At Essence Nutraceuticals Ltd., knowledge is not just power, it is every female’s superpower! Complete this mini-course on PCOS 101 to equip yourself with the right information and resources to manage PCOS. Remember to take it slow if you encounter new pieces of information. We’re here to empower you with the knowledge and confidence to manage this condition PCOSWeCare!


If you’re a curious reader, we hope our scientifically sound mini-course helps you.

What is PCOS?

PCOS, short for Polycystic Ovary Syndrome, is one of the most common hormonal disorders occurring in women. It is less commonly known as Hyperandrogenic Anovulation or the Stein-Leventhal Syndrome. Females with PCOS show symptoms like baldness, excessive facial hair growth, weight gain, acne, and fewer or no menstrual cycles for many months. This condition can lead to menstrual disturbances and infertility. As many as 6 to 20% of women around the world have PCOS and at least 1.4 million women in Canada are expected to have this condition (1–3).


What are the symptoms and characteristics of PCOS?

PCOS is typically characterized by having higher levels of male sex hormones in the female body. These hormones are collectively called androgens. In PCOS, the ovaries begin to produce more androgens than necessary. Yes, you heard it right. Your ovaries naturally produce a specific amount of male sex hormones, which when exceeded can lead to PCOS symptoms. If you’ve heard the term ‘hyperandrogenism’ from your physician or dietitian, or have read it on the internet, this is what it means. Almost 60 to 100% of people with PCOS experience hyperandrogenism (2)

Having excess androgens leads to, but is not limited to one or more of these symptoms:

  • Fewer or no menstrual cycles in 8 months or more
  • Excessive facial hair growth
  • Dark patches of skin
  • Weight gain
  • Baldness
  • Acne

What causes PCOS?

Researchers are yet to answer this question. While the exact cause(s) of PCOS is unclear, here is what’s we know, there is a genetic component and the following conditions are also closely linked to PCOS. These conditions can increase the risk of getting PCOS and they can often occur with or as a consequence of PCOS


  • Insulin resistance
  • High blood pressure
  • Obesity
  • Poor lipid profile
  • Metabolic syndrome
  • High stress levels
  • Sedentary lifestyle


Among these factors, insulin resistance is the most common condition seen with PCOS. Did you know that 44 to 75% of people with PCOS have insulin resistance? (4) To deal with insulin resistance, physicians prescribe what are known as Insulin-Sensitizing Drugs (ISD) like metformin. Metformin is now ubiquitous in the PCOS world.

How is PCOS diagnosed?

PCOS is widely diagnosed using the ‘Rotterdam Criteria’. As per these criteria, a female exhibiting two out of three of these characteristics can be deemed to have PCOS:


i) Irregular periods - None or less than 8 menstrual cycles per year

ii) Excess androgens - Higher than normal levels of male sex hormones in blood

iii) Polycystic ovaries – Having enlarged ovaries and/or having 25 immature follicles in each ovary



Here’s some extra information if you want to nerd out! An ovarian follicle is a sac having an immature egg inside it. Typically, a female will release follicles which when not fertilized by a male sperm will be removed from the body. In some females with PCOS, these follicles are not released from the ovaries, and they tend to become cysts. Wondering why we say ‘some’ females? Read on to learn why.

What are the different types of PCOS?

It is important to remember that not all females with PCOS experience and exhibit the same symptoms. Although the acronym PCOS stands for Polycystic Ovary Syndrome and was initially understood to be the presence of numerous cysts in the ovaries, researchers have recently identified that PCOS can present itself in multiple ways. Therefore, as mentioned in the Rotterdam Criteria, having polycystic ovaries is only one of the three characteristics and may not occur in every female with PCOS.


There are 4 different phenotypes of PCOS. To be thorough, a phenotype is a set of observable characteristics, so it means there are 4 types of PCOS based on noticeable differences among them. Before you proceed, we suggest having a quick look at the Rotterdam Criteria as the types of PCOS are simply combinations of those characteristics.

