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.

Disney star Debby Ryan has opened up about living with a “life-altering” brain injury that left her with “hellish” migraines.

Appearing on a web series, the 33-year-old Ryan said she has also suffered five concussions and revealed the “fringe science treatment” that helped her recover.

“The brain injuries make things significantly worse,” the Disney Channel alum said.

“I had a pretty crazy life-altering brain injury a few years ago, and I was out of commission for, like, six months. And I went to this neurological rehab,” Ryan shared. “[I] went and did this fringe science treatment that was, like, really sci-fi and crazy. … That kind of got me back online, but there were some things that just did not come back.”

According to Ryan, her first four concussions stemmed from blunt-force injuries, while her most recent concussion was caused by “sustained shaking over, like, a minute of time.”

How The Injury Changed Her Life

Ryan said her life changed significantly after the injury. “There’s sort of pre-incident Debby and post-incident Debby,” she said.

She said that because of her migraines and brain injuries, she sometimes thinks better with her eyes closed, as the world can feel too bright and loud.

“Quite often the world is really loud. It’s really too bright, it’s too — there’s a lot going on,” she explained. “The visual data that I’m taking in can be so distracting.”

Ryan said she feels “very fortunate” that her “amazing” support system helped her deal with the aftermath of her latest concussion.

“[They] reminded me who I am and was and also held a lot of space for that to change — potentially permanently — and love me through that,” she said.

Ryan acknowledged that it must also have been difficult for her loved ones to process the changes.

How Does A Traumatic Brain Injury Affect You?

Cleveland Clinic explains that a traumatic brain injury (TBI) occurs when a sudden external force injures the brain. TBIs can range from mild to severe and may affect thinking, movement, memory, behavior and emotions.

Symptoms can include headaches, confusion, memory problems and mood or behavioral changes. Some people can also experience longer-term problems that affect their daily lives.

Types Of Traumatic Brain Injuries

There are two broad types of TBI:

• Penetrating TBI: This occurs when an object pierces the skull and enters the brain tissue, damaging part of the brain. It may also be called an open TBI.
• Blunt or closed TBI: This occurs when a forceful impact causes the brain to bounce or twist inside the skull.

According to the American Headache Society, post-traumatic headache is one of the most debilitating symptoms following a concussion.

Post-traumatic headache typically develops within seven days of a concussion or regaining consciousness after the injury. It can present in different ways but often resembles migraine in its symptoms and duration.

In some cases, these headaches can become persistent or chronic.

For years, doctors believed that menopause was the big trigger for heart-related changes in women. Turns out, that might not be the full story.

A new study, published in the journal Hypertension, found that something called pulse pressure starts rising in women as early as their late 30s. That's way earlier than the time most women hit menopause.

What Is Pulse Pressure?

Pulse pressure is just the gap between the two numbers you see in a blood pressure reading. The top one and the bottom one. As we age, this gap tends to widen. And when it widens too much, it's usually a sign that the aorta, the body's biggest blood vessel, is getting stiffer.

A stiffer aorta means your heart has to work harder to pump blood around your body. Over time, that extra strain adds up.

What Did The Study Find

Researchers looked at data from more than 9,500 people, over 6,500 women and around 3,000 men, all part of the Framingham Heart Study. This is one of the longest-running heart health studies in the world, and the participants were tracked across three health checkups over 14 years.

What they found was interesting. Pulse pressure hits its lowest point and then starts climbing about ten years earlier in women than in men. For women, this shift happens in the late 30s. For men, it's usually the late 40s. And by the time women reach around 60, their pulse pressure is consistently higher than men's.

This pattern showed up even when a woman went through menopause. Early, late, right on time, didn't matter. The rise in pulse pressure followed the same timeline regardless.

Gary F Mitchell, one of the researchers on the Framingham Heart Study, said the team was genuinely caught off guard by this. Menopause timing, it seems, wasn't the main thing driving the change; something else was clearly at play too.

"To our huge surprise, our results suggest that factors other than the timing of the final menstrual period were likely involved in the accelerated increase in pulse pressure in women after midlife," he noted.

Why This Actually Matters

Elevated pulse pressure isn't just a random number on a report. It's linked to a higher risk of heart disease, dementia, and even kidney disease. It can also make managing high blood pressure trickier, since some medications don't work as well once arteries get stiffer.

The bigger takeaway from this study is pretty simple. Women's heart health might need attention way earlier than we've been taught to think. Instead of waiting until menopause to start paying attention to cardiovascular health, doctors might need to start the conversation years earlier, around the late 30s.

So, if you're a woman in your 30s reading this, this isn't meant to scare you. It's just a reminder that heart health isn't something to put off until your 40s or 50s. A basic check on your pulse pressure now might tell you more than you'd expect.

Urine leakage when you cough, sneeze or exercise is often dismissed as something women simply have to live with after pregnancy or childbirth. But pelvic floor problems can affect both women and men and may interfere with daily activities, confidence, relationships and sexual health.

