PMOS is a lifelong disease with varying phenotypes. The Sri Lanka Journal of obstetrics and gynecology published a study focusing on PMOS in Sri Lanka.
They discovered that in Sri Lanka, the prevalence rate of PMOS is reported to be 6.3% and Hyperandrogenism (a condition with excess androgen (male sex hormone) levels, most common in women, causing symptoms like excess facial/was body hair (hirsutism), acne, irregular periods, and scalp hair loss).
Another study conducted in Sri Lanka that was published by PubMed, the focus of this study was to determine the psychological distress among Sri Lankan women with PMOS.
It was concluded that because PMOS causes a range of problems that can impact the quality of life, PMOS has a greater impact on women’s psychological well being when compared with other chronic problems such as asthma, epilepsy, diabetes, backache, arthritis and coronary heart disease.
PMOS occurring in South Asian women adversely affects their mental well being. This is connected to hirsutism rather than to obesity, which affects white Europeans with PMOS.
Dietary tips for managing PMOS in Sri Lanka:
Replace refined white rice with high-fiber, low-glycemic alternatives like red rice (rathu kakulu) or kurakkan . These grains help prevent sharp spikes in blood sugar, which is crucial for managing insulin resistance associated with PCOS.
Incorporate more plant-based proteins such as lentils (parippu), green gram (mung bean), and chickpeas (kadala) into your daily diet. Use moderate amounts of coconut milk rather than heavy cream, and prioritise cooking with spices like turmeric, cinnamon, and fenugreek, which have natural anti-inflammatory properties.
Ensure at least half your plate consists of colorful, non-starchy vegetables. Traditional options like gotu kola (pennywort) mallum, mukunuwenna, bitter gourd (karawila), and kohila are excellent choices that provide essential vitamins and fiber.
Swap sugary beverages and sweetened tea for healthier alternatives. Fresh lime juice (with minimal or no added sugar), thambili (king coconut water), or plain herbal teas are refreshing and more supportive of your health goals.
Even with healthy foods, portion sizes matter. Aim to balance your meals by pairing smaller servings of carbohydrates with plenty of vegetables and a source of lean protein.
By incorporating these small, sustainable changes into your everyday meals, you can better manage PCOS symptoms and improve your overall quality of life.
*Disclaimer: While these dietary suggestions are supportive, they do not replace professional medical advice.
