Polycystic Ovarian Syndrome widely known as PCOS is a condition that causes hormonal imbalances and creates problems with your metabolism. A study conducted by, AIIMS shows that 20.25% of Indian women of childbearing age (ages 15 to 44) are suffering from PCOS. It also can lead to serious other health challenges such as diabetes, depression, cardiovascular problems, and creates problems in conceiving endometrial cancer. Women with PCOS produce a higher amount of male hormones. The hormonal imbalance causes them to skip menstrual periods and makes it harder for them in getting pregnant.
Your diet is a bank account. Good food choices are good investments. Fight PCOS with Diet:
- Fiber-rich foods
Fibre keeps you full, improves health, and aids weight loss. Good sources include barley, oatmeal, beans, nuts, and fruits. Broccoli, cauliflower, beans, almond, sweet potatoes, pumpkin are also adorned with good fibre content.
- Green leafy vegetables
These are particularly recommended for a woman struggling to lose weight. They are rich in iron, potassium, calcium and Vitamin K, C, E, and B.
- Anti-inflammation food and spices
The anti-inflammatory diet carries plenty of probiotics, fibre, antioxidants, and omega-3s, which means a diet rich in vegetables, whole fruit, whole grains, legumes. Tomatoes, spinach, almond and walnuts, olive oil, Turmeric, cinnamons also serve the purpose.
- Fruits
Some may hesitate to consume them due to the fructose content; however, fruits have several minerals, poly nutrients, and fibre. Consume fruits with a low glycemic index like guava, pears, strawberries, blueberries, kiwi, apples, oranges and watermelons.
- Healthy fats
To most people, the word ‘fat’ does not seem to go hand in hand with PCOS, but you need to eat healthy fats provide essential fatty acids. It includes seeds, olive oil, avocado, and nuts.
- Low glycemic index or GI Diet
The GI measures how quickly a food raises blood sugar levels. So a low GI diet helps prevent insulin spikes by raising blood sugar levels slowly. The low-GI diet consists of eating whole lean protein, whole grains, fruits and vegetables, and healthy fats. Moreover, the advantages of consuming a low GI diet are clinically backed by lots of studies and surveys.
Avoid the following:
- Sugar and involved snacks/drinks such as soda or juice.
- Food that is high in refined carbohydrates such as White bread and muffins
- Avoid high consumption of dairy products, as they tend to cause an increase in testosterone level
- Caffeine in general effects fertility in women
- Any stuff made with white flour
- Starchy vegetables like potatoes, corn, and peas
- Sugary foods like cookies, cakes, and candy.
- Avoid packaged, processed food, junk,/fast food.
Here are some Pro-Tips:
- Have lots of fluid and low calorie (Chana, fruits, sprouts) snacking on the whole day.
- One can balance out the imbalance of hormones in PCOS by making breakfast the biggest meal and dinner the smallest.
- Reducing your carb intake may improve the hormonal imbalance linked to PCOS and boost weight loss in women with PCOS.
- Keep stress at bay. So try not to panic and peacefully go through the diet plan or medication.
There is no definite cure or medication for PCOS. Yet switching to a healthy lifestyle that is based on a better diet and regular exercise can help you fight the disorder by manifolds.
The author is the Medical Director and IVF Specialist from Mother’s Lap IVF Centre, New Delhi and Vrindavan.
