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.

Heart disease remains the leading cause of death in India, often affecting people nearly a decade earlier than in Western populations.

Recent cholesterol management recommendations from the American Heart Association (AHA) and related global guidelines emphasize aggressive control of LDL cholesterol — the so-called “bad cholesterol.” For Indians, these recommendations carry particular importance.

Studies consistently show that South Asians have a higher tendency for premature coronary artery disease. Even individuals who appear relatively lean may have underlying metabolic risk factors such as insulin resistance, abdominal obesity, and elevated triglycerides. Because of this inherent susceptibility, the same cholesterol levels that may appear “borderline” in Western populations can translate into a significantly higher cardiovascular risk in Indians.

What Does The New Guidelines Say

The newer guidelines shift the focus away from merely treating cholesterol numbers to assessing an individual’s overall cardiovascular risk.

Factors such as diabetes, smoking, blood pressure, family history of early heart disease, and age are considered together. If a person falls into a higher-risk category, doctors now recommend lowering LDL cholesterol more aggressively than before.

For people who already have established heart disease, the goal is particularly strict. LDL cholesterol is ideally reduced to levels below 55 mg/dL. Achieving such targets often requires not only lifestyle changes but also medications such as statins, and in some cases, newer therapies that further lower cholesterol levels.

How Indians Can Prevent Heart Disease

For Indians without diagnosed heart disease, prevention becomes the key message. Regular screening after the age of 30–35 years is increasingly advisable, especially if there is a family history of heart disease or diabetes. Diet also plays a central role: reducing trans fats, limiting refined carbohydrates, increasing fibre intake, and maintaining a healthy body weight can significantly influence cholesterol levels.

Equally important is regular physical activity. Even 30 minutes of brisk walking most days of the week can improve lipid profiles and reduce cardiovascular risk.

The key takeaway is simple: Indians develop heart disease earlier and often at lower cholesterol levels.

The newer AHA recommendations reinforce the need for earlier screening, individualized risk assessment, and more proactive cholesterol management to prevent future heart attacks.

A sudden bone fracture that seems out of proportion to the injury could sometimes signal an underlying life-threatening condition. Doctors say that while most fractures are caused by accidents or age-related bone weakness, certain cancers can damage bones and make them fragile enough to break with minimal force.

While this is still relatively uncommon compared to injuries or diseases such as osteoporosis, experts stress that unusual fractures should not be ignored.

How Cancer Can Weaken Bones

Bones are living tissues that constantly rebuild and repair themselves however, some cancers can start directly in the bone which are known as primary bone cancers., such as osteosarcoma, Ewing’s sarcoma, and chondrosarcoma. These cancers damage bone structure and make it fragile.

However, more often the problem comes from cancers that begin in other organs and then spread to the bones, also known as metastasis, which means cancer cells travel from their original location to another part of the body.

According to Dr Rakesh Kr Agrawal, Senior Consultant and Head of Radiation Oncology at Andromeda Cancer Hospital in Sonipat, cancers such as breast, prostate, lung, kidney, and thyroid frequently spread to bones. The spine, pelvis, ribs, and thigh bones are particularly common sites.

When cancer spreads to these areas, it can destroy bone tissue or create weak spots, increasing the chance of fractures.

Blood Cancer And Bone Damage

Bone marrow is the soft tissue inside bones where blood cells are produced. In multiple myeloma, abnormal plasma cells grow uncontrollably and interfere with normal bone rebuilding.

This often leads to lytic lesions, which are small areas where bone tissue has been destroyed. These weak spots can cause bones to break easily, sometimes without any obvious injury.

Doctors estimate that up to 80 percent of people with multiple myeloma already have fractures or severe bone damage when the disease is first diagnosed.

Warning Signs To Watch For

Apart from the type of cancer, doctors also say the context of a fracture matters. A break after a serious fall is usually straightforward but certain patterns may raise concern.

One major warning sign is a fracture after minimal trauma. This means a bone breaks even though the force involved was very small, such as stepping awkwardly or lifting something light.

Persistent bone pain is another signal. Pain that lasts for weeks, becomes worse at night, or appears before a fracture occurs may suggest that the bone was already weakened.

Swelling around the bone or a lump near the fracture site should also be evaluated carefully. These signs may indicate that the bone had an abnormal growth or tumor before the damage.

Doctors also look for systemic symptoms, which are symptoms affecting the whole body rather than just one area. These may include unexplained weight loss, fatigue, anemia, frequent infections, nausea or constipation.

Why Early Investigation Matters

Experts emphasize that most fractures are still caused by common conditions like osteoporosis or accidental injuries. Cancer is a much rarer explanation.

However, when something about a fracture seems unusual, doctors may recommend additional tests. These can include imaging scans such as X-rays, CT scans, or MRI scans to examine the bone more closely. Blood tests or specialised panels may also be done to look for conditions like multiple myeloma.

