PCOS Diet: A Complete Guide on What to Eat And Avoid to Manage Polycystic Ovary Syndrome

A complete guide on what to eat and avoid to manage PCOS

Polycystic ovary syndrome or polycystic ovary syndrome It is a health condition that affects about 5%-30% of women of childbearing age worldwide. The exact cause is unknown, but it is considered a hormonal problem that may cause the ovaries to enlarge and cause a small cyst on the outer edges. It is often seen that genetic and environmental factors are involved in the development of PCOS.Also Read – Shruti Hasan Posts on Struggling with PCOS and Endometriosis: “My body is not perfect…but my heart is”

Hence, it is a major cause of female infertility and is responsible for a number of symptoms like weight gain, fatigue, hirsutism, acne, bloating, sleep problems, etc. which affect the body both physically and emotionally. Having high levels of insulin is thought to increase androgens in women with PCOS and increase your risk of many health complications such as diabetes, stroke, infertility, depression, anxiety, and other problems. However, with a balanced diet and lifestyle changes, you can help manage PCOS. ALSO READ – Alaya F on her struggle with PCOS: ‘I have to stay fit to keep my skin good and hormones under control’

The best ways to control PCOS through lifestyle changes are:

  1. Keeping you active: If you stay active, your blood sugar levels will be under control.
  2. Weight loss: Losing weight will improve your health and may help you reverse PCOS and will also avoid infertility.
  3. gluten free: Reducing your intake of milk and dairy products to 10%-15% or choosing low-fat milk such as almond milk instead of whole milk will help you reverse PCOS.
  4. Reduce your carbohydrate intake: Diets low in fat and high in carbohydrates pose an insulin risk. It is advisable to choose complex carbohydrates instead of simple carbohydrates.

According to Karina Gamber, a nutritionist at Chicnutrix, vitamins and minerals are a very important part of any healthy eating plan and are often overlooked. According to studies, there have been associations between vitamin deficiency and PCOS. Vitamins have important functions within the body. For example, vitamin D deficiency has been frequently linked to insulin resistance, 3 PCOS, 4 and depression. Therefore, vitamins and minerals such as vitamin B12, vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, folate, iron, calcium, zinc and magnesium are the most important vitamins and minerals that the body needs. Also Read – PCOS Myths: 7 Common PCOS Facts Every Woman Should Stop Believing

Now, the main question is, what do we eat and what do we avoid?

foods to eat

  • Complex carbohydrates such as quinoa, barley, brown rice, oats, guar and ragi.
  • Healthy fats like olive oil, coconut oil, nuts, seeds, omega-3 fats, etc.
  • Fiber-rich vegetables such as broccoli, cauliflower, kale, spinach, peppers, beans, carrots, dried beans and other leafy greens.
  • Lean proteins like fish, chicken, eggs, peas, tofu, etc.
  • Lentils like dals, kala chana, chickpeas and other whole grains.
  • Anti-inflammatory herbs such as turmeric, ashwagandha, cayenne pepper, cumin, ginger, rosemary, shatavari, fenugreek and tulsi.

Foods to avoid

  • Highly processed and fast food
  • Alcohol and smoking
  • Sweets and bakeries
  • Maida, white bread, white rice, potatoes and other high glycemic index food
  • Dairy products

Because the severity of PCOS can vary from person to person, treatment plans are highly individualized. It is very important to talk about PCOS with your family or your doctor to take the right actions at the right time.

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