26/08/2025
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𝗨𝗻𝗹𝗼𝗰𝗸𝗶𝗻𝗴 𝗣𝗖𝗢𝗦: 𝗢𝗻𝗲 𝗣𝗹𝗮𝘁𝗲 𝗮𝘁 𝗮 𝗧𝗶𝗺𝗲
Polycystic O***y Syndrome (PCOS) is a hormonal condition affecting millions of women worldwide. PCOS is characterized by irregular periods, excess androgen production, and the presence of small, fluid-filled cysts in the ovaries. These can significantly impact a woman's overall health and well-being. While its cause remains elusive, a complex interplay of genetic and environmental factors is believed to contribute to the development of PCOS.
The condition affects an estimated 8-13% of women of reproductive age (WRA), and up to 70% of cases are undiagnosed (World Health Organization, 2023). This highlights a public health challenge, as many women may be living with PCOS without proper diagnosis and management.
Excess weight and obesity are major risk factors for a range of chronic diseases, including cardiovascular disease, type 2 diabetes, certain cancers, and importantly, PCOS (Barber et al., 2019).
In the Philippines, a concerning trend of increasing overnutrition among Filipino women of reproductive age is evident. Data from the Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI) reveals a significant rise in the prevalence of overweight and obesity. Specifically, 29.3% of women of reproductive age were classified as overweight and obese in 2015, a figure that climbed to 35.3% in 2018. The most recent data from the 2023 National Nutrition Survey (NNS) paints an even more alarming picture, showing that 51.5% of women are now classified as overweight and obese - roughly 5 in every 10 women. The 2023 NNS also highlights that this significantly higher prevalence is particularly pronounced among non-pregnant and non-lactating women aged 20 and older, particularly those residing in urban areas.
This surge in overnutrition has profound implications. The relationship between PCOS and overnutrition is complex and bidirectional: PCOS can contribute to weight gain, while overnutrition itself is a clear risk factor (Rosenberg et al., 2019). This cyclical dynamic is fueled by insulin resistance, hormonal imbalances, and altered body fat distribution. A thorough understanding of this interplay is crucial for developing effective strategies to prevent and manage both PCOS and overnutrition in Filipino women.
Managing PCOS effectively hinges on adopting a healthy lifestyle, with a proper diet playing a central role. The condition often involves insulin resistance, where the body’s cells become less responsive to insulin, the hormone responsible for regulating blood sugar. This can lead to elevated blood sugar levels, increased insulin production, and weight gain, particularly around the abdomen.
Furthermore, elevated androgen levels can worsen insulin resistance and contribute to weight management challenges. This hormonal imbalance can also disrupt ovulation, leading to irregular or absent menstrual cycles and difficulties with fertility.
Fortunately, dietary interventions can significantly prevent PCOS symptoms and improve overall health. By focusing on a balanced and nutritious diet, women with PCOS can:
𝙋𝙧𝙞𝙤𝙧𝙞𝙩𝙞𝙯𝙚 𝙬𝙝𝙤𝙡𝙚 𝙛𝙤𝙤𝙙: Emphasize the consumption of whole, unprocessed food such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These food items provide essential nutrients and have lower glycemic index, meaning they are digested more slowly and cause a more gradual rise in blood sugar levels.
𝘾𝙤𝙣𝙩𝙧𝙤𝙡 𝙘𝙖𝙧𝙗𝙤𝙝𝙮𝙙𝙧𝙖𝙩𝙚 𝙞𝙣𝙩𝙖𝙠𝙚: While carbohydrates are an essential part of a balanced diet, it is crucial to choose complex carbohydrates over simple sugars. Choose whole grains such as brown rice, quinoa, and whole wheat bread.
𝘼𝙙𝙚𝙦𝙪𝙖𝙩𝙚 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙞𝙣𝙩𝙖𝙠𝙚: Include lean sources of protein such as chicken, fish, beans, and tofu in meals.
𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝙛𝙖𝙩 𝙘𝙤𝙣𝙨𝙪𝙢𝙥𝙩𝙞𝙤𝙣: Incorporate healthy fats into the diet from sources like avocados, nuts, seeds, and olive oil.
Beyond macronutrients, certain micronutrients also play a vital role in managing PCOS:
𝙑𝙞𝙩𝙖𝙢𝙞𝙣 𝘿: It is a type of fat-soluble vitamin that is commonly deficient in women with PCOS. In a study by Mohan et. al. (2023), it was revealed that Vitamin D insufficiency causes calcium dysregulation and follicular arrest in women with PCOS, which is connected to menstrual irregularities and fertility issues. Thus, intake of Vitamin D-rich foods such as salmon, sardines, mackerel, liver, and fortified foods is recommended.
𝙈𝙖𝙜𝙣𝙚𝙨𝙞𝙪𝙢: It is involved in numerous bodily functions, including blood sugar regulation and muscle and nerve function. Rich sources of this micronutrient are pumpkin seeds, chia seeds, almonds, spinach, and cashews.
𝙊𝙢𝙚𝙜𝙖-3 𝙛𝙖𝙩𝙩𝙮 𝙖𝙘𝙞𝙙𝙨: It is found in fatty fish such as salmon, tuna, and mackerel. It can help reduce inflammation and improve insulin sensitivity.
Nourishing the body with a balanced and mindful diet is a cornerstone in managing PCOS. By incorporating these dietary strategies, one may manage the symptoms, improve overall health, and enhance the quality of life.
Remember to include in daily meals Go, Grow and Glow foods or follow the Pinggang Pinoy recommendations.