Early detection is important because many cancers can be treated more effectively when diagnosed sooner. Doctors advise adults, particularly those in middle age or older, to seek medical advice if a fracture happens with very little force or is accompanied by persistent pain or swelling.

In many cases the explanation will still be something simple like bone thinning. But identifying rare causes early can make a significant difference in treatment and recovery.

As specialists point out, paying attention to unusual symptoms and seeking timely evaluation is often the first step toward protecting long-term health.

Blood sugar spikes are dangerous as it could trigger inflammation, oxidative stress, and damage blood vessel linings. The most dangerous, risk of type 2 diabetes, cardiovascular diseases and cognitive decline. When people think of blood sugar spikes, they think of food, carbohydrates or sugary food items that should be avoided. However, there are other things too that are not food, but could spike your blood sugar.

NHS doctor, Dr Amir Khan, who is a general physician with NHS England, resident doctor on ITV's Lorraine and Good Morning Britain, and host of the No Appointment Necessary podcast on his Instagram channel highlighted five non-food related reasons that could spike your blood sugar.

"Did you know your blood sugar can spike even if you haven't had a single bite to eat?" He starts his video with this disclaimer and goes on to say, "Let me share five surprising things that can raise your blood sugar and why it might not always be a bad thing."

Five Reasons Beyond Food That Could Spike Your Blood Sugar Levels

Stress

Dr Khan shares that stress triggers a rise in cortisol levels that activates the body's fight-or-flight response. This signals the liver to release stored glucose into the bloodstream to provide a quick boost of energy. This thus leads to a surge of glucose in blood and leads to the rise of blood sugar levels.

"When you're stressed, your body releases cortisol, the fight or flight hormone that tells your liver to release stored glucose to give you energy. Great if you're running from a tiger, less helpful if you're just stuck in traffic. Remember, chronic stress equals chronic glucose spikes and that is not good for long-term health,” he explains.

Poor Sleep

He also highlighted that even a single night of poor sleep could increase insulin resistance, which means glucose stays in the bloodstream for longer duration and could lead to elevated blood sugar levels. He said that chronic sleep deprivation could raise the risk of developing type 2 diabetes even in people who try to maintain otherwise a healthy diet.

"One bad night, your body becomes more insulin resistant. That means glucose hangs around in the blood for longer and over time, poor sleep can increase your risk of type 2 diabetes, even if you try your best to eat well," he says.

Exercise

To many people's shock, he says exercise could temporarily spike blood sugar. "Number three, exercise. Yes, even the good stuff. Certain types of exercises, especially intense or resistance training, can temporarily raise your blood sugars. Why? Well, again, it's your body releasing glucose for fuel, but really importantly, long-term, exercise improves insulin sensitivity, meaning lower blood sugars overall. So, this is not a bad spike,” he explains.

However, he does point out that it is not a bad thing. He notes that certain forms of physical activity, especially intense or resistance training could prompt the body to release more glucose in bloodstream to fuel the muscles. However, he also points out that regular exercise improves insulin sensitivity over time and helps the body regulate sugar more effectively.

Infections And Illnesses

“When you're fighting off a bug, your immune system has to ramp up, and that comes with a glucose surge. It's your body's way of fueling the immune response. People living with diabetes often notice higher blood sugar levels when they're unwell. That's totally normal and they may have to adjust their medication accordingly,” explains Dr Khan.

What this means is that when your body is fighting off infection, it releases more glucose in your bloodstream that works as a fuel for your immune system. This is why people with diabetes often notice higher blood sugar when they are unwell. However, he points out that this is body's normal response to combat illness.

Hormones

"Ladies, this one's for you because it's mainly around your periods or the menopause. In the second half of your menstrual cycle, that's the luteal phase, progesterone levels rise. This can make your cells more insulin resistant, meaning higher blood sugars. And of course, in perimenopause and the menopause, estrogen levels decline, and that comes with insulin sensitivity dropping. So you become more resistant to insulin, leading to more frequent spikes in blood sugar. That's why women in their 40s and 50s may notice weight gain, fatigue, or brain fog which can be linked to blood sugar shifts.”

Dr Khan notes that hormonal fluctuations during different phases of menstrual cycle could also influence blood sugar levels. Higher progesterone during luteal phase could make cells more insulin resistant. When estrogen is declining during perimenopause or menopause, it could further reduce insulin sensitivity.

Dr Khan concludes, “So remember, not all blood sugar spikes are bad. Context matters. But if you're seeing high readings and you're not sure why, it's always worth talking to your doctor and it’s not always about what you're eating.”

Note: This article is based on content available in public knowledge. Health and Me does not promote any user-generated content being as a substitute for medically verified information or prescription.