PCOS and Diabetes

PCOS & Type-2 Diabetes or Prediabetes are mostly thought to go hand in hand.

PCOS or what we know as polycystic ovarian syndrome and Diabetes are many times linked together hence it’s very important to know the symptoms that affect it.

PCOS isn’t painful, hence goes undiagnosed for a very long time.

A few similarities between PCOS & Diabetes are:

1. Poor Lifestyle
2. Eating too much and being less active
3. High consumption of simple carbs, processed & packaged foods, alcohol etc.

PCOS is a complex hormone disorder or imbalance of the hormones in the brain and ovaries. Tiny cysts form in the ovaries when the hormonal imbalance interrupts the ovulation process.

PCOS is a common problem among young girls & young women due to the high stress they are exposed to, along with poor lifestyle choices.

Medical grounds when PCOS is detected:

1. Clinical evidence of excess androgen
2. Ovulatory dysfunction
3. Polycystic ovaries on diagnostic imaging

PHYSICAL EXAMINATION & LAB TESTS FOR PCOS:

1. BMI
2. Waist-Hip Ratio
3. Blood pressure
4. Acne
5. Extra Hair-growth
6. Darkening of skin
7. Pelvic Ultrasound
8. FSH (Follicle stimulating hormone)
9. LH
10. Testosterone
11. Estrogens
12. SHBG- sex hormone binding globulin
13. Androstenedione

Symptoms of PCOS:

1. Chronically irregular menstrual cycle or absent periods
2. Excessive hair growth (Hirsutism)
3. Infertility or difficulty conceiving
4. Male pattern hair loss/ thinning of hair
5. Obesity or difficulty losing weight
6. Acne
7. Patches of dark skin on the back of the neck, underarms or inner thighs/ near groin.
8. Type-2 Diabetes
9. Insulin resistance

Main Hormones Responsible in PCOS:

1. Pituitary gland secreting LH & FSH: This tells ovaries to secrete female sex hormones and stimulate the follicle to release an egg.
2. Estrogen & Progesterone: These help ovaries prepare for menstruation cycle or pregnancy.
3. Androgen Testosterone: The Ovaries’ primary male sex hormone.
4. Insulin: Secreted by the beta-cells of the Pancreas that regulate the blood sugar levels in the body.

Simple way & Apps to keep track:

Period tracking is very necessary as a girl steps into puberty. It helps to keep a close track of –

1. Length of cycle
2. Amount of flow
3. PMS- Pre-Menstruation Symptoms like bloating, mood swings, sweet cravings etc. As these are driven by hormones.

Simple Solution suggested by doctors:

The simplest of all is starting with an Oral Contraceptive Pill as it helps to

1. Regularize periods
2. Clears the skin
3. Decreases cramps
4. Weight changes.

But on the negative side the following happens:

1. Blood clot
2. Headache
3. Mood changes
4. Sore breasts
5. Nausea

What is Diabetes:

Characterized by raised levels of blood glucose, which can lead to many other chronic diseases.

Too much glucose or insulin in the blood can cause patches of darkened skin known as “Acanthosis Nigricans”. Left untreated, elevated insulin levels can lead to the development of diabetes.

Science Behind:

INSULIN hormone secreted by the beta-cells of pancreas, that helps glucose (coming from the food we eat), enter the body cells to be used as Energy.

More like a Lock & Key where insulin works like the key to open the Lock of receptor cells in the body.

But people with “Insulin Resistance”, do not allow the insulin to enter the receptor cells.

Reasons for Insulin resistance are:

1. If there isn’t enough insulin secreted by the body or the body can’t use the insulin secreted, blood sugar levels rise in the body
2. Obesity and overweight
3. Genetics

Simple yet Effective solutions:

Let me share some GOOD NEWS, did you know the condition of PCOS is completely reversible!!??

Well yes, you read it right PCOS is 100% reversible only when you forget everything else and just focus on the given guidelines, as I am sharing these from my own experience. Even I was diagnosed with PCOS some 6 months back and I have been able to reverse it completely.

Foods to Avoid:

1. Processed, packaged and any ready-to-eat (dead foods).
2. Bakery products including bread.
3. Simple carbs like sweets, ice creams, chocolates etc.
4. All High GI Foods like potato, white rice, maida or maida products, sugary beverages & drinks, biscuits & sugar.

Takeaway for PCOS:

1. Start your mornings with lukewarm water + 1-2 Tbsp A2 Cows Ghee/Cold-pressed Coconut oil.
2. Eat simple home-cooked meals only (Sample diet plan at the end) and no snacks, just green tea.
3. Practice the healthy plate method, that is serve yourself on a smaller plate with 1 portion of rainbow color salad + 1 low-fat Protein + 1 complex carb.
4. Include fermented foods like curd/idly/kimchi.
5. Exercise every day for a minimum of 30 minutes.
6. Quality sleep is the key. So, ensure that you have dinner 3 hours prior to bedtime & avoid blue lights & screentime 2 hours prior to bedtime.
7. Avoid and STOP using plastic containers & bottles at home, please replace them with glass containers & bottles. Because when plastic comes in contact with food, it leaches chemicals like XENOESTROGEN into it which are similar to ESTROGEN produced in human body and it completely messes up the hormonal balance in the women’s ovaries.
8. Also kindly give away or STOP using non-stick/aluminum utensils for cooking, instead switch over to clay, brass or iron utensils.
9. Also say NO to medicines as, “Your Food is Your Medicine”
10. Last but very importantly, the first water you drink in the morning must be charged under the moon and also try to absorb some moonlight for a minimum of 15-20min.

28 days Revolution cycle for Moon, 28 days Menstrual cycle for Women, isn’t a mere co-incidence.

FUN FACT: Did you know you as a woman can completely reverse your Hormonal Imbalance by simply sitting under the moonlight and forming the connection it has to your being. The more moonlight you absorb the better you will feel and become free of this hormonal imbalance. But a minimum of 20 minutes you must surely absorb every day for 3-6 months. Do not worry about your severity, it will surely get reversed, provided you also carry a transparent glass bottle filled with water and let it get charged under the moon so you can heal with this water, first thing in the morning.

“A disease can only hold a woman when her rhythm is out of sync with the Moon.” – Ayurveda

DIET PLAN:

On waking up: Drink Moon charged water + 1-2 Tbsp A2 cows Ghee/cold-pressed coconut oil.

Workout for 30min.

Breakfast: Mixed vegetable Oats Khichdi – 1 cup + Coriander pudina chutney -2 tbsp and Buttermilk -1 glass.

Mid-morning: 1 cup of Green Tea

Lunch: Rainbow color salad- 1 bowl + cooked Quinoa- 1 cup +1 tbsp Ghee + Paneer Bhurji with capsicum, carrot, bell pepper & beans- 1 cup.

Snack time: 2 Soaked Figs+ 6 soaked Almonds + 1 cup Green Tea

Dinner: Mixed dal & Vegetables- 1 Bowl with salt & pepper

Bedtime (only if hungry): ½ cup Haldi Milk.

Written by Ananya Bhattacharya, ENHAPP Wellness Coach & Nutritionist.