PCOS affects a major part of a menstruating person’s life than many of them are aware of. The lack of information about the condition and the reluctance of people to talk about the matter makes it worse. As we kick off World PCOS Awareness Month, we try to understand the proper repercussions and the best ways to manage your periods. As science progresses each day, many women have taken the initiative to further the research on PCOS and the reproductive health of women. We spoke to Dr Prarthana Shah, a doctor who specialised in preventative CVD medicine and an Integrative Health Coach to get a better understanding of the vital role nutrition plays in a woman’s reproductive cycle.

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting millions of women worldwide. Characterized by irregular menstrual cycles, excess androgen production, and the presence of cysts on the ovaries, PCOS can lead to a range of health issues, including infertility, obesity, type 2 diabetes, cardiovascular disease, and endometrial cancer.

Role of Nutrition in PCOS Management

A balanced diet plays a crucial role in managing PCOS symptoms and reducing the risk of associated health complications. By focusing on nutrient-dense foods and avoiding certain triggers, women with PCOS can significantly improve their overall well-being.

According to Dr. Prarthana, “The first thing is B12. So, a common deficiency, even otherwise, which can affect a woman's hormonal balance, because it helps regulate your hair length, and so it's important to make sure that you're getting enough B12.” There are important nutrients that women must have for healthy menstrual cycles.

• Vitamin B12: Essential for hormonal balance, hair health, and regular menstruation.
• Vitamin D: Helps regulate hormones, supports ovarian function, and improves insulin sensitivity.
• Iron: Crucial for preventing anaemia, which is common during menstruation.
• Electrolytes: Help maintain fluid balance and prevent fatigue.
• Amino acids: Provide building blocks for proteins and support overall health.

Dietary Recommendations for PCOS

As Dr Prarthana mentioned, the key nutrients that women lack are the reason why their periods might be irregular and make it difficult for them to handle it. She suggested that it's essential to prioritize a nutrient-rich diet. Focus on consuming whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Minimize your intake of processed foods, sugary drinks, processed meats, and refined carbohydrates, as these can contribute to inflammation and hormonal imbalances. Consider limiting or avoiding dairy products, as they may contain hormones that can disrupt your hormonal regulation.

She also emphasised the importance of seasonal fruits. While many people have expressed their reservations with cross-contamination and germs from fruits she says, “You have to eat seasonal fruits and vegetables. Greens and salad leaves, all of these things for vitamin B12. Now, of course, there will be some vendors that cut it up. So, don't buy it from there. one tip I personally suggest is that I use something called Veggie Wash where I wash my salad leaves in that at home. You can also wash it with salt or apple cider vinegar.”

When enjoying seasonal fruits and vegetables, be mindful of potential contamination from vendors who cut and sell them. Wash them thoroughly at home to ensure safety. Finally, stay hydrated by drinking plenty of water throughout the day to support overall health and prevent dehydration.

Lifestyle changes you should make for PCOS

According to Dr Prarthana, your lifestyle plays a really important role in PCOS, “So, I know most women, even though they regularly exercise, I mean the ones that do, also kind of skip it during the period and that is the wrong thing to do, ideally.”

She also expresses how much it actually helps with period pains and relief for women, “It's okay. You should go and do some sort of exercise. Go for a walk. It could be lighter if you're, you know, tired. But something in some form of movement, maybe yoga, stretching, whatever works for each person depending on how much pain they have. It really opens up the muscles and gives you relief.”

Other changes include,

• Manage stress: Practice stress-reduction techniques like meditation, yoga, or deep breathing.
• Prioritize sleep: Aim for 7-8 hours of quality sleep each night.
• Consider supplements: Consult with a healthcare professional about potential supplements, such as vitamin D and iron, to address specific deficiencies.

Back pain is generally considered a problem seen in old age, but of late, we are increasingly seeing younger adults suffering from back pain. Prolonged sitting hours, inadequate physical activity, smoking, and an unhealthy lifestyle have made back pain a common complaint even in people under 30 years of age.

What is a slipped disc?

In an interview with Health and Me, Dr Pramod Sudarshan, Spine Surgeon (ortho), Apollo Hospitals, Bangalore, said, “Most commonly, we attribute this pain to a slipped disc or other disc-related conditions. However, they are just one among many reasons causing back pain. A thorough understanding of the other conditions that can lead to back pain, and knowing the ‘red flags’ to help identify them, will assist in seeking early treatment and preventing further complications.”

Muscle strain is considered to be one of the most common reasons for developing back pain in younger individuals. Daily activities like travelling for long hours, lifting heavy weights without proper technique, and carrying heavy backpacks can lead to muscle strain. Often, the pain due to muscle strain comes down with the help of medications such as muscle relaxants and rest.

