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Diet and Lifestyle Advice for Polycystic Ovary Syndrome

By U.S. News & World Report

What’s in a name?

Despite its name, polycystic ovary syndrome involves more than cysts. The most common hormonal disorder among women also causes infertility due to a lack of ovulation; increased hair growth on the face, chest, stomach, back, thumbs or toes; acne or oily skin; dandruff; weight gain; pre-diabetes; anxiety or depression; pelvic pain; sleep apnea; skin tags; and thinning hair. Womenshealth.gov estimates that at least 1 in every 20 women of childbearing age has the syndrome. Experts suggest following these steps to better manage PCOS.

Regulate your hormones.

Initial treatment options include hormonal contraception in the form of pills, patches or vaginal rings to protect the uterus and allow for more controlled menstrual periods and lower androgen levels — hormones that when raised can cause unwanted hair growth and acne, says Dr. Richard Legro, a reproductive endocrinologist in the department of obstetrics and gynecology at Penn State Milton S. Hershey Medical Center in Hershey, Pennsylvania. But there are other ways to manage PCOS.

Limit refined carbohydrates.

Carbohydrates break down into glucose, and because women with PCOS have a greater risk of developing diabetes, they should avoid overeating refined carbohydrates, says Hillary Wright, a registered dietitian at the Dana Farber Cancer Institute in Boston and author of “The PCOS Diet Plan: A Natural Approach to Health for Women with Polycystic Ovary Syndrome.” These refined carbs include white bread, pasta, rice and some snack foods such as cakes, cookies, pies and candy. Instead, reach for whole grains, vegetables, fruits and beans, which contain vitamins, minerals and fiber, thereby promoting better health overall.

Find an exercise routine.

Women with PCOS and obesity often have joint problems or premature arthritis, making weight-bearing exercise difficult, Legro says. He recommends trying cycling, elliptical or rowing machines, or swimming instead. Research suggests that approximately 50 to 70 percent of women with PCOS have insulin resistance, which leads to diabetes. Wright says Pilates, yoga and activities using exercise bands are good ways to build strength and reduce the risk of developing insulin resistance.

Combat cosmetic woes and get emotional support.

“The emotional aspects of excess body hair, obesity and infertility in many women is a triple whammy,” Legro says. If these symptoms are distressing, talk to your doctor about shaving, chemical hair removal, waxing, bleaching, electrolysis, laser hair removal and creams. Eliminating excess body hair can help boost your self-image. He adds that for those dealing with infertility, seeing friends having babies can take an emotional toll. Finding a support group in your area or online might help ease the emotional effects of PCOS.

Quit smoking.

Smokers are at increased risk of myriad diseases, and this is especially true for women with PCOS. “Women with PCOS are at risk of having a blood clotting problem as part of their cardiovascular risk,” Wright says, adding that smoking can invite heart disease and infertility. In a 2012 study, the Practice Committee of the American Society for Reproductive Medicine found that the percentage of women who experienced at least yearlong delays in conception was 54 percent higher for smokers compared with nonsmokers.

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Diet and Lifestyle Advice for Polycystic Ovary Syndrome originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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