PCOS and nutritions: food to eat during PCOS
Polycystic Ovary Syndrome or PCOS was earlier known as PCOD indicating disorder. As science progressed and we realized this is an outcome of diet and lifestyle mainly- it is categorized as Syndrome. There is a massive increase in PCOS diagnosis in Urban India.
PCOS means cysts are growing on a woman's ovaries. This has no age correlation. That means teenage girls or young women are at as much risk as older women are. PCOS causes Amenorrhea meaning no menstruation to irregular periods in women. This affects fertility and reproduction. 1 in 10 women now has PCOS in urban India according to medical studies conducted. The main change or deviation by the growth of cysts on ovaries is that the hormone Androgen is produced in excess. Women who suffer from PCOS grow excessive hair on the body, have male pattern baldness, excessive weight gain, acne, etc. Women with PCOS are also known to have miscarriages, ectopic pregnancy, and other gynaecological complications.
The best solution is to MOVE:
Doctors will prescribe medication, but what women need to know is that we are empowered to CHANGE OUR HEALTH and FUTURE by better lifestyle and diet management. Daily 1 hour of light exercise or Yoga can help with digestion, management of sugars, and bring balance in hormones naturally. Walking is ideal for women who put on weight due to PCOS. Running can cause knee damage and ought to be avoided if overweight. Yoga for hormone balance is the best regime to invigorate the system and keep the insides supple.
Diet can work a few miracles:
The body needs fewer carbohydrates because the breakdown of sugar is affected during PCOS paired with insulin in flux for many. Thus there is a need to reduce the consumption of wheat, maida, rice, and other foods that break into sugar. Women with PCOS should ideally have natural sugars from fruits, jaggery, or stevia instead of processