Many women suffer from PCOS in silence. It is a hormonal disorder marked by irregular menstruation or no menstruation at all. Overproduction of a hormone name androgen produces multiple cysts in ovaries leading to the polycystic ovarian syndrome. This imbalance of hormones promotes unnecessary weight gain, adult acne, infertility, and unwanted hair on the body. Your diet is the most crucial factor in treating and managing PCOS efficiently. With medication, diet, and lifestyle changes you can get rid of this syndrome. Women become insulin sensitive in this condition, producing more testosterone leading to a number of unpleasant symptoms. Driving force behind all those symptoms is elevated insulin in the blood.
Following is foundational ideas and tips to manage its symptoms. Let’s get into it
Your body usually becomes insulin resistance. To fight and manage the high insulin levels in your blood, you should add fibre to your diet. Fibre-rich foods are digested slowly and thus insulin secretion is regulated. Fibre-rich foods include broccoli, cauliflower, almonds, beans, berries, and pumpkin.
Lean protein is digested slowly and thus provides a feeling of fullness and satiety for a longer time. Lean meat is a healthy option for such women. You can eat fish, tofu, egg, and chicken
Women with PCOS should incorporate and prioritize anti-inflammatory foods in their diet to combat inflammation. Anti-inflammatory foods include walnuts, almond, turmeric, tomatoes, kale, spinach, green tea, dark red grapes, avocados, cherries, berries, and coconut.
Cut back on refined carbs and sugars:
You might be carrying lots of extra pounds. This might lead to insulin resistance so you need to add healthy foods and adopt a healthy lifestyle to beat this syndrome. You need to cut back on refined carbs found in pasta, white bread, cakes, cookies, and candies. Moreover, foods with the high glycemic index can cause the abrupt release of insulin and hence androgen. Cut down sugar in sneaky places like salad dressing and processed products. And swap refined carbs with whole grains.
Vitamin D levels:
Researches show a link btw low vitamin D level and insulin resistance. Meet your Vitamin D requirement to avoid any further complication in symptoms. Supplements, vitamin D rich foods, and sun rays can fulfill your body needs.
Cut back on dairy and gluten:
Gluten rich foods can wreak havoc on your GIT by causing inflammation. The only problematic protein for PCOS is Gluten. People think that lactose is the main culprit when it comes to dairy intolerance. But the fact is, both casein and whey cause inflammation. So women usually suffer from sub-clinical dairy tolerance due to these two proteins.
Leaving your poor health practices at the door, Focus on healthy eating to cope up with those symptoms and set your mind up for success.