Polycystic Ovarian Disease/Syndrome (PCOD/PCOS) have become increasingly common among women in the reproductive age (9-45). With hormonal imbalances and improper nutrition being identified as the root cause, many argue that a prevalence of sedentary lifestyle can be linked with the increase in the occurrence of PCOS.
While the characteristic symptoms include irregular period cycles, the ones that show on the skin are extremely challenging for any woman to deal with. Acne, blemishes, pimples, unwanted hair, uneven skin tone, male-pattern baldness, thinning of hair etc. are the symptoms that lead to a complex among women who suffer from the condition. Appropriate nutrition, lifestyle and medication can be used to help manage PCOS and help reduce related risks, suggests Riddhi Jadhwani, Co-Founder of PositivEats.
She shares some tips to remember while battling PCOS for a better skin.
Watch what you eat!
Dietary alterations and supplements should be the first step and the most critical component to effectively manage the conditions. The connection between your food choices and PCOS can be best traced by your nutritionist, and therefore you should follow the recommended dietary changes that your nutritionist carves out exclusively for you. In order to keep your skin fresh and flawless, make sure to incorporate the following in your diet:
- Plenty of vegetables
- High-fiber, unprocessed, low-glycemic index grains (such as oats and quinoa)
- Omega-3 fats- Fish (salmon, mackerel, sardines)
- Nuts, seeds, and avocados
- Low carbohydrate and low glycemic index foods
- Avoid oily and fried foods as they may lead to excessive sebum production and lead to oily skin.
- PCOS causes inflammation, therefore ensure including anti-inflammatory foods in the diet
- You may not need to completely eliminate dairy consume a few servings per week unless you are allergic to lactose which will be revealed by the lab tests
Hormones and skin
The increased androgens (male hormones) caused due to PCOS result in hirsutism (unwanted hair growth all over the body) which can be a cause of great discomfort and low self esteem in women suffering from PCOS. Your diet is also linked to your hormones, consult with your nutritionist and keep the hormones in check. Foods like chickpeas, spearmint tea, parsley, celery, wheat grass juice etc. are believed to be linked with better estrogen production and lower androgen production in the female body, although less empirical data is available to support the claim.
Care for your skin
Proper nutrition should be the first line of treatment as you are what you eat, and definitely shows on the skin. Even the best acne treatment will do little without a good skincare routine, therefore:
- Wash your face twice a day
- Get yourself checked for any allergy or sensitivity that may worsen PCOS symptoms.
- Avoid picking and scratching blemishes
- Use non-comedogenic makeup only
- Drink enough water
- Follow what your nutritionist and dermatologist recommend
- Try and test various methods of hair removal and choose the best
By considering the aforementioned changes and being regular with health check ups, managing the condition can be easy for you.