How To Treat PCOS By Helping Your Hormones Naturally

PCOS, or Polycystic Ovary Syndrome, is something we hear more often nowadays. It is a disorder that plagues around 1 out of 10 women worldwide, causing cysts to form in their ovaries and produce an abnormal amount of male sex hormones or androgens. As a result, women with PCOS suffer symptoms ranging from irregular periods and unnatural hair growth to weight gain and difficulties conceiving. 

It should be no surprise that many fellow Singaporean women suffer from this condition due to our increasingly unhealthy lifestyles. But it is not too late for us to change for the better. You can still get help from your gynae at Mount Elizabeth to treat the problem. Besides prescribing medications, they can also guide you in taking a more holistic approach to treating this problem.

What Makes PCOS Symptoms Worsen?

While no one truly knows what exactly causes PCOS, several risk factors increase your chances of developing this condition and experiencing more severe symptoms. These include:

Insulin Resistance

Women suffering from PCOS are often found to have high insulin resistance, which keeps them from breaking sugars down effectively. As our resistance increases, so can our androgen levels. 

Excessive Weight Gain or Obesity 

Although many women with PCOS have a healthy BMI, those who are overweight are more likely to have higher insulin resistance, making them more likely to get the health problem. 

Genetics Plays a Part Too

We may also simply be genetically predisposed to having hormonal imbalances and have PCOS. If your mother or sister suffers from PCOS, there is a good chance of you developing it as well. It would be best to speak head to your Singapore women's clinic at Mount Gynae so your gynae can discuss ways to reduce your risk. 

How You Can Improve Your Symptoms Besides Medications

Depending on how severe your issue is, your gynaecologist will likely prescribe medications to help bring your androgen levels down and lower your insulin resistance. 

But in other cases, PCOS symptoms can be treated by making some significant lifestyle changes, namely: 

Improving Your Diet 

What we eat daily plays a large role in managing PCOS. If your weight and insulin resistance are the problems, you should avoid sugary or starchy foods and empty carbs. These would only cause your blood sugar levels to spike. 

Instead, focus on reducing your calorie intake so you can lose weight while consuming more food with better nutritional value. These include lean proteins, whole grains, fruits, and vegetables. 

Take care when eating foods from the latter groups, as some are starchy. These include apples, grapes, pineapples, potatoes, and peas. You can still eat them, but do be more mindful of your portions. 

Exercising Regularly 

Physical activity is our second key to weight loss, as moving about helps our bodies burn calories faster. Exercising can also improve our mood, which is also often impacted by PCOS. 

For more favourable results, your workout routine should mix aerobic exercises and strength training. The former boosts blood flow and helps you lose body fat, while the latter supports muscle growth and improves your insulin sensitivity. 

What About Hair Growth? 

Hirsutism or excessive hair growth is a distressing symptom to have. While dealing with it is not going to cure PCOS, it can still boost your mood as it improves your appearance. 

Natural hair removal treatments such as waxing, plucking, and shaving regularly can help keep hair growth at bay. You could also apply depilatory cream to remove unwanted hair. 

Work With Your Gynae to Bring A More Positive Outcome

Exercise and a healthier diet are the two main ways you can manage your PCOS symptoms naturally. But it is important that you stay committed to doing them both if you want to see more sustainable improvements.  

You do not need to face PCOS alone. Do approach your gynae at Mount Elizabeth if you struggle with your condition. They can develop or adjust your treatment plan and see what is effective for you. 

Exercising While Pregnant: How Active Can You Be?

A pregnancy can be a physically and mentally draining experience for any mother. However, it is still important to stay active and exercise when you are pregnant. It offers numerous benefits beyond having less stressful checkups at your gynaecology clinic here in Singapore. 

But what kinds of exercises can you do during your pregnancy? Let us break down the different workouts you can add to your routine. 

How Does Exercising Benefit Pregnant Women?

First, we must understand why being active is good for expectant mothers: 

Have you informed your Singapore gynaecology clinic that you want a vaginal birth? Exercising will help develop the stamina needed to deliver the child without complications. 

Regular exercise helps relieve the stress and anxiety that pregnancy-induced hormonal imbalances cause. It also minimises your mood swings. 

Strengthening your body makes you less likely to suffer from back pain.

Exercise is also good for managing your weight during and after the pregnancy. 

What Exercises Can You Do While Pregnant? 

The gynaecology clinic in Singapore will advise you on what exercises are most suitable for you based on what trimester you are in. Generally speaking, it is best to do low-impact exercises such as:

• Swimming
• Walking
• Tai Chi
• Yoga 
• Pilates

Exercises to Avoid While Pregnant

You will want to avoid doing physical activities that can directly harm you or your child. Sports that make you prone to falling, bouncing, or physical contact are best avoided. These include:

• Football
• Several types of martial arts
• Volleyball
• Gymnastics
• Badminton or Tennis
• Cycling (unless on a stationary bike) 

How Active Should You Be Per Trimester? 

First Trimester

During the first trimester, it is usually alright to continue exercising as you normally would have before your pregnancy. Your gynaecologist will also recommend starting your pelvic floor exercises. These strengthen your pelvic muscles to improve your posture, reduce your risk of urinary incontinence, and ease the labour process. 

Second Trimester 

At this stage, consider switching to low-impact workouts if you have not done so yet. However, you can still consult your doctor if you feel confident doing exercises such as running. You should continue with your pelvic muscle exercises to further strengthen them. 

Third Trimester

As your due date approaches, you should be gentler on your body and reduce the intensity of your workouts as advised by the gynae. It is alright to stop exercising altogether if you no longer feel comfortable. 

How to Stay Safe While Exercising 

If you are new to exercising, start slowly so you do not overexert yourself. 

Remember that the aim of exercising during your pregnancy is to stay fit. You are not working on losing weight, so do not worry yourself too much if you gain a few kilos. 

Do your exercises in an air-conditioned or well-ventilated room to avoid overheating. High temperatures can lead to complications for your baby. If you exercise outdoors, do so only when it is not too hot. 

You should also drink plenty of water to stay hydrated and keep your body cool. 

Know your limits. A pregnant body is a delicate one, so stop exercising if you experience problems such as:

• You feel dizzy and short of breath
• You have sudden difficulties walking
• You are overheating

Exercise Moderately: You and Your Child's Safety Come First 

Before you start exercising, be sure to visit your gynaecology clinic here in Singapore and consult your doctor. They will determine the exercises that will benefit you most based on your overall health. 

Physical fitness can certainly help make deliveries easier and improve your recovery after the pregnancy. However, your health and your child's is always the top priority. Make the most of this milestone in your life, but remember not to overwork yourself. 

https://www.tommys.org/pregnancy-information/im-pregnant/being-healthy/exercise

https://www.tommys.org/pregnancy-information/im-pregnant/being-healthy/exercise/types-exercise-pregnancy

https://www.tommys.org/pregnancy-information/im-pregnant/exercise-in-pregnancy/10-tips-staying-active-pregnancy

https://www.webmd.com/baby/exercise-during-pregnancy

https://www.medicalnewstoday.com/articles/321983

Why Do Irregular Periods Happen?

Missed or late periods happen to many women at some point in their lives. But they can be concerning if they happen too frequently, as they can indicate an underlying health problem. It would be prudent to speak with your gynaecologist in Singapore to get examined. 

There are many possible culprits behind your unusual menstrual patterns, so let us discuss the most common ones. 

10 Possible Causes of Irregular Periods

You Have Polycystic Ovarian Syndrome

Polycystic Ovarian Syndrome, or PCOS as we often call it, is a condition although you have cysts in your ovaries. This leads to high amounts of testosterone in your system, which can delay the ovulation process or completely halt it. 

PCOS also causes other complications, such as weight gain, acne breakouts, and excess hair growth in areas where males usually have hair. Your gynaecologist in Singapore can prescribe treatments to help alleviate your PCOS symptoms. 

