PCOS increases multiple risk factors for cardiovascular disease. And since February is Heart Health Month, this is the perfect time to go over what that means.
The full story is a bit convoluted and we’re still piecing everything together.
The short story?
Well, there is a link between PCOS and genetics and epigenetics (how your genes are expressed based on in utero (in the womb) and environmental factors).
There’s insulin resistance in a high percentage of people with PCOS (some of this is also (epi(genetic)).
There’s elevated androgens (like testosterone and DHEA)… you guessed it: some of this (epi(genetic)).
All of the above can contribute to generalized inflammation, non-alcoholic fatty liver disease (NAFLD), changes in cholesterol metabolism, cortisol dysregulation, mood disorders, and erratic hormone production. Aaand, all of these are independent risk factors for heart disease.
I realize that I just painted a pretty bleak picture – sorry! It’s not all doom and gloom, though!
Some of it will be individual to you and should be undertaken with the help of a healthcare professional. BUT there’s lots of things that are fairly foundational:
Plentiful plants: Fibre only comes from plants. Fruits and veggies offer vitamins, minerals, antioxidants, and fibre. Whole grains offer vitamins, fibre, and carbs required for healthy hormones and your gut.
Adequate protein: Needed for muscle and bone. Helps with blood sugar balance. Keeps you satiated.
Healthy fats: Needed for your cells. (Omega-3s) needed for the last part of inflammatory processes. Needed for regular menstrual cycle hormone production.
Exercise: Helps with overall health (think blood vessels, circulation, cognition, bone health, and mental health). Improves insulin resistance. Cardio and resistance/strength training both have benefits.
Sleep: Good quality sleep helps with everything in life. Sleep apnoea is commonly seen in those with PCOS and increases heart disease risk. Poor sleep = more inflammation, more hormonal dysregulation, less energy, poorer mental health, affects decision-making, affects what you can do in a day.
Rest, Pleasure, Connection: Help with cortisol regulation and inflammation. Affect mood, mental health, decision-making, capacity, hormones, blood pressure, and stress perception. Required for life! Everyone is deserving of this!
