Polycystic ovary syndrome(PCOS) causes hormonal imbalances & creates an issue with Metabolism. PCOS is a common condition experienced by 1 out of 10 women of child bearing age. PCOS can also lead to other health problems such as diabetes, depression, obesity & cardiovascular problems. So how can we overcome PCOS. Nutrition plays an important role in reducing/eliminating harmful impacts of PCOS.
How does nutrition impacts PCOS?
Weight management & controlled insulin levels are two primary ways that impacts PCOS. Insulin plays an important role in controlling PCOS. Therefore diet focussed on controlling insulin production & insulin resistance can help people manage their condition.
Almost 50% of patients having PCOS suffer from insulin resistance & end up developing diabetes on or before the age of 40.( Diabetes is a condition which determines how the body processes insulin). When you are insulin resistant, your body does not respond to insulin it makes increasing your blood sugar level. In such a situation, you develop type 2-diabetes.
We are going to recommend the following diet which can help you maintain a healthy weight & reduce insulin resistant levels thereby keeping your blood sugar level under check.
- Low Glycemic index(GI) diet: Adopting a low GI diet ensures that your blood sugar does not spike as much as other food since low GI food digests very slowly in the body. This ensures that you maintain a healthy insulin levels. Some of Low GI foods include legumes, beans, seeds, nuts, fruits, starchy vegetables, complex carbohydrates ( brown rice, brown bread, multi grain flour, whole flour), less/unprocessed foods & foods with low carb content.
- Anti-inflammatory foods: Your diet should not include foods that causes inflammation in your body. So prefer consuming fatty fish, leafy greens, berries, oranges, blueberries, strawberry tomatoes & extra virgin olive oil.
- DASH diet: It is recommended to adopt a diet that stops hypertension. Your diet should have less of saturated fat & sugar. Your diet should have poultry, fish, fruits, vegetables & low fat dairy produce
Ideally your diet should include:
- Less processed/unprocessed foods
- High fibre food
- Kale, Spinach & other green vegetables
- Broccoli & Cauliflower
- Dried beans, Lentils & Legumes
- Nuts, Walnuts, Almonds, Pistachios
- Dark Chocolate in moderation
- Spices such as Cinnamon & Turmeric
- Dark Red Fruits such as red grapes, blueberries, blackberries
- Good fats such as olive oil, avocados & Coconuts
Word of caution: Your diet should not have saturated fats such as butter. Prefer consuming Ghee in moderation. While buying food items from supermarkets/stores, check food label specifically amount of Saturated fat per serving. Always look out for food items rich in monounsaturated fats
Avoid the following food:
- Processed /Refined foods such as pastries, white bread
- Fried foods such as fritters, foods fried in hydrogenated oil & other fast food.
- Sugary beverages such as soda & other carbonated drinks.
- Processed meats such as hot dogs & Sausages
- Excess red meat such as pork, steaks & hamburgers
- Solid fats such as Margarine
Combining above mentioned diet & avoiding the aforesaid food items coupled with regular physical exercise can help you achieve the following:
- Weight loss
- Improved insulin metabolism
- Lower cholesterol level
- Reduced level of male pattern hair growth
- Regular period
- Reduced stress through good sleep, relaxation, avoiding over-commitment can help you manage PCOS.