Poor posture and back pain

Working professionals and students spend many hours a day studying, gaming, and working on computers without maintaining proper posture, leading to excess strain on the back muscles and, in turn, prolonged back pain. Having a properly ergonomically designed workstation/study table setup can prevent back discomfort and stiffness.

What are the causes of back pain?

Lack of physical activity and associated conditions such as obesity weaken our core muscles, which are considered the main pillars supporting our spine. Weakened core muscles will not be able to perform the functions expected of them, leading to back pain. Regular exercise, weight management, a healthy diet, and guided weight training will help strengthen our core muscles and reduce the risk of back pain.

Other than muscles, the spine also contains small joints known as facet joints, irritation or inflammation of which can lead to back pain. A structure known as the pars interarticularis acts as a clamp in the spine, holding two adjacent vertebral bodies, and any defect, such as a congenital defect or fracture due to repetitive microtrauma, as seen in gymnasts, can lead to the slipping of one bone over the other, causing back pain.

Though mechanical back pain is most common, there are other conditions such as inflammatory arthropathy, tumours, and infections. Conditions such as ankylosing spondylitis, rheumatoid arthritis, and hyperuricemia/gout are some examples of inflammatory conditions in which an individual experiences early morning back pain associated with stiffness and may also present with pain in other joints.

Can tuberculosis lead to back pain?

Tuberculosis affecting the spine is considered the most common infection of the spine. Severe back pain, weight loss, loss of appetite, fever, and night sweats are some of the common symptoms. Other bacterial and fungal infections are also seen affecting the spine, most commonly in immunocompromised individuals.

Tumours, though rare in young individuals, warrant further investigation when symptoms such as severe weight loss, night pain, and prolonged back pain are present to rule out the possibility of tumours.

Other conditions such as scoliosis (congenital/adolescent idiopathic scoliosis), which is a three-dimensional deformity of the spine, can cause back pain. It requires further assessment in the form of radiological investigations to assess the degree of deformity and to plan any surgical intervention, if required, based on the severity of the curve.

What are the symptoms?

Identifying some of the red-flag signs, such as weakness in the legs, numbness around the groin, bladder or bowel dysfunction, fever, unexplained significant weight loss, or severe pain following major trauma, is essential. These symptoms may indicate serious underlying pathology requiring medical care.

Fortunately, back pain in young people is largely preventable. Basic lifestyle modifications such as regular exercise, maintaining proper posture, avoiding prolonged sitting, maintaining a healthy body weight, undertaking monitored weight-training programmes, following a healthy diet, and getting adequate sleep will help prevent as well as overcome existing back problems. Invest in your spinal health at the earliest opportunity to reap the benefits in the second half of life.

Researchers from the University of Oxford and pharmaceutical firm Moderna have developed a vaccine that may prevent bowel and ovarian cancer. The first trial is to be this summer, and it will try to see if the vaccine can train the immune system to recognize and eliminate pre-cancerous cells in people with Lynch syndrome before cancer develops.

In the United Kingdom, one in 300 people has Lynch syndrome, an inherited health condition that massively increases the chance of contracting cancers like bowel and ovarian cancer.

What Is Colorectal Cancer?

Colorectal cancer is the umbrella term for both colon and rectal cancer. As the name also suggests, colon cancers happen only in the colon, but if it is left untreated, it can spread to different organs in your body. Colorectal cancer begins inside the rectal tissues or the colon walls. It presents itself in the earliest stages as small masses, known as polyps. If a polyp becomes cancerous, it can spread cancer from the inner part of the colon to the lymph nodes or bloodstream. If this happens, cancer can then quickly move throughout the system.

Early Symptoms Of Colorectal Cancer

• Persistent changes in bowel habits, especially if they last more than a few days, must be taken seriously. Narrow or ribbon-shaped stools may indicate a tumor partially blocking the colon.
• Blood in the stool is one of the most common and concerning signs. While it might be due to hemorrhoids or fissures, it’s important not to assume. A proper evaluation is critical.
• Unexplained weight loss: Especially when unintentional.
• Abdominal cramps or bloating: Misinterpreted as common digestive issues.

What Is Ovarian Cancer?

Ovarian cancer is one of the deadliest gynecological cancers and is often referred to as the “silent killer” because its early symptoms are vague and easily mistaken for common digestive or urinary issues.

It develops when abnormal cells in the ovaries grow uncontrollably and may spread to other parts of the body. Survival rates are significantly higher when detected early—around 93 per cent of women diagnosed at stage one survive at least five years, compared to just 13 per cent at stage four, according to the American Cancer Society.

Unfortunately, many cases are diagnosed at advanced stages, when treatment options are limited, and outcomes are poorer.

