The purpose of our study was to describe use of coping strategies in a sample of women with PCOS from a western geographic area in the US. Self-controlling, social support, planful problem-solving, and positive reappraisal were coping subscales used most frequently based on total and relative WAYS scores.
Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of PCOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.
Many women with PCOS have insulin resistance. This means the body can't use insulin well. Insulin levels build up in the body and may cause higher androgen levels. Obesity can also increase insulin levels and make PCOS symptoms worse.
High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).
This includes having excess amounts of androgen hormones, like testosterone, and, in some cases, a lack of progesterone. All of this can lead to brain fog, irritability, depression, and anxiety that can be severe and debilitating. It can also lead to severe mood swings, which can cause a general feeling of instability.
The PCOS belly involves the accumulation of visceral fat in the lower abdomen and typically feels firm to the touch. A PCOS belly is also characterized by a high waist-to-hip ratio of greater than 0.87 (apple body shape). However, some individuals may not experience any noticeable changes in their stomach.
Women with PCOS have an increased prevalence of NAFLD. This condition is not caused by alcohol, rather it is linked to obesity, insulin resistance, high blood sugar levels and high levels of fats in the blood. However, heavy alcohol consumption can exacerbate this condition and cause further liver damage.
Coloured fruits– red grapes, blueberries, blackberries, cherries, papaya, melon, are all rich in antioxidants and fibre but low in glycemic index and as such can prove helpful for PCOS patients. They also satisfy the sweet cravings. But going on an only fruit diet or consuming only fruits is not recommended.
This means eating within 1-2 hours of waking, eating consistently throughout the day after that (every 3-5 hours), and having your last meal or snack about 2-3 hours before bed.
Some studies have suggested that cow's milk may increase insulin resistance and androgen levels in women with PCOS, exacerbating their symptoms.
It's unclear if consuming dairy is good or bad for insulin regulation. However, it can cause inflammation in some women, and exacerbate other PCOS symptoms. Any pros or cons from dairy on fertility are likely to be small. But we know that dairy makes PCOS acne worse.
Fasting appears to alter insulin sensitivity which can have many positive effects on PCOS [2]. Bodyweight, fertility, acne, unwanted hair, and more are all improved with better insulin regulation.
Refined carbohydrates, like white bread, white rice, pastries, candy, etc., can create insulin resistance, one of the main problems of PCOS. Choosing whole grains, increasing lean protein, and eating more vegetables can help to decrease symptoms and stabilize hormone levels.
Myth #2: If You Lose Weight, You Can Get Rid of PCOS
Unfortunately, there is no cure for PCOS, but overweight and obese women can help balance their hormone levels by losing weight. Otherwise, treatment is aimed at managing symptoms.