Written by Dr. Bandana Juneja
Polycystic ovary syndrome (PCOS) and polycystic ovary disease (PCOD) are hormonal disorders that affect the ovaries in women. These conditions can lead to a variety of symptoms, including irregular periods, weight gain, insulin resistance, acne, and fertility issues. However, with an appropriate nutritional approach, women with PCOS and PCOD can manage symptoms and improve overall health.
Here are some nutrition tips for women with PCOS and PCOD.
1. Eat a Balanced Diet:Balance your diet with carbohydrates, protein and healthy fats. Avoid large amounts of simple carbohydrates and sugary foods, as they can cause rapid fluctuations in blood sugar levels and exacerbate insulin resistance. Instead, choose complex carbs like quinoa, brown rice and sweet potatoes, lean proteins like chicken, fish, tofu and beans, and healthy fats like avocados, nuts and seeds.
2. Increase your fiber intake: Dietary fiber is beneficial in managing the symptoms of PCOS and PCOD as it helps regulate blood sugar levels and improve gut health. Incorporate fiber-rich foods such as whole grains, fruits, vegetables, and legumes into your diet to promote satiety, improve digestion, and support healthy blood sugar control.
3. Include protein in every meal: Protein is essential for women with PCOS and PCOD as it balances blood sugar and promotes satiety. Include protein-rich foods such as lean meat, poultry, fish, eggs, legumes, and tofu in every meal. This will help you feel fuller for longer and prevent cravings for unhealthy foods.
4. Choose healthy fats: Include healthy fats in your diet, such as the omega-3 fatty acids found in fatty fish such as salmon, chia seeds, flaxseeds and walnuts. These healthy fats reduce inflammation, support hormonal balance, and may help manage symptoms of PCOS and PCOD.
5. Choose a low-glycemic diet. Foods with a high glycemic index can cause a rapid rise in blood sugar levels, which can lead to insulin resistance, which is common in PCOS and PCOD. Choose foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, to help stabilize blood sugar levels and improve insulin sensitivity.
6. Limit processed foods and added sugars. Processed foods and foods high in sugar can contribute to weight gain and exacerbate insulin resistance. Limit your intake of processed foods such as fast food, packaged snacks, and sugary drinks. Choose unprocessed whole foods whenever possible.
7. Stay hydrated: Drinking enough water is essential for overall health, including hormonal balance. Proper hydration improves digestion, supports detoxification and promotes healthy skin. Be sure to drink enough water throughout the day and limit your intake of sugary drinks.
8. Pay attention to the portions. Controlling food intake is important for maintaining a healthy weight and managing symptoms of PCOS and PCOD. Practice mindful eating by avoiding overeating and paying attention to hunger cues and eating slowly. Watch your portions and avoid eating large meals near bedtime.
9. Incorporate anti-inflammatory foods. Chronic inflammation is often associated with PCOS and PCOD. Include anti-inflammatory foods in your diet, such as berries, dark fruits and vegetables, leafy greens, ginger, turmeric, and green tea. These foods reduce inflammation and support hormonal balance.
10. Spice – Spices such as turmeric, cinnamon, black pepper, ginger, cumin, and saffron have proven to be very effective for PCOS. Incorporate small amounts into your daily diet.
In conclusion, nutrition plays an important role in managing symptoms of PCOS and PCOD and improving overall health. Eating a balanced diet that includes low-glycemic foods, healthy fats, fiber, and anti-inflammatory foods, staying hydrated, and avoiding processed foods all contribute to better health. And most importantly, be proactive. Try moderate-intensity exercise for 30-45 minutes 4-5 times a week. Initially he should start with 10 minutes of exercise and increase to longer periods of time as his body adjusts.
(The author is Expert Lifestyle Coach at GOQii Technologies. This article is for informational purposes only. Before starting any treatment, medication, and/or remedy, consult a medical professional or medical professional. The views expressed are personal and do not reflect the official position or policy of FinancialExpress.com. )