PCOS And The Right Diet For It

PCOS or Polycystic ovarian syndrome is one of the most common hormonal disorders in the occurring in women. PCOS is associated with an overproduction of androgens or male hormones that a woman’s ovaries produce naturally in minute quantities. This androgen secretion in excess is accountable for most of the symptoms of PCOS. Though this condition is quite common, still it’s symptoms are not easy to manage. Therefore it is important to follow a PCOS diet.

What are the symptoms of PCOS?

Some of the symptoms of PCOS include health effects like acne, unwanted hair growth, thinning hair, and obesity, and it also affects emotional and mental health resulting in depression and anxiety. Other serious illnesses associated with PCOS are heart conditions, IBS, and diabetes. 

How is PCOS and weight gain related?

Women with PCOS are more likely to gain weight easily as they have higher levels of insulin as compared to the normal levels. PCOS, when present with weight gain, is known to aggravate insulin resistance, which makes it even more difficult to lose weight, and elevates the risk of type 2 diabetes. There are 50% of women suffering from PCOS who are obese or overweight. However, you can avoid being overweight and can decrease weight with PCOS by following these diet tips.

Include more fibre in your diet

To treat the symptoms of PCOS and bring down the insulin levels. A high fibre diet is recommended Foods which slows down the digestion process and reduces the blood sugar levels are quite beneficial to women with PCOS. Vegetables such as greens including red leaf lettuce and red, green peppers, sweet potatoes, winter squash, beans and lentils, almonds, berries, and pumpkin. Broccoli, cauliflower, and Brussel sprouts are a rich source of fibres. 

Increase the intake of lean protein

Protein is known to make you feel full for longer, which prevents you from binging on unhealthy snacks. Lean protein like chicken, tofu, and fish are quite filling and a healthy dietary option for women suffering from PCOS. Even Eggs are an excellent source of protein for women with PCOS, which are loaded with nutrients that improve the symptoms of PCOS. 

Choose foods that reduce inflammation

Foods that are known to decrease the inflammation greatly reduces the PCOS symptoms. It is recommended to take almonds and walnuts, tomatoes, kale, spinach, olive oil, fish rich in omega-3 fatty acids and whole grains in your diet. 

 Stay away from certain foods

It is not always about what you eat but also what you must avoid. Foods such as refined carbohydrates aggravate the inflammation and increase insulin resistance. Therefore it is important to stay away from refined carbs and anything too sugary. You must also cut down on food items like white bread, pastries, muffins, white potatoes, and You must also stay away from foods that trigger inflammation, like processed meats and fried foods.

Don’t forget to get the daily dose of vitamin D

It has been proven that women suffering from PCOS have low levels of vitamin D. by consuming foods such as milk, orange juice, eggs along with the yolk, sardines and salmon fish one can enhance their body’s Vit D levels.