Phenotype A:

Excess androgens + Irregular periods + Polycystic ovaries

Phenotype B:

Excess androgens + Irregular periods

Phenotype C:

Excess androgens  + Polycystic ovaries

Phenotype D:

Irregular periods + Polycystic ovaries

How do I know if I have PCOS?

You may or may not know if you have PCOS. The condition can present itself in many ways and not everyone shows characteristic symptoms. “So how exactly do some people find out?” you may ask. Here are some common ways people find out they have PCOS:


  • Some females find out when they’re having trouble conceiving and go to a fertility clinic.
  • Some observe sudden growth of excess facial hair, weight gain, acne, and hair thinning, leading them to a physician.
  • For some, several missed periods or longer than usual cycles or lack of periods in a year may take them to the gynaecologist.
  • Younger females experiencing weight gain a few years after puberty may visit the gynecologist if they simultaneously experience other symptoms mentioned earlier.


If you observe any symptoms, it is best to visit a health practitioner. You may know someone with PCOS who has symptoms different from yours. However, you know by now that symptoms can vary among females. Visit the doctor and avoid self-diagnosis. You may be asked about your menstrual history and advised to take a blood test and an ultrasound test. Diagnosing and managing PCOS early on can improve the quality of your life. Although self-diagnosis is a no in PCOS, self-management is a big yes!

What can I do once diagnosed with PCOS?

PCOS is multi-faceted condition and there are no quick fixes to PCOS. Like any other lifestyle disorder, management of PCOS requires consistent efforts towards a healthier lifestyle. We don’t believe in diving into the deep end of the pool right away. Let’s first wade in the shallow end so we ease into lifestyle changes that incrementally take us to the deep end of the pool. Remember that there is no perfect way of making this work. Any work is good work.

Follow a medication plan

Do not self-medicate and to follow the prescribed medication plan while ensuring you make some important lifestyle changes. Remember that medications are not long-term solutions and that they support your main efforts towards a healthier lifestyle


Your gynaecologist or general physician may prescribe the following drugs if necessary.

  • Insulin sensitizing drugs (ISD)
  • Birth control pills
  • Medication to make ovaries release the eggs
  • Medication to treat acne and facial hair growth


Make important lifestyle changes

Lifestyle changes are the cornerstone of PCOS management and prevention. Nutrition and lifestyle changes are even considered the first line of treatment. Sure, there are many things you can do but we suggest starting with one small step and making it a part of your lifestyle. Trust us when we say, you’ll slowly but surely make room for more sustainable changes. Give yourself time and most importantly, be kind to yourself in the process. Let’s now explore the steps you can take to manage PCOS.


Source: www.food-guide.canada.ca

Many diets can help you improve your symptoms, regularize your cycles, and lose weight (if weight gain is something you’re experiencing). Because a large majority of females with PCOS have higher than normal BMI, losing weight is often a good starting point. The diets we discuss here mainly intend to nourish your body with natural, minimally processed, whole foods which reduce or prevent inflammation.


Inflammation is a state of strain or stress on your body’s internal defence system. PCOS is one of many diseases  that leads to a high rate of inflammation.


Research shows that these diets are helpful for females with PCOS. However, there is no evidence to support that there is one perfect diet for PCOS. Or is there… Read on to find out.




1. Balanced diet

You guessed it right! The good old balanced diet is one of the best diets to ensure you eat natural, well-portioned meals that provide every nutrient in its right quantity. Here’s a simple illustration of Canada’s food guide plate for your reference. How similar is your plate to this?

4. Low-carb/low-fat diet: A low-carbohydrate and low-fat diet combination focuses on eating fewer carbohydrate and fat sources and supplying your body with more protein, keeping in mind you choose low-fat sources of plant and animal protein.


5. Intermittent fasting (IF): What we’re referring to specifically is time-restricted eating where you can eat during an 8-hour window and fast in the remaining 16 hours. If you’re wondering if IF is a hype or perhaps a hope, it’s neither. It can help you gain the same benefits as other diets listed here.

2. DASH (Dietary Approaches to Stopping Hypertension) diet. This focuses on eating mainly vegetables, fruits, whole grains, nuts and oilseeds, low-fat dairy, plant proteins and lean meat, fish, and poultry. By following this diet, you will reduce the consumption of salt, sugar, and saturated fat.


