PCOS, also known as Polycystic Ovary Syndrome, can be understood as no periods or irregular periods. Usually, women who have PCOS have several cysts in their ovaries. These may be caused as a result of the excessive production of hormones known as androgens. If statistics are to be believed, approximately one-half of the women who have PCOS are obese or overweight. Some of the prime symptoms of PCOS include:
- Male pattern baldness
- Acne
- Excessive hairiness
If women are unable to manage PCOS, they may be at a greater risk of developing diseases, such as:
- High blood pressure
- Diabetes
- Endometrial cancer
- Heart diseases
Usually, people who have PCOS find it hard to manage the symptoms. There is one effective and definite way to control the symptoms and flare-ups of PCOS, and that is by bringing about changes in the diet and lifestyle, says Gracia, who works with TrumpLearning, and has been living with PCOS for thirteen years now.
How does your diet impact PCOS?
If a woman has PCOS, they will typically have a high insulin level, which is a hormone yielded in the pancreas. As a result of this, the body cells take the form of energy after converting sugar.
What should you eat?
High fiber foods help in combating insulin resistance by lowering the impact of blood sugar levels and slowing the digestion rate. It can be helpful for women who have PCOS.
Some of the top options in high-fiber foods include:
- Almonds
- Lentils
- Cruciferous vegetables, such as Brussels sprouts, broccoli, and cauliflower
- Berries
- Sweet potatoes
- Greens, such as arugula and red leaf lettuce
- Red and green peppers
- Sweet potatoes
- Pumpkin
- Winter squash
Furthermore, lean protein sources, such as fish, chicken, and tofu, do not offer fiber but are a rich source of healthy diet options for PCOS women.
Some foods that reduce inflammation are:
- Spinach
- Kale
- Tomatoes
- Walnuts
- Almonds
- Olive oil
- Omega-3 rich foods, such as sardines, salmon, and fatty fish
- Fruits, such as strawberries and blueberries
What should I curtail or eliminate?
Refined carbs lead to inflammation and affect insulin resistance. Thus, these must be curtailed or eliminated from the diet. Some of these high-processed foods are:
Breakfast pastries
- Inflammatory foods, such as red meats and processed meats
- Sugary drinks, desserts, and snacks
- Foods rich in refined carbs, such as muffins and white bread
Pasta noodles that state durum wheat flour, semolina, or durum flour, as the primary ingredient, have a high carb content and are low in fiber. Thus, these must be eliminated from the diet.
Pasta made from lentil flour or bean in place of wheat flour is great pick. Sugar, a carb, must be avoided as much and whenever possible. When you read through the labels, you must look at different sugar names. It includes:
High fructose corn syrup
- Sucrose
- Dextrose
Sugar may also be present in the things that you drink, such as juice and soda. At all times, you must remove or reduce the foods that lead to inflammation, such as margarine, fries, or processed meats from the diet to keep PCOS in check, recommends Gargi, who offers do my essay online service and has been living with PCOS for years now.
If your body does not yield adequate insulin, the blood sugar levels will shoot up. It may also happen if you are insulin resistant; that is, you cannot employ the insulin that you produce effectively. For someone who is insulin resistant, the body might yield high insulin levels in an attempt to normalize the blood sugar level. When the insulin levels are very high, they can make the ovaries to generate higher androgens, like the testosterones.
In some people, insulin resistance is caused as a result of a high BMI, that is, the Body Mass Index. Even though weight is the most significant contributor to PCOS, losing weight in this condition is the hardest because the body’s insulin resistance continually works against it, mentions Jessica, an economics tutor, and is dealing with PCOS for years now.
Furthermore, if you consume a diet with high refined carb content, such as sugary foods and starchy items, it can only further aggravate insulin resistance, which again hampers weight loss.
Other lifestyle changes that you can consider
Just like several other conditions, even PCOS responds proactively to several lifestyle choices. It includes daily movement and exercise. Both of these works together to lower insulin resistance, especially if coupled with a decent consumption of unhealthy carbs.
Shazia, an associate with TAE, shares her experience stating that her doctor recommended her an exercise of 150 minutes a week when she was diagnosed with PCOS. It is vital because exercise, along with a reduced sugar intake and consumption of a low-inflammation diet, boost weight loss. The good thing is weight loss can also lead to a better ovulation rate. Thus, women who have weight issues and wish to conceive can get in touch with a physician who can recommend them exercises for weight loss.
Another key symptom of PCOS is stress. Trying out stress management and reduction techniques can help calm the mind and body. Some such exercises include meditation and yoga. Communicating with a medical professional or therapist may also bring in positive results.