• Early Symptoms Often Overlooked

“Ovarian cancer is commonly called a ‘silent disease’ because its early signs are vague and often resemble routine gastric issues,” Dr. Tejinder Kataria, Chairperson – Radiation Oncology, Medanta Hospital, Gurugram, told HealthandMe.

Common symptoms include:

• Persistent bloating
• Feeling full quickly or reduced appetite
• Pelvic or abdominal discomfort
• Unexplained constipation or diarrhea
• Ongoing indigestion
• Excessive gas
• Abdominal heaviness

Dr. Parminder Kaur, Consultant Gynaecologic Oncologist at CK Birla Hospital, Delhi, told HealthandMe that the key concern is when symptoms become frequent, persistent, and unusual for an individual’s normal health pattern.

Every year, millions of people undergo routine health check-ups that include a lipid profile. Yet for many, the numbers on the report—Low-Density Lipoprotein (LDL), High-Density Lipoprotein (HDL), triglycerides, and increasingly ApoB—remain confusing.

Most people know that cholesterol is linked to heart disease and that "good" cholesterol can be beneficial, while high levels of "bad" cholesterol may increase cardiovascular risk. However, understanding what the different lipid profile numbers mean—and which ones matter most—can make a significant difference to long-term heart health.

Taking to the social media platform X, noted neurologist Dr. Sudhir Kumar said, "This is mainly meant for people who have NOT suffered a heart attack or stroke and are NOT already taking statins."

How Often Should You Get Tested?

Dr. Sudhir, Senior Consultant Neurologist at the Institute of Neurosciences, Apollo Hospitals, Hyderabad, shared that for most healthy adults, a lipid profile every two to three years is generally sufficient.

However, more frequent testing may be necessary for people with:

• Diabetes
• High blood pressure
• Obesity
• A history of smoking
• A family history of premature heart disease
• Previously abnormal cholesterol levels

LDL: Why This Cholesterol Matters

Also read: AHA’s New Dyslipidemia Guidelines Stress Early Screening, Lifestyle Management

LDL cholesterol, commonly known as LDL-C, is often referred to as "bad cholesterol." The expert explained its key role in the development of heart disease.

"Excess LDL can enter artery walls and contribute to plaque formation. Over time, these plaques may narrow blood vessels or rupture, increasing the risk of heart attacks and strokes," Dr. Sudhir said.

For most healthy adults, LDL levels below 100 mg/dL are considered desirable. Levels above this range gradually increase cardiovascular risk, particularly when elevated over many years.

The lower the LDL, the lower the long-term risk of heart attack and stroke. On the other hand, persistently high LDL can increase the lifetime risk of:

• Heart attack
• Stroke
• Peripheral artery disease

Triglycerides: A Marker Of Metabolic Health

Triglycerides are another type of fat found in the bloodstream. High levels of triglycerides are often a marker of poor metabolic health, Dr. Sudhir said.

He added that high triglycerides can indicate:

• Insulin resistance
• Obesity
• Prediabetes
• Diabetes
• Physical inactivity
• Excessive alcohol consumption
• Diets rich in refined carbohydrates and sugary beverages

What About HDL?

High-density lipoprotein, or HDL, has long been known as "good cholesterol." Traditionally, higher HDL levels have been associated with lower cardiovascular risk.

However, recent research has challenged the idea that simply raising HDL improves heart health. Several medications designed to increase HDL levels failed to reduce heart attack risk, prompting a shift in focus toward lowering harmful cholesterol particles rather than boosting HDL alone.

As a result, the expert cautioned against judging cardiovascular health based solely on HDL levels.

ApoB: The Emerging Risk Marker

Read More: Cardiovascular Diseases Lead As India’s Top Killer: US Cardiologist Points Out Risk Factors

One of the most important developments in cardiovascular prevention is the growing recognition of Apolipoprotein B, or ApoB. Dr. Sudhir stated that ApoB is a protein found on potentially harmful cholesterol-carrying particles such as LDL and VLDL (Very Low-Density Lipoprotein, a type of "bad" cholesterol).

"Think of ApoB as a count of the particles capable of entering artery walls and causing plaque. One ApoB is equal to one potentially harmful particle," the expert said.

ApoB is important because two people may have the same LDL level, but only one may have many more cholesterol-carrying particles. That person will often have a higher ApoB level and potentially higher cardiovascular risk. ApoB often provides a more accurate assessment of risk than LDL alone, the neurologist explained.

He suggested that ApoB testing should be considered by people with diabetes, prediabetes, metabolic syndrome, obesity, elevated triglycerides, or a strong family history of heart disease.

How To Improve Lipid Profile Naturally?

• Exercising regularly
• Maintaining a healthy body weight
• Avoiding smoking
• Limiting sugary drinks
• Reducing ultra-processed foods
• Eating more vegetables, fruits, and legumes
• Choosing healthier sources of fat
• Prioritizing good sleep.