PCOS (Polycystic Ovary Syndrome) leads to obesity, which in turn, aggravates this endocrine disorder. Those with PCOS have increased levels of cortisol, which can be kept in control with the intake of Omega-3 fatty acids which is present in fish oil. This helps in effective weight management. Omega-3 assists in fat burning and reduces hunger, and that is how it helps in losing or maintaining the required body weight.
The Channel 46 has collaborated with Dr Anjali Kumar, MBBS, MD & Former CEO at Just Diabetes, who discusses how fish oil helps in managing weight.
What’s Omega-3 That’s Present In Fish Oil?
Omega-3 fatty acids refer to a family of fats that contributes to overall health, including weight loss among women with PCOS. Although there are several types of Omega-3 fatty acids, their two main categories are as below:
1. Essential Omega-3 Fatty Acids
The only essential Omega-3 fatty acid is Alpha-linolenic acid (ALA). It is present in plant foods like flaxseeds, chia seeds, hemp seeds, and walnuts. Since the human body cannot produce ALA, you must include these food products in your regular diet to load up on this nutrient.
2. Long-Chain Omega-3 Fatty Acids
EPA and DHA are produced by the body with the use of ALA and, hence, it isn’t compulsory for you to add them to your daily diet. However, this conversion does not happen very smoothly among humans.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two most recognised types of Omega-3 fatty acids under this category. They are widely found in fatty fish and fish oil as well as in seafood, algae, and algae oil. EPA and DHA are produced by the body with the use of ALA and, hence, it isn’t compulsory for you to add them to your daily diet. However, this conversion does not happen very smoothly among humans.
Our bodies turn only about 2 to 10% of the ALA to EPA and DHA. As a result, you can incorporate two portions of fatty fish per week or take a supplement to meet your body’s requirements for EPA and DHA. They are useful for several body functions like eye and brain development and function, and help reverse PCOS-induced weight gain. They may also prevent breast cancer, inflammation, depression, and Attention Deficit Hyperactivity Disorder (ADHD).
Omega-3 Fatty Acids & Weight Loss
Several research has pointed out that these fatty acids also play a role in reducing the percentage of body fat and building muscle mass.
Some studies have indicated that Omega-3 supplements reduce appetite and help you feel fuller for longer. Several research has pointed out that these fatty acids also play a role in reducing the percentage of body fat and building muscle mass. Although this may also imply overall weight loss, it does improve body composition, especially in keeping the wait-to-hip ratio under control. This is considered to be of utmost importance as an increased hip-to-waist ratio is a primary indicator of excessive belly fat, which leads to inflammation and insulin resistance.
4 Ways Fish Oil Can Treat PCOS
1. Reduces Androgen Levels
This is essential because hyperandrogenism, or increased androgen levels, leads to some of the most common symptoms of PCOS like acne, hair loss, irregular periods, and hirsutism (excessive hair growth on the chin, chest, and other body parts).
Omega-3 supplementation reduces the levels of androgen, including testosterone, among women with PCOS. This is essential because hyperandrogenism, or increased androgen levels, leads to some of the most common symptoms of PCOS like acne, hair loss, irregular periods, and hirsutism (excessive hair growth on the chin, chest, and other body parts).
Omega-3 fatty acids regularise the menstrual cycle and improve the quality of hair and skin. Not just that, it also keeps menstrual pain under control as well as sudden unexplained fluctuations in hormones caused due to PCOS.
2. Betters Insulin Resistance
Increased levels of insulin in the blood, which happens due to insulin resistance, can make your ovaries produce androgens in excessive quantities. This, in turn, triggers the body to store more fat, aggravating PCOS symptoms.
Insulin resistance is the leading cause of PCOS in a sizable section of the menstruation population as it can lead to severe hormonal imbalances in your body. Increased levels of insulin in the blood, which happens due to insulin resistance, can make your ovaries produce androgens in excessive quantities. This, in turn, triggers the body to store more fat, aggravating PCOS symptoms.
In such cases, dietary changes including Omega-3 fatty acids are necessary to improve insulin resistance among people with PCOS. This in turn will help in losing weight and also improve other PCOS-induced symptoms.
3. Improves Cardiovascular Health
Omega-3 fatty acids are known for their ability to prevent heart diseases by lowering levels of cholesterol, triglyceride, and blood pressure. Those diagnosed with PCOS face an increased risk of developing cardiovascular disorders because of hormonal and metabolic dysfunctions. Consumption of Omega-3 fatty acids or their supplements has been shown to improve blood lipid profile among the menstruating population with PCOS.
4. Improved Mental Health
Our brain comprises 60% of fat and a significant section of this fat is made up of omega-3 fatty acids. This emphasises the need of omega-3 fatty acids for strengthening mental health and keeping mental health conditions at bay.
Omega-3s are known for boosting brain function and overall brain health. No wonder, they are referred to as “brain foods”. Our brain comprises 60% of fat and a significant section of this fat is made up of omega-3 fatty acids. This emphasises the need for omega-3 fatty acids for strengthening mental health and keeping mental health conditions at bay. These include anxiety, depression, dementia, ADHD, and sleep disturbances, to name a few. Omega-3 is well-recognised for improving attention, focus, and quality of sleep, also managing stress, and maintaining hormonal balance.
Open up like never before and participate in conversations about beauty, mental health, menstrual & sexual health, and more. Desi women, join our community NOW!
