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Understanding and Managing Female Reproductive Health
Understanding and Managing Female Reproductive Health
• exercise regularly
• eat a healthy, balanced diet – you may find that eating frequent smaller
meals (every 2-3 hours) suits you better than eating 3 larger meals a
day
• get plenty of sleep – 7 to 8 hours is recommended
• try reducing your stress by doing yoga or meditation
• take painkillers such as ibuprofen or paracetamol to ease the pain
• keep a diary of your symptoms for at least 2 to 3 menstrual cycles –
• Don’t
• do not smoke
• do not drink too much alcohol
• Treating PMS
• As well as changes to your lifestyle
• hormonal medicine – such as the combined contraceptive pill
• cognitive behavioural therapy – a talking therapy
• antidepressants
• dietary supplements
• If you still get symptoms after trying these treatments, you may be referred
to a specialist.
• This could be a gynecologist, psychiatrist or counsellor.
• Complementary therapies and dietary supplements
• Causes of PMS
• It's not fully understood why women get PMS.
• But it may be because of changes in their hormone levels during the
menstrual cycle.
• Some women may be more affected by these changes than others.
• Premenstrual dysphoric disorder (PMDD)
• A small number of women may experience more severe symptoms of
PMS known as premenstrual dysphoric disorder (PMDD).
• Symptoms of PMDD are similar to PMS but are much more intense
and can have a much greater negative impact on your daily activities
and quality of life.
FIBROIDS
• Fibroids are non-cancerous growths that develop in or around the
womb (uterus).
• The growths are made up of muscle and fibrous tissue, and vary in
size. They're sometimes known as uterine myomas or leiomyomas.
• Many women are unaware they have fibroids because they do not have
any symptoms.
• Women who do have symptoms (around 1 in 3) may experience:
• heavy periods or painful periods
• tummy (abdominal) pain
• lower back pain
• a frequent need to urinate
• constipation
• pain or discomfort during sex
Why fibroids develop
• The exact cause of fibroids is unknown, but they have been linked to
the hormone oestrogen.
• Oestrogen is the female reproductive hormone produced by the
ovaries (the female reproductive organs).
• Fibroids usually develop during a woman's reproductive years (from
around the age of 16 to 50) when oestrogen levels are at their
highest.
• They tend to shrink when oestrogen levels are low, such as after the
menopause when a woman's monthly period stops.
Who gets fibroids?
• If you have signs and symptoms of PCOS, they'll usually become apparent during your
late teens or early 20s.
• They can include:
• irregular periods or no periods at all
• difficulty getting pregnant as a result of irregular ovulation or no ovulation
• excessive hair growth (hirsutism) – usually on the face, chest, back or buttocks
• weight gain
• thinning hair and hair loss from the head
• oily skin or acne
• PCOS is also associated with an increased risk of developing health problems in later
life, such as type 2 diabetes and high cholesterol levels.
• weight gain
• thinning hair and hair loss from the head
• oily skin or acne
• PCOS is also associated with an increased risk of developing health
problems in later life, such as type 2 diabetes and high cholesterol
levels.
What causes polycystic ovary syndrome (PCOS)?
• People with PCOS are often found to have higher than normal insulin levels. Insulin is a
hormone that’s produced in the pancreas. It helps the cells in the body turn sugar (glucose)
into energy.
• If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen
if you have insulin resistance, meaning you aren’t able to use the insulin you do produce
effectively.
• If you have insulin resistance, your body may try to pump out high levels of insulin in an
effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your
ovaries to produce more androgens, like testosterone.
• Insulin resistance may also be caused by having a higher body mass index. Insulin
resistance can make it harder to lose weight, which is why people with PCOS often
experience this issue.
• A diet high in refined carbohydrates, like starchy and sugary foods, can make insulin
resistance, and therefore weight loss, more difficult to manage.
Foods to add
•high fiber vegetables, like broccoli
•lean protein, like fish
•anti-inflammatory foods and spices, like turmeric and tomatoes
High fiber foods can help combat insulin resistance by slowing down
digestion and reducing the effect
of sugar on the blood. This may be beneficial for people with PCOS.
Here are some examples of high fiber foods:
•cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts
•greens, including red leaf lettuce and arugula
•green and red peppers
•beans and lentils
•almonds
•berries
•sweet potatoes
•winter squash
•pumpkin
Lean protein sources like tofu, chicken, and fish don’t provide fiber but are a very filling and
nutritious dietary option for people with PCOS.
Foods that help reduce inflammation may also be beneficial. These foods include:
•tomatoes
•kale
•spinach
•almonds and walnuts
•olive oil
•fruits, like blueberries and strawberries
•fatty fish high in omega-3 fatty acids, like salmon and sardines
FOODS TO LIMIT