Polycystic Ovarian Syndrome is one of the most complex female health issues these days. It is the most common endocrine disorder in women of reproductive age. It is a fairly common condition that is related to a hormonal imbalance in women, characterised by high levels of male hormones (androgens) in the female body. It is accompanied by a variety of different health issues, many of which directly impact fertility.
PCOS is one of the conditions that tends to go undiagnosed or has limited or unclear treatment options. In such cases, we need to solve our problem ourselves and one of the first things to do is bring some diet and lifestyle changes.If you are dealing with PCOS, then you are already well aware of the problems that this hormonal imbalance can cause.
Symptoms of PCOS are generally infrequent or prolonged periods, weight gain, acne, thinning hair (sometimes even developing male pattern baldness), pelvic pain, and excessive facial and body hair. Although it differs from woman to woman, it is important that this problem be discovered and treated as early as possible.
As there is no cure, it can be controlled, through natural remedies and some easy lifestyle changes. Also, what you eat will matter a lot. You should always consult your dietician for a personalised diet plan and discuss with them the important lifestyle changes you should
Avoid processed foods: We all know how much damage processed foods do to our body. And if you are trying to fight PCOS, it’s time you totally give up on it. You should add more high-fibre vegetables, lean proteins and anti-inflammatory foods like turmeric, tomatoes.
Include low GI foods: GI is the measure of how quickly a food increases the blood sugar levels and with PCOS, women become more insulin resistant. Thus, low GI foods help in maintaining blood sugar levels because they raise the sugar levels very slowly. Hence, include more and more of low GI foods like whole fruits and vegetables, whole grains, lean protein and healthy fats into your diet.
Drink enough water: PCOS is a condition where the woman’s body undergoes many hormonal changes. Drinking the required amount of water helps to calm down these imbalances. You can also have honey with warm water in the morning as it helps in dealing with PCOS.
Avoid alcohol: If you have PCOS, avoid alcohol as many cocktails are high in sugar and women with PCOS already have high blood sugar levels. Alcohol can even raise estrogen levels. Hence, it is very important to restrict your alcohol consumption under PCOS conditions.
Include lean protein: Women with PCOS should indulge in a high protein diet as it lowers androgen levels, which increases under PCOS condition. It also suppresses the hunger hormone ghrelin which makes you less hungry and eventually reduces the insulin levels. And not to forget, a personalised protein rich diet is always beneficial for weight loss.
Don’t starve: The biggest mistake you would do while following a PCOS diet is starving or skipping meals. Eating regular meals helps in balancing hormones. It’s advisable to have heavy breakfasts and smaller dinners. In fact, studies show that with fulfilling breakfasts, women show improved fertility.