You Suffer From Eating Disorders

Eating disorders like anorexia and bulimia often lead to other health problems like malnutrition and extreme weight loss. These can also cause hormonal imbalances that inhibit ovulation. If you suffer from these issues, consider getting professional help to address them properly. 

You Have Diabetes

Having diabetes can also disrupt menstrual cycles. When you have high blood sugar levels, your insulin resistance increases too. This affects the hormones regulating your periods to the point where you might stop ovulating. 

Your Ovaries Have Stopped Working

Premature Ovarian Failure is a health condition where your ovaries completely stop working before you reach 40 years of age. Some women may still have periods, while others may experience none at all. 

Side Effects of Birth Control Pills

Hormonal birth control pills will prevent you from ovulating so you do not get pregnant. It is not unusual to have irregular periods for a few months after you stop taking birth control. Your body can take time to adjust. 

But you should see your gynaecologist in Singapore if your periods still do not normalize after at least three months. 

Thyroid or Pituitary Complications Could Be To Blame

Thyroid and pituitary diseases cause hormonal imbalances affecting various bodily functions, including ovulation. Menstrual irregularities can happen when these glands are not working properly. 

You Exercise Too Much 

Athletes and other physically active women often have irregular periods too. Too much exercise can hinder the hormones responsible for your menstrual cycles, so consider toning down your workouts. 

Chronic Stress Can Be A Culprit

Stress also causes hormonal imbalances. You may find yourself with irregular periods if you cannot manage your stress well. Try learning stress-relieving methods like meditation and yoga, or take a break from whatever is causing your stress. 

You Are Entering Menopause

Are you entering your late 40s or 50s? Infrequent periods can also signal that you are transitioning into the menopausal stage. You may experience irregular cycles until you stop ovulating altogether. 

Some Gynaecological Cancers Cause Bleeding Too 

Sometimes, your irregular periods may not be periods at all, but symptoms of cervical or endometrial cancer. These can cause vaginal bleeding that can easily be mistaken for periods. 

Your Singapore gynaecologist can have you tested to determine whether cancer is behind your unusual periods. 

See Your Gynaecologist in Singapore To Be Certain

Irregular periods are often worrisome. The best option for dealing with them is to visit your women's clinic. You stand a better chance of bringing your menstrual cycle back to normal when you get treated early.

Of course, you can also embrace a healthier lifestyle to reduce your risk of period problems! The best gynaecologist in Singapore will give you tips on improving your menstrual health. 

6 Things Singaporeans Should Know About Birth Control Pills

Birth control pills are one of the most popular contraceptives used by Singaporeans. It allows women to have sexual intercourse without worrying as much about getting pregnant, even if their partners do not use condoms. 

Have you considered taking birth control pills to prevent pregnancies? If so, here are some things your Singapore gynaecologist would want you to know about them.

Things to Know Before Taking Birth Control Pills in Singapore

You Cannot Buy Birth Control Pills Over the Counter

Unlike in other countries like the USA, Singaporeans cannot buy birth control pills in pharmacies. You must get a prescription and buy them from a polyclinic or your gynaecologist here in Singapore. 

Are you not keen on seeing a gynae in person? Another option would be to have an online consultation with your doctor to get the prescription and order the birth control pills. 

Females Below 16 Are Prohibited from Buying

Do keep in mind that women below 16 years of age are not allowed to buy or use birth control pills. This is because the legal age for consensual sexual intercourse is 16 years old. 

It is also illegal for Singapore gynaes to prescribe or sell birth control pills to minors under 16. 

Birth Control Pills Are Not Only for Preventing Pregnancies

Your gynaecologist in Singapore can also prescribe birth control pills for other purposes besides contraception. Many sexually inactive Singaporean women also take these pills to control acne breakouts and regulate menstrual periods and their symptoms. 

Birth control pills can also reduce your risk of PCOS and ovarian and uterine cancer. 

Birth Control Pills Are Not 100% Effective

Birth control pills are actually only 99% effective! There will always be that 1% chance you will get pregnant. 

