How Nutrition and Exercise Can Improve the Certain Symptoms - Essay Example

Task: How Nutrition and Exercise Can Affect and Improve the Following Symptoms: PCOS, PMT/PMS, Stress and Long Working Hoursand Stress and Illness Pathophysiology of Polycystic Ovary Syndrome (PCOS) PCOS is a very common endocrine system disorder among females. Azziz et al. (2004) revealed that this disorder is the leading cause of infertility in females. Its causes are not clear; therefore, clinical studies concluded that PCOS could be a genetic disorder (Diamanti-Kandarakis et al., 2006; Legro and Strauss, 2002; Fauser et al., 2011). The diagnostic symptoms of PCOS are related to polycystic ovaries, hirsutism, anovulation, insulin resistance and excess production of androgenic hormones. Anovulation results/leads to irregular menstrual cycles, ovulation infertility and amenorrhea. Hirsutism is caused by the excess production of androgenic hormones. Insulin resistance is related to obesity, high cholesterol levels and Type 2 diabetes (PubMed Health, 2012). One of the most common biochemical attributes of PCOS is the excess production of androgenic hormones which causes hirsutism. These hormones may also inhibit the negative effects associated with estrogen and progesterone during the release of pulsatile luteinizing hormone (LH). Moreover, PCOS causes women to have an increased gonadotropin releasing hormone (GnRH) that leads to higher levels of LH and decreased levels of follicle stimulating hormone (FSH). As such, when the LH and insulin levels are high, these lead to androgen hormonal imbalance. On the other hand, lower FSH levels result to anovulation. Therefore, when an individual has both obesity and insulin resistance, it may lead to a decrease in sex hormone binding globulin levels. In addition, if the follicular granulosa cells become insulin resistant, this may affect the individual’s reaction to FSH else the follicular granulosa cells may end up releasing estrogen as a biochemical reaction to FSH (Chang, 2007) Treatment options of PCOS 50% to 65% of individuals with PCOS are either overweight or obese. This condition may lead to an increase in insulin resistance and hyperinsulinemia (Pannil, 2002). Good nutrition and exercise can help counter the effects of PCOS. As noted by Liepa et al. (2008), females with PCOS may consider using the same diet as that of individuals with type 2 diabetes. The diet has very high levels of fiber, Omega 3 and Omega 9 fatty acids. Moreover, the diet has less refined carbohydrates, trans-fats and saturated fats. This diet ensures that the androgen hormone levels of the individual have been controlled. Another study also encouraged a high protein and less sugar diet since higher levels of sugars caused hyperinsulinemia and ghrelin while proteins suppress both ghrelin and hyperinsulinemia (Kasim-Karakas et al., 2007). The last self treatment option is stress avoidance since it advances PCOS symptoms. The body tends to release stress hormones which in turn lead to the excess production of testosterone which causes insulin resistance, irregular periods, weight gain, depressions and hair growth (PCOS, 2014). Based on that, an individual with PCOS should aim to minimize on situations that can lead to stress such as long working hours, type of job or illnesses. Pathophysiology of Premenstrual Tension/ Premenstrual Syndrome (PMT/PMS) PMT (PMS) symptoms are triggered by the production of progesterone by the ovarian glands. Moreover, GABArgic and the serotonergic are the two neurotransmitter systems that are involved in the occurrence of PMT (PMS) symptoms. Chemical compounds of progesterone that have been formed by the corpus luteum and in the brain bond to the neurosteroid binding site of the gamma-aminobutyric acid (GABA) receptor. As such, this makes it immune to further activation; thereby decreasing GABA-mediated inhibition. Progestogens are also thought to have an effect on the GABAergic system. Lower levels of serotonin can make a female have some PMT symptoms. Moreover, serotonergic functioning may be less while estimating the brains serotonergic activity (Rapkin and Alin, 2012). PMS comes with a number of symptoms which are quite different with regard to the individual. Physical symptoms include: feeling bloated; back aches; stomach discomfort and pain; nausea; weight gain; headaches and insomnia. Psychological and behavioural symptoms include: irritability; moods; uncertain emotions; tiredness; appetite changes and food cravings; anxiety and low libido (NHS, 2013). Moreover, some individuals may also experience skin problems such as acne, sores and neurodermatitis (Health, 2006). Treatment options of PMT (PMS) Good nutrition, stress avoidance, sleep and exercise help counter the effects of PMT (PMS) since there is no definite cure for it. As noted by NHS (2013), a good diet should consist of a balanced diet that includes: Complex carbohydrates: These include whole grains, brown rice, whole meal products. The benefit of complex carbohydrates is that they have a lower glycemic index as compared to processed carbohydrates. Therefore, they trigger a lower insulin response to sugars. Fruits and vegetables: Fruits provide higher levels of antioxidants to the body which help to reduce oxidative stress while vegetables aid in the metabolism of oestrogen. Essential fats: Fats from nuts, fish and sesame seeds help to reinstate insulin sensitivity. Fibre: This helps to regulate blood sugar as well as optimal metabolism in the digestive tract. Fluids: Fruit juices, water and herbal tea can be consumed to prevent nausea, dehydration, fatigue and constipation. Moreover, these fluids contribute to the vitamins deficiency in the body. Protein: Lean protein should be consumed so as to minimize hormonal imbalances. Calcium and Vitamin D: This helps to prevent back aches and it also fills in the minerals deficiency due to blood loss. Some of the sources of calcium include: low fat milk, yoghurt, soy milk and fortified orange juice. In a case control study that was conducted for reproductive women between 27 to 44 years, it was revealed that women who took more calcium (1283 mg/d) and Vitamin D (706 IU/d) tended to have fewer symptoms of PMS as compared to those who took less (Bertone-Johnson et al., 2005). Some of the foods that should be avoided include: processed carbohydrates such as biscuits, cakes etc. These lead to insulin resistance and probable weight gain. Secondly, fluids such as coffee, tea, carbonated drinks and alcohol may lead to insulin resistance and mood swings. Thirdly, saturated fats from red meat and processed products can lead to hormonal imbalances. Lastly, salty foods should be avoided as they may lead to fluid retention and bloating. Exercise is also vital as it aims to reduce depression (stress), tiredness and other physical symptoms of PMS. In a study that was conducted, it was revealed that women who engaged in moderate and/ or strenuous exercising such as walking, swimming, aerobics and yoga had fewer effects of PMS during their cycle as compared to those who did not exercise at all (Steege and Blumenthal, 1993; Choi and Salmon, 1995). Bibliography Azziz, R. et al. (June 2004). The Prevalence and Features of the Polycystic Ovary Syndrome in an Unselected Population. Journal of Clinical Endocrinology & Metabolism. [Online]. 89 (6), pp. 2745–2749. Available from: http://press.endocrine.org/doi/pdf/10.1210/jc.2003-032046 [Accessed: 18 March 2014]. Bertone-Johnson, E. R., Hankinson, S. E., Bendich, A., Johnson, S. R., Willett, W. C., & Manson, J. E. (2005). Calcium and vitamin D intake and risk of incident premenstrual syndrome. Archives of internal medicine. [Online]. 165(11), pp. 1246-1252. Available from: http://www.gotmilk.com/pdf/news/2005PMSandMilkstudyJULY.pdf [Accessed: 18 March 2014]. Chang, J. (2007). The reproductive phenotype in polycystic ovary syndrome. Nature Clinical Practice Endocrinology & Metabolism. [Online]. 3, pp. 688-695. Available from: http://www.nature.com/nrendo/journal/v3/n10/full/ncpendmet0637.html [Accessed: 18 March 2014]. Choi, P. Y., & Salmon, P. (1995). Symptom changes across the menstrual cycle in competitive sportswomen, exercisers and sedentary women. British Journal of Clinical Psychology. 34(3), pp. 447-460. Diamanti-Kandarakis, E., Kandarakis, H., and Legro, R.S. (August 2006). The role of genes and environment in the etiology of PCOS. Endocrine. 30 (1), pp. 19–26. Fauser, B. et al. (2011). The Evian Annual Reproduction (EVAR) Workshop Group 2010: Contemporary genetic technologies and female reproduction. Human Reproduction Update. [Online].17(6), pp. 829 – 847. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191938/pdf/dmr033.pdf [Accessed: 18 March 2014]. Health. (September 2006). Premenstrual Syndrome (Premenstrual Tension). [Online] Available from: http://www.health.am/gyneco/more/premenstrual-syndroma-premenstrual-tension/ [Accessed: 18 March 2014]. Kasim-Karakas, S. et al. (March 2007). Relation of nutrients and hormones in polycystic ovary syndrome1–3. The American Journal of Clinical Nutrition. [Online].85(3), pp. 688 – 694. Available from: http://ajcn.nutrition.org/content/85/3/688.full.pdf+html [Accessed: 18 March 2014]. Liepa, G. U. et al. (February 2008).Polycystic Ovary Syndrome (PCOS) and Other Androgen Excess–Related Conditions: Can Changes in Dietary Intake Make a Difference? Nutrition in Clinical Practice. 23, pp.63-71. Legro, R.S. and Strauss, J.F. (2002). Molecular progress in infertility: polycystic ovary syndrome. Fertility and Sterility. 78 (3), pp. 569–576. National Health Service UK (NHS). (2013). Symptoms of premenstrual syndrome (PMS). [Online] Available from: http://www.nhs.uk/Conditions/Premenstrual-syndrome/Pages/Symptoms.aspx [Accessed: 18 March 2014]. National Health Service UK (NHS). (2013). Treating premenstrual syndrome (PMS). [Online] Available from: http://www.nhs.uk/Conditions/Premenstrual-syndrome/Pages/Treatment.aspx [Accessed: 18 March 2014]. PubMed Health. (February 2012). Polycystic ovary syndrome. [Online] Available from: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001408/ [Accessed: 18 March 2014]. Pannill, M. (2002). Polycystic Ovary Syndrome: An Overview. 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