Many people quietly live with symptoms such as urine leakage, urgency, pelvic pressure or pain, while even those who seek medical help may not know the underlying cause. Speaking to HealthandMe, doctors said these can be signs of pelvic floor dysfunction — a treatable condition that should not be ignored.

Early identification and appropriate treatment can help prevent symptoms from disrupting everyday life.

What Is Pelvic Floor Dysfunction?

Pelvic floor dysfunction occurs when the muscles in the pelvis do not relax, contract or coordinate properly. These muscles support the bladder, bowel and reproductive organs.

According to the Cleveland Clinic, the pelvic floor muscles act like a supportive hammock. When they are too tight, weak or poorly coordinated, normal bladder, bowel and sexual functions can be affected.

Pregnancy and childbirth are important risk factors, but pelvic floor problems can also affect men. Symptoms may include urinary urgency or leakage, pelvic pain or pressure and bowel problems.

Other factors such as sedentary lifestyles, stress, obesity and constipation may be contributing to pelvic floor dysfunction.

Also read: Endometriosis Can Take Years To Diagnose But This AI Tool Can Identify Its Signs In 18 Milliseconds

What Can Increase The Risk Of Pelvic Floor Problems?

Dr Nirmala M, Consultant, Obstetrician, Gynaecologist & Fertility Specialist, Motherhood Hospitals, Bengaluru, told HealthandMe that sedentary office work, stress, obesity and constipation can contribute to pelvic floor problems. Poor water intake and regularly holding urine can also play a role.

“It is seen that almost four of every five cases of incontinence observed in hospitals have been identified among young women aged 25 to 35 years old,” she said.

Pelvic floor dysfunction can affect men too, particularly in association with urinary, bowel or prostate-related problems.

Dr Meghana Reddy Jetty, Senior Consultant - Obstetrics, Gynecology, Laparoscopy and Aesthetic Gynecology, Aster Women and Children, Bengaluru, said men may also experience urinary leakage and bowel control problems, including in association with pelvic operations and prostatic procedures.

“Men have pelvic floor muscles too, which are responsible for bladder and bowel control and proper functioning of the pelvis,” she said.

What Are The Early Signs?

Read More: Ferritin Face: Can Pale Skin Signal Iron Deficiency?

Symptoms can vary depending on whether the pelvic floor muscles are weak, too tight or poorly coordinated.

Common signs include:

• Urine leakage while coughing, sneezing or exercising
• A sudden or uncontrollable urge to urinate
• Difficulty emptying the bladder or bowel
• Pelvic heaviness or pressure
• Pelvic discomfort
• Pain during intercourse

Dr Nirmala said urinary leakage during physical strain and a sudden, uncontrollable urge to urinate are among the early symptoms.

Dr Meghana said occasional urine leakage, difficulty emptying the bladder or bowel, pelvic heaviness, discomfort and pain during sexual intercourse can indicate that the pelvic floor is not functioning properly.

How Can Pelvic Floor Dysfunction Affect Daily Life?

The condition can affect more than bladder or bowel control. Fear of leakage, urgency or pain may cause people to avoid exercise, travel and social activities.

Dr Nirmala said some women avoid parties and long-distance travel because of difficulty finding a nearby bathroom. In serious cases, they may rely on diapers or sanitary pads, affecting confidence and increasing stress.

Pelvic floor dysfunction can also affect sexual health. Pain and difficulty relaxing the pelvic muscles may lead women to avoid sexual activity.

“It can hurt sexual health if pain and difficulty in relaxing pelvic muscles cause one to avoid sexual activity. This kind of problem that seemingly just involves the physical aspect can slowly but surely have a great effect on one's confidence, relationships and behavior in general,” said Dr Meghana.

Can Exercise Make Pelvic Floor Symptoms Worse?

Exercise can support pelvic health, but the type, intensity and technique matter.

Dr Swati Rai, Senior Consultant-Obstetrician and Gynecologist at Cloudnine Group of Hospitals, Noida, said exercises such as Kegels, diaphragmatic breathing, pelvic tilts, glute bridges and gentle core strengthening can help support the pelvic floor during and after pregnancy, depending on the individual.

“Kegels involve gently contracting the muscles used to control urine, holding briefly and then completely relaxing; they should not be routinely practized while urinating,” she told HealthandMe.

However, excessive or improperly performed high-impact exercise, intense interval training, repeated jumping and weightlifting can place additional pressure on the pelvic floor, particularly when breathing and core control are inadequate.

Dr Meghana said pelvic-floor training should focus on muscle control rather than simply increasing repetitions.

“So, training of pelvic muscles should be more about learning muscle control - knowing when to contract and when to relax - rather than just doing more and more repetitions,” she said.

Dr Swati said excessive straining, breath-holding or incorrectly performed high-impact exercises may aggravate symptoms.

Is Pelvic Floor Dysfunction Treatable?

Pelvic floor dysfunction can improve significantly with appropriate, personalized treatment. However, treatment depends on whether the muscles are weak, overly tight or poorly coordinated.

Treatment may include:

• Pelvic floor retraining
• Physical therapy
• Core strengthening
• Relaxation and breathing exercises
• Biofeedback