26/08/2025
๐จ๐ป๐น๐ผ๐ฐ๐ธ๐ถ๐ป๐ด ๐ฃ๐๐ข๐ฆ: ๐ข๐ป๐ฒ ๐ฃ๐น๐ฎ๐๐ฒ ๐ฎ๐ ๐ฎ ๐ง๐ถ๐บ๐ฒ
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 bodyโs 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:
๐๐ง๐๐ค๐ง๐๐ฉ๐๐ฏ๐ ๐ฌ๐๐ค๐ก๐ ๐๐ค๐ค๐: 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.
๐พ๐ค๐ฃ๐ฉ๐ง๐ค๐ก ๐๐๐ง๐๐ค๐๐ฎ๐๐ง๐๐ฉ๐ ๐๐ฃ๐ฉ๐๐ ๐: 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.
๐ผ๐๐๐ฆ๐ช๐๐ฉ๐ ๐ฅ๐ง๐ค๐ฉ๐๐๐ฃ ๐๐ฃ๐ฉ๐๐ ๐: Include lean sources of protein such as chicken, fish, beans, and tofu in meals.
๐๐๐๐ก๐ฉ๐๐ฎ ๐๐๐ฉ ๐๐ค๐ฃ๐จ๐ช๐ข๐ฅ๐ฉ๐๐ค๐ฃ: 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:
๐๐๐ฉ๐๐ข๐๐ฃ ๐ฟ: 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.
๐๐๐๐ฃ๐๐จ๐๐ช๐ข: 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.
๐๐ข๐๐๐-3 ๐๐๐ฉ๐ฉ๐ฎ ๐๐๐๐๐จ: 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.