But it is also important to take the pill daily according to the brand's instructions. The more times you forget the pill, the higher your chances of pregnancy. In fact, you are no longer safe from pregnancy if you miss three or more pills. You would have to consult your gynae on what to do next. 

Birth Control Pills Do Not Prevent STIs

You should always keep in mind that birth control pills do not protect you against sexually transmitted infections. Be sure to get vaccinated for HPV and use condoms if you want to have sexual intercourse safely. 

Who Should and Shouldn't Take Birth Control Pills?

Any sexually active Singaporean woman can take birth control pills if she has no plans of getting pregnant. The pills do not make you infertile, so you can stop taking them at any time if you want to start a family. 

This contraceptive might not be suitable for you if you are under medication or have underlying conditions. Birth control pills contain hormones which could cause harmful side effects if they clash with your medicine or aggravate your illness. 

A Singapore gynaecologist can help assess you to see if you are fit to take the pill. 

Always Consult Your Singapore Gynae First

Birth control pills are generally safe to use. Of course, you should always speak first with your gynaecologist here in Singapore if you are interested in taking the pill. It is the legitimate way to procure pills, and the doctor can also help you try different brands to see which one works best for you. 

Conclusion

Birth control pills are great for preventing unwanted pregnancies. But Singaporean women should also take the above factors into consideration before buying. 

Make sure to seek out the best gynaecologist in Singapore who can cater to your health concerns so you can have a safe and effective experience with your birth control pills. 

Genital Warts: What Are They and How Do You Treat Them?

Genital warts are sexually transmitted infections affecting both males and females. They generally show up as fleshy growths around your genitals and nearby areas. 

The infection is not dangerous and usually goes away on its own when your immune system fights back. But its unsightly appearance can be uncomfortable for many, especially those who are sexually active. If your genital warts bother you greatly, head to your women's clinic here in Singapore for treatments. 

What Causes Genital Warts?

Many strains of the human papillomavirus, or HPV, cause genital warts. As a sexually transmitted infection (STI), you contract HPV when you have sexual intercourse with infected individuals. 

Genital warts typically take weeks or even months to appear afterwards. But in some cases, they do not show up at all. It makes identifying the infected individual difficult if you have had intercourse with other people. Be sure to inform your partner or partners if you find genital warts so they can get screened for HPV. 

What Do Genital Warts Look Like? 

Genital warts look like small lumps that can be on their own or in clusters that resemble cauliflowers. But some can appear flatter. The warts often start as soft growths but become rough later on. 

Genital warts come in colours ranging from skin-coloured or brownish to pink or whitish. 

Some mistake genital warts for herpes since they are both STIs. However, herpes results in open sores and blisters, not tiny fleshy growths. 

When to Visit Your Sexual Health Clinic

Anyone is free to visit a recommended women's clinic in Singapore if they develop genital warts. They can also get checked, even if they do not have visible warts, if their partner has HPV. 

The warts usually are not painful to have. But if you experience other side effects besides the lumps, contact the clinic immediately. These point to complications beyond the little lumps on your skin. 

Some symptoms to watch out for include:

• Itching and irritated skin around the genitals
• Bleeding from the genitals 
• Changes in your urine flow or painful urination
• Unusual-looking discharge
• Pain during sexual intercourse

What Are the Available Treatments for Genital Warts in Singapore?

Women's clinics in Singapore treat female genital warts through various methods, such as: 

• Freezing the warts using liquid nitrogen
• Prescribing wart creams or applying podophyllum resin
• Removing the warts through surgery, laser treatments, or cauterisation

The health professionals will evaluate the warts and your overall condition before recommending a suitable treatment for you. 

Safe Practices to Avoid Developing Genital Warts

The best protection you have against genital warts is getting the HPV vaccine. It is likely available at your Singapore women's clinic and other health centres nationwide. Do consult your doctor first to get cleared for the vaccination. 

Practising safe sex with condoms or dental dams also helps. Keep in mind that these do not fully protect your skin but only minimise your risk of catching genital warts. 

Sexually active people can also protect themselves by staying with only one partner or limiting themselves to those who do not have HPV. But they should also make it a habit to undergo regular testing so they can get treated promptly. 

If both you and your partner have genital warts, do not hesitate to ask your sexual health physician for guidance on the matter. For the meantime, avoid having sexual intercourse so long as you remain infected. 

Conclusion

Genital warts are indeed a bothersome sight down below. But they, fortunately, are relatively harmless, and treatments are readily available at your women's clinic here in Singapore. 

If the warts are a recurring problem for you, consider practising safe sex and having you and your partner tested regularly for STIs. 

https://www.healthhub.sg/a-z/medications/human-papillomavirus-hpv-vaccine

https://www.nsc.com.sg/dsc/prevention-education/sexually-transmitted-infection/types-of-STIs/Pages/Genital-Wart-Virus.aspx

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/genital-warts

https://my.clevelandclinic.org/health/diseases/4209-genital-warts

https://www.thesexualhealthhub.co.uk/stis/types-of-stis/genital-warts/

https://www.nhs.uk/conditions/genital-warts/

Self-care Tips for Managing Endometriosis

Self-care Tips for Managing Endometriosis

Endometriosis is a common condition affecting some women. It occurs when the tissue similar to the lining of the uterus grows in other areas of the body, usually within the pelvic region. This tissue growth is influenced by hormones and can cause pain, heavy bleeding, and other symptoms that tend to follow a woman's menstrual cycle.

Medication can help, but many women may employ self-care strategies as well to manage endometriosis symptoms. Here are some of the top tips for women with endometriosis serving as self-care methods.

Use Heat

Applying heat is one of the most commonly used self-care strategies. Heat helps relax muscles, boost blood flow, and ease cramps and pain. Options include heat packs, hot water bottles, patches, or warm baths. Take care not to burn yourself. Heat patches that provide consistent warmth for up to 12 hours can be purchased from pharmacies and supermarkets.

Try using heat packs on the lower abdomen or back to target pain areas. Experiment with different heat sources and locations to find what works best for you. Consider using heat both before and during your period to prevent and treat pain.

Adjust your Diet

Some women find dietary changes help minimise symptoms. While no single diet works for everyone, a low FODMAP diet is often recommended because it can reduce bloating, cramping, diarrhoea and constipation. FODMAPs are carbohydrates that can ferment in the gut and provoke symptoms in some people.

A dietitian can help identify high FODMAP foods that may be personal triggers and should be limited. Keeping a food journal can help track which foods worsen or improve symptoms. Avoid drastic restrictions without guidance, as nutrient deficits may occur. Look for any links between your symptoms and caffeine, alcohol, or sugar intake as well.

Exercise

Exercise (counterintuitive when in pain) helps some women by releasing endorphins to relieve pain, improving circulation, and lowering oestrogen levels. Any movement helps—even just a short walk. Yoga combines exercise with meditation.

Start slow and gentle if new to exercise. Modify activities as needed on difficult days, but try to maintain some level of movement. Stretching, walking, or gentle yoga can help on bad pain days when more strenuous exercise isn't possible.

Track your Symptoms

Recording symptoms over your menstrual cycle helps identify patterns and prepare for difficult times. Downloadable apps can help track symptoms. Note connections between your symptoms, diet, activity levels, and other factors each day. Share your tracked patterns with your doctor at appointments. Keeping detailed records improves your ability to notice useful self-care interventions.

Try Meditation

Meditation and mindfulness help many women cope with the physical and mental stresses of endometriosis. Taking time to be present and notice thoughts, emotions and senses can aid pain management.

Guided meditations are available through apps, videos, and audiobooks for beginners. Even 5-10 minutes daily can make a difference. Any breathing exercises that help you relax may also ease pain.

Prioritise Rest

Good sleep is essential but can be elusive when having nighttime symptoms. Try winding down earlier, avoiding screens before bed, and keeping a regular sleep schedule. Proper rest is key to well-being. Daytime naps may also help compensate for lost nighttime sleep. Maintain good sleep hygiene habits like a cool, dark room. Make rest a priority by clearing your schedule when possible before and during your period.

Conclusion

Experiment to find what self-care suits you best. Caring for body and mind together can help manage endometriosis. If symptoms persist, consult your gynaecologist or a women's clinic in Singapore for professional advice and treatment options. Women like you can find relief from endometriosis with self-care and medical support.

References

https://www.hormones-australia.org.au/2020/10/29/6-self-care-tips-for-endometriosis/

https://www.everydayhealth.com/endometriosis/self-care-strategies/

Navigating the Emotional Journey of Ovarian Cancer

Dealing with a diagnosis of ovarian cancer can be an overwhelming and emotionally challenging experience for women. It is important to acknowledge and address the emotions that may arise throughout this journey.

Understand and manage these emotions (from shock and fear to confusion and anger) so that you can stabilise yourself in overcoming this sickness. Aside from the physical changes caused by the treatment, you should not underestimate the emotional impact of ovarian cancer.

Explore ways to navigate the emotional journey of ovarian cancer and gain some insights into finding support and care, including recommended women's clinics in Singapore.

The Range of Emotions

Receiving this diagnosis triggers a whirlwind of emotions. It is natural to feel shocked and upset because this news can be really difficult to process. Women may experience numbness, fear, uncertainty, confusion, anger, and guilt, too. Every person's emotional response is unique, so remember that there is no right or wrong way to feel. The key is to recognise and acknowledge them as a natural part of coming to terms with the diagnosis.

The First Steps

During your journey with ovarian cancer, the first step is to seek support to help oneself cope effectively. Gather information about the type of cancer you have and the treatment options to have a sense of control and help you make informed decisions.

The challenging thing here is absorbing information, especially during the early stages of diagnosis. Preparing a list of questions before medical appointments can be helpful. Have someone accompany you to take notes and offer support.

Remember, it is perfectly acceptable to ask doctors and nurses to explain things again if needed. Take things one step at a time and seek assistance whenever possible to cope practically and emotionally.

Engage and Express

Enhance your emotional well-being by having an open communication with the people around you. Talking to friends, relatives, and loved ones about your cancer experience can provide much-needed support. But other people may be hesitant to engage in such conversations, fearing they may say the wrong thing or overwhelm the patient further. Thus, it is important to express your desire to talk and share your feelings with those who are close to you. Trust and support can be strengthened through open communication, fostering a sense of togetherness and understanding.

Professional Support

In addition to personal networks, seeking professional support can greatly benefit your emotional well-being. Cancer information nurses, available via helplines, can offer guidance and a listening ear. They can bring in valuable information and resources to help cope with the emotional challenges of ovarian cancer. Counsellors and therapists are also available to provide a safe space for emotional expression and coping strategies.

What can Physical Changes do?

The physical changes caused by ovarian cancer and its treatment can also have a profound impact. For instance, hair loss due to chemotherapy can be distressing for many women, affecting self-esteem and body image.

Remember that the support and love from family and friends remain unwavering, regardless of your physical appearance. Openly discuss these concerns with your loved ones to alleviate feelings of self-consciousness and ensure a supportive environment.

Some Practical Concerns

Practical matters can add to the emotional burden when overcoming ovarian cancer. Financial concerns, work-related issues, childcare, and changes in daily life – all of these can be overwhelming.

Seeking consistent medical and professional support from doctors, specialist nurses, and social support services to help you with these practical challenges. Early intervention can prevent these issues from becoming stumbling blocks later on.

Conclusion

Your emotional journey through this challenge will require careful navigation and support. Acknowledging and addressing the emotions, seeking support from loved ones and professionals, and finding practical solutions are essential aspects of coping.

For women in Singapore, specialised women's clinics serve as a valuable resource for comprehensive care and emotional support throughout the cancer journey. Remember, every support possible is available to help you find hope and strength in this journey with ovarian cancer.