Getting back to healthy living: Tips for PCOS management for Filipinos

As one of the most common endocrine disorders, polycystic ovary syndrome (PCOS) affects an estimated 5-20% of reproductive-aged women worldwide. While PCOS can develop at any age, a study exploring the risk of PCOS among young Asian women in the US found that Filipinas aged 21-44 had a PCOS prevalence of 1.5%, which is relatively lower than the South Asian subgroup (3.3%) but higher among Chinese women (1.0%). Furthermore, the burden of PCOS can increase with obesity, indicated by a higher body mass index.

Since the condition is characterized by hormonal imbalances and menstrual irregularities, being diagnosed with PCOS can raise the risk of reproductive and fertility issues and metabolic disorders like type 2 diabetes. This reveals the need to increase awareness about PCOS among Filipino women while also highlighting lifestyle tips to better manage the condition and get back to healthy living.

How PCOS particularly affects Filipinos

PCOS symptoms can be complex and widely varied, with a study suggesting that ethnicity can influence how PCOS can manifest and affect women’s health. By using tracking data from the female health and wellbeing app Flo, the most frequently reported PCOS symptoms among Filipino women were revealed to be bloating, high cholesterol, and high glucose levels. Other common symptoms include excessive facial hair, irregular periods, hyperpigmentation, and baldness.

The Filipino demographic also had one of the highest ratios of PCOS-positive to PCOS-negative users. Overall, the study notes that such findings are likely a result of genetics and environmental factors such as cultural diets. Now that the manifestation of PCOS among Filipinas has been established, the following section outlines management tips for the Fil-Am population at risk of or diagnosed with PCOS.

How PCOS symptoms can be managed 

Weight management diet

Obesity can compound the risk of developing PCOS, while PCOS itself can manifest as unhealthy weight gain due to higher insulin resistance. Fortunately, those wondering how to lose weight with PCOS can pay attention to diet and nutrition, mainly focusing on complex carbs like whole grains to stabilize blood sugar and insulin levels and improve overall PCOS management. Weight-loss diets for PCOS also involve filling up on protein sources to shed belly fat and boost fullness. A previous post on how to incorporate healthier ingredients into Filipino dishes recommends soy and tofu products as high-protein meat alternatives in broths and sauces, thus allowing Filipinas with PCOS to adapt their diets to their palate.

Regular exercise

To complement their nutritious diets, Filipinas with PCOS must also be physically active. A study published in BMC Public Health notes that combining physical activity with other therapeutic interventions can help improve reproductive functions among women with PCOS. Specifically, exercise can reduce fertility and stress levels, while also benefitting menstrual cycles. PCOS-friendly exercises include aerobics for glycemic control, resistance training for healthy weight loss, and yoga for stress relief and management. Meanwhile, high-intensity interval training can help improve cardiovascular and metabolic health to reduce the risk of PCOS complications like type 2 diabetes and hypertension.

Quality sleep

Sleep disturbances can also be a symptom of PCOS, with patients reporting obstructive sleep apnea, excessive daytime sleepiness, and overall poor sleep quality. However, sleep modification is essential to regulating insulin levels, managing stress, and alleviating other symptoms such as inflammation. Filipinas, in particular, can thus incorporate traditional home remedies like calamansi with honey and salabat (ginger tea) into their bedtime routine for better sleep.

In essence, PCOS can affect Filipino women’s health and well-being through various symptoms and increased disease risk. However, making an effort to transform your lifestyle in terms of diet, exercise, and sleep can help you cope with the chronic condition and prevent it from affecting your overall quality of life.