PCOS (Polycystic Ovarian Syndrome) – Diet and Lifestyle Changes
Many women suffer from PCOS in silence. Overproduction of a hormone named androgen produces multiple cysts in ovaries leading to polycystic ovarian syndrome. This hormone imbalance promotes unnecessary weight gain, adult acne, infertility, and unwanted hair on the body. If you are experiencing infertility, talk with a specialist about treatment options such as using donor eggs or IVF. Additionally, your diet is a crucial factor in treating and managing PCOS efficiently. Women become insulin sensitive and produce more testosterone in this condition. Thus, leading to many unpleasant symptoms. The driving force behind all those symptoms is related to the elevated insulin levels in the blood.
The following are foundational ideas and tips to manage PCOS symptoms.
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.