How to Manage PCOS Through Healthy Diet & Nutrition
PCOS (Polycystic Ovary Syndrome) usually affects one out of every 10 women. Though declaring the actual reason and rehabilitation for this condition is little tough. After all, there are experts who suggest that diet and lifestyle have the key roles in maintaining PCOS. So that, to understand the relationship between food and PCOS, we have explained you below that how what you eat affects if you have PCOS.
What is PCOS?
Polycystic Ovary Syndrome is termed as a hormonal disorder in women which leads to enlarged ovaries with cyst at the outer edges. The small cyst is developed due to the overproduction of androgen hormones. PCOS can gradually increase weight in women; it is also connected to insulin resistance and high levels of insulin can create symptoms such as excessive hunger, acne, hair loss, facial hair, etc.
Role of Diet in Managing PCOS
A healthy diet and a good nutrition can help PCOS patients to maintain their normal weight along with managing their insulin levels too. A high protein intake and low carbohydrate can help in controlling the over-weight, under-weight and insulin levels.
Type of Foods
Greens: Leafy green vegetables like spinach are rich in different nutrients such as protein and fiber and low in calories. It also contains Vitamin B. And studies have found that 60% and more PCOS patients are Vitamin B deficient. Lack of this vitamin is linked to different PCOS symptoms like irregular periods, immoderate hair growth and obesity. Consume cabbage, kale, spinach, broccoli, and other green leafy vegetables to maintain the Vitamin B in the body so as to never let PCOS symptoms affect you.
Omega-3 Fatty Acids: Omega-3 fatty acids are important for regulating a woman’s menstrual cycle. It helps in regulating the hormones, it also decreases your body’s sensitivity to prolactin — it is a hormone which can suppress ovulation. Consume salmon, chia seeds, flaxseed, etc. for proper hormones regulation in the body.
Low Glycemic Index Food: Consuming low GI food is crucial for maintaining weight. Foods which are rich in GI can increase your blood sugar level, which may cause diabetes by PCOS. Consume fruits which are low in glycemic index like pear, apples, blueberries, grapefruit, and foods like legumes, oatmeal, and sweet potatoes to stay away from high GI.
Whole Grains: It is seen that PCOS also leads to type2 diabetes in many cases. And whole grains contain fiber, which is vital for controlling insulin levels. Also, oats, rye, and buckwheat which are rich in whole grains gradually release carbohydrates inside our body, which does not affect a spike in our body’s sugar levels.
What to Avoid?
Processed Food: They contain high Glycemic Index, which can lead to the production of insulin and high sugar level in the body.
Dairy: Not every product, but sometimes it can cause acne, inflammation and increase the insulin levels, so it’s better to avoid it.
Unhealthy Fats: Saturated or unsaturated fats can boost the estrogen production and make symptoms of PCOS even worse.
Soy: Women with PCOS have chances of high levels of estrogen and consuming soy will even enhance it more.
Gluten: It can cause you inflammation, which can lead to insulin resistance and thus chances of diabetes get high.