3. Mediterranean diet: Much like the DASH diet, this is also a heart-healthy diet that focuses on eating largely vegetables, fruits, whole grains, nuts, oilseeds, herbs, and seafood. Included in this diet is the very popular olive oil which is the primary source of fat. Poultry, lean meat, and dairy are consumed in moderation, while red meat and processed foods are avoided.




But which diet is the best one?


There is no one diet that fits all. The best diet is the one you can sustain long-term and still find enjoyable. From the suggested list, identify what suits you best and makes your body feel nourished without feeling stressed. Most studies show that people with PCOS found a balanced diet easiest to sustain (5–7). Whatever diet you choose, remember that you should be able to enjoy it and be able to keep up with it.




Meal prep and timing:

  • Meal planning and prepping are as important as what’s on your plate. Avoid staying hungry for too long and try to maintain regular meal timings.
  • If you anticipate a long gap between two meals, carry snacks like nuts, oilseeds, dark chocolate, and fruits.
  • When you cook your meals or order them, prefer methods like sauteing, roasting, stewing, steaming, and baking with limited fats instead of frying and deep-frying.


Simplicity of food:

  • Reduce processed foods as much as possible. Remember inflammation? Processed foods can be pro-inflammatory and so it’s best to choose foods that are fresh, natural, and if possible, home-cooked.
  • If you need to buy processed foods, look for ones with fewer ingredients that sound like chemical names (these are mostly additives in food). Our PCOSync Chia Blend is a good example of a natural and unprocessed product.



Gut health:

  • Your gut health can influence your mood, energy levels, and help in weight loss among a myriad of other things it can do for your health.
  • As you’ve noticed, most of the diets listed above emphasize eating fiber in the form of vegetables, fruits, whole grains, pulses, and nuts. Your gut is automatically happy with such diets.
  • Add some probiotic yogurt and kombucha to your diet for added benefits.


Supplements:

  • Your physician or dietitian may prescribe supplements containing myo-inositol, chromium, folate, Vitamin E, omega 3 fats, and selenium. Remember that these do not substitute a balanced diet. They only support it.
  • Almost 85% of women with PCOS have low levels of Vitamin D (8). If you’ve been diagnosed with Vitamin D deficiency, alongside prescribed supplements remember to consume natural sources like fish, fortified milk, egg yolk, and mushrooms. Don’t forget to soak up the sun of course!


Seeking help

  • Choosing what to eat, when to eat, and how to cook meals can sometimes get overwhelming. Do not hesitate to seek the help of a nutritionist or a dietitian who can guide you through the process.



Move more!



Exercising regularly and eating healthy are the dynamic duo of good health. In PCOS, having an active lifestyle and exercising regularly have benefits beyond weight loss. While some say that a combination of aerobic and resistance exercises is ideal for PCOS, research shows that 30 minutes of any moderate-intensity workout or 15 minutes of any vigorous-intensity workout 5 days a week can have great benefits on weight management and your heart health (6). Others suggest that a structured 50-to-60-minute workout with a 10-minute warmup and 10-minute cool down is ideal or a 30-to-40-minute walk or jog thrice a week is ideal.






  • Do what you love: There are countless physical activities to choose from. Try them all and find the ones you absolutely enjoy doing. Chances are, you’ve found a great workout(s) for life!
  • Start small: Begin with a 3-to-5-day workout routine. And by workout, we mean anything from walking for 10 minutes to lifting weights for 30 minutes.
  • Variety: Add some aerobic exercises like Zumba, dancing, cycling, running, or walking. Bring in some strength training like lifting weights, resistance band workouts, or bodyweight workouts if they interest you. If you want a good mix of aerobic and strength workouts, try yoga or pilates!
  • Progress: We assure you this is something you don’t need to worry about. When you find an enjoyable workout for yourself and make it a part of your daily routine, progress will ensue. You can gradually, increase the frequency, intensity, time, or variety of your exercises.




We’ve learned that the type and frequency of exercise have little importance. What’s more important is getting into the groove of working out regularly. Here are some tips for you

Manage stress


Your emotional and mental wellbeing is as important, if not more important, than your physical wellbeing.

The modern lifestyle automatically puts individuals at risk for high stress. While stress can be a risk factor for PCOS, it is also a consequence of it. It is important to know that there is a high prevalence of moderate to severe anxiety and depression symptoms in adults with PCOS (9). Females with PCOS, especially those with weight gain as a symptom, can experience feelings of discontent and dissatisfaction with one’s body size and/or shape. Your thoughts and feelings are valid and if you feel things are beginning to get overwhelming and stress levels unmanageable, we strongly suggest seeing a mental health professional. There are several resources available on our Facebook page directing you to prospective therapists and psychologists.





It is essential to keep in mind that we all cope with stress in different ways and not everyone may understand how you’re feeling. Apart from consulting a therapist, you can parallelly engage in these activities to manage stress:


  • Spending time with your social circle, one where you feel heard, understood, and uplifted.
  • Spending time on your own doing the things you love. Adults often shed hobbies they had as children. Revisit a hobby that gives you joy- perhaps it’s dancing, sketching, carpentry, or bird watching.
  • Meditating or exercising can help you centre yourself and manage your thoughts and feelings.
  • Engaging in self-care can make you show kindness and affection to yourself.
  • Limiting social media usage is helpful if you experience negative feelings towards yourself because of the content made available to you on these platforms.




Better sleep quality


Sleep is the fundamental piece of the health puzzle. Believe it or not, your sleep hygiene is connected to the choices you make with food, exercise, and stress management. Wondering what sleep hygiene is? It simply means your sleep environment and daily sleep routine.

In the PCOS context, having a good sleep schedule means giving your body enough time to rest and repair itself as it can greatly influence hormonal function, what you eat and when you eat. It can affect your energy levels during workouts and impact your mood and mental well-being too.







Let’s be honest, our current lifestyle may not be the ideal petri dish to grow new sleep-related habits. But worry not, when you begin to make some lifestyle changes in other areas of health, it is predicted that you will eventually improve all other areas of your lifestyle, including sleep. Yes, it is possible! If you’re looking for some pointers on how to get your sleep hygiene on track, we have some suggestions:


  • Set a bedtime for yourself: An adult needs 7-9 hours of uninterrupted quality sleep, so get calculating!
  • Follow a bedtime routine: Read a book, meditate, do self-care, or talk to a loved one.
  • Avoid phone usage right before bed: Give yourself an hour of phone-free time before you can put your mind to rest.
  • Take advantage of technology: Use digital wellbeing features on your devices. Whether it’s the grayscale or bedtime mode, or a scheduled power on and off feature on your phone, explore and conquer!
  • Create a conducive environment: Going to bed with too much noise or your room scattered with work-things may not be the best environment to get quality sleep in. Dim the lights if you need to and make sure the room is well conditioned for a good night’s sleep.






Join our Facebook community

We weren’t kidding when we said we’ve got your back!  Join Essence Nutraceuticals’ Facebook community www.facebook.com/essencenutraceuticals to


  • Learn more about PCOS from experts
  • Discover people managing PCOS- celebrities, TikTokers, Facebook users like yourself
  • Share your story to encourage and inspire others
  • Learn lifestyle management techniques from fellow PCOS patients
  • Gain access to mental health resources
  • Exchange tips on nutrition and physical activity
  • Discover group-cooking and workout partners
  • Create a sense of solidarity and accountability
  • Spread awareness about PCOS
  • Join a support group





Join us!

Living with PCOS



It is important to acknowledge that PCOS comes with many physical, mental, and emotional changes. No one person will have the same experience as another. While some might have many symptoms, others might be asymptomatic. This course has described the many theoretical aspects of PCOS, but the nuts and bolts of lifestyle management depend on how you use this information to navigate this condition. A vast majority of people with PCOS successfully make lifestyle changes to live fulfilling lives. Well-known public figures like Sasha Pieterse, Harnaam Kaur, and Lea Michele also have PCOS. We at Essence Nutraceuticals Ltd. know the challenges you may face. Therefore, we aspire to provide you with not just healthy unprocessed products, but also support in the form of useful information and resources. We encourage you to make full use of these so you’re not alone in your health journey





Key Takeaways



  • Polycystic ovary syndrome (PCOS) is a complex hormone-related health condition characterized by irregular periods, excess male hormones, and/or cysts in the ovaries that ultimately affect menstrual health and fertility.
  • While some females with PCOS have many symptoms like weight gain, facial hair growth, acne, etc., others do not exhibit any symptoms.
  • PCOS is a lifestyle disorder with a genetic origin and strong connections to insulin resistance, hypertension, poor lipid profile, high stress levels, and sedentary lifestyle.
  • If any symptoms are observed, it’s best to see a doctor, gynecologist, and nutritionist. Self-diagnosis and self-medication are discouraged.
  • Following a medication plan, eating a healthy diet, exercising regularly, managing stress, and maintaining good sleep routines are essential to PCOS management and prevention.
  • PCOS can have many physical and mental implications on a person. Always seek the help of a medical and mental health professional when needed.
  • Join Essence Nutraceutical’s Facebook community to gain access to multiple resources for PCOS.





References

  1. Escobar-Morreale HF. Polycystic ovary syndrome: definition, aetiology, diagnosis and treatment. Nature Reviews Endocrinology 2018 14:5 [Internet]. 2018 Mar 23 [cited 2022 Mar 13];14(5):270–84. Available from: https://www.nature.com/articles/nrendo.2018.24
  2. Teede HJ, Misso ML, Costello MF, Dokras A, Laven J, Moran L, et al. Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Human Reproduction [Internet]. 2018 Sep 1 [cited 2022 Mar 13];33(9):1602–18. Available from: https://academic.oup.com/humrep/article/33/9/1602/5056069
  3. Lujan ME, Chizen DR, Pierson RA. Diagnostic Criteria for Polycystic Ovary Syndrome: Pitfalls and Controversies. Journal of Obstetrics and Gynaecology Canada. 2008 Aug 1;30(8):671–9
  4. Kamenov Z, Gateva A. Inositols in PCOS. Molecules 2020, Vol 25, Page 5566 [Internet]. 2020 Nov 27 [cited 2022 Mar 13];25(23):5566. Available from: https://www.mdpi.com/1420-3049/25/23/5566/htm
  5. Arentz S, Smith CA, Abbott J, Bensoussan A. Perceptions and experiences of lifestyle interventions in women with polycystic ovary syndrome (PCOS), as a management strategy for symptoms of PCOS. BMC Women’s Health [Internet]. 2021 Mar 17 [cited 2022 Mar 13];21(1):107–107. Available from: https://europepmc.org/articles/PMC7968330
  6. Ozgen Saydam B, Yildiz BO. Weight management strategies for patients with PCOS: current perspectives. Expert review of endocrinology & metabolism [Internet]. 2021 [cited 2022 Mar 13];16(2):49–62. Available from: https://pubmed.ncbi.nlm.nih.gov/33719818/
  7. Boyd M, Ziegler J. Polycystic Ovary Syndrome, Fertility, Diet, and Lifestyle Modifications: A Review of the Current Evidence. Topics in Clinical Nutrition [Internet]. 2019 Jan 1 [cited 2022 Mar 13];34(1):14–30. Available from: https://journals.lww.com/topicsinclinicalnutrition/Fulltext/2019/01000/Polycystic_Ovary_Syndrome,_Fertility,_Diet,_and.3.aspx
  8. Lucius K. Diet, Nutritional Supplements, and Botanical Medicine in Polycystic Ovary Syndrome. Alternative and Complementary Therapies [Internet]. 2021 Dec 1 [cited 2022 Mar 13];27(6):289–97. Available from: www.liebertpub.com
  9. Woodward A, Klonizakis M, Broom D. Exercise and Polycystic Ovary Syndrome. Advances in Experimental Medicine and Biology [Internet]. 2020 [cited 2022 Mar 13];1228:123–36. Available from: https://link-springer-com.subzero.lib.uoguelph.ca/chapter/10.1007/978-981-15-1792-1_8


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