centimeter wide cysts. Each cyst has a potential egg that’s trying to develop so that it can be released from the ovary. However, the hormonal imbalance prevents this stage from occurring, ultimately leaving me with a bunch of cysts.

Let’s backtrack a little. Firstly, how is PCOS diagnosed?

During your visit, your doctor will conduct various tests such as blood tests and urinalysis. For me, I had a transvaginal pelvic ultrasound and a pelvic exam, where she found multiple cysts on my right ovary.

Being the cautious Sagittarius I am, I went home and immediately began researching how to live with my disorder. So what’s the practical way to deal with PCOS?

1. Birth control.

Birth control is key to control pain and hormonal imbalance. Like most birth control methods, I like to use the famous Reddit term ‘Your Mileage May Vary’ (YMMV). How does YMMV apply to this? A method that’s worked for me may not work for you. My OBGYN put me on a combination pill. The pill has been helpful for me so far, although I get severe pelvic pain at night. Since I get pelvic pain, I just take Ibuprofen (you may know this anti-inflammatory drug as Advil) and use a hot compress. Eventually I want to switch to a hormonal IUD as the risk of developing blood clots remains an issue to me.

 

2. Food consciousness.

I cut out refined sugars. That’s right, no more midnight trips to the fridge for ice cream. It’s helped me prevent any painful flare-ups. At first, this was unbearable. I have a major sweet tooth and I can consume a whole bag of Reese’s Pieces in a sitting if I wish. However, cutting out refined sugars controls insulin rates and prevents weight gain. I’ve replaced refined sugar with fruits which have natural forms of sugar and fiber to control blood glucose.

Another way of eating I’ve adopted is the ketogenic (keto) diet. The keto diet consists of high-fat and low-carb meals.Why is this helpful? The body can function on fat for energy instead of glucose. A limited carb intake will switch your body to run on fat and stop depending on glucose. The keto diet, as well as other low-carb diets, have been linked to weight loss, reduced blood sugar levels, and reduced inflammation. My go-to keto meal? Chicken, black beans, egg, and avocado.

 

3. Exercise.

I started strength training. I used to hate any form of exercise, but every time I’m at the gym now, time seems to fly by. What are the benefits of strength training for people with PCOS? It lowers androgens, improves insulin resistance, and maintains metabolism rates. I’ve also been doing short, high intensity interval training (HIIT) on the treadmill. For a maximum of 21 minutes, I sprint for a minute and walk for another minute. HIIT improves insulin rates in those with PCOS.

 

4. Mental health.

Mental health is overlooked with PCOS. One of the main symptoms of PCOS is depression. For the past year, I’ve been dealing with depression, mood swings, and high stress. Those with PCOS are more susceptible to the stress hormone cortisol. Why is cortisol harmful? Cortisol can disrupt the menstrual cycle and increase appetite for refined sugars, which in turn, promotes weight gain. See the cycle? To regulate this, I’ve been taking up meditation. Before I go to bed I dedicate fifteen minutes to meditation, whether it’s prayer or Zen Buddhism (Zazen). This, in combination with weekly therapy sessions, has reduced my stress levels, and leaves me a bit happier. Therapy has especially helped me identify emotions from problems or stressors and ways to fix problems.

 

For more information on polycystic ovary syndrome (PCOS), click here and speak to a medical professional.

 

Photos (in order of appearance) by Cassidy Lavender, Sofia Amburgey, and Nate Jerome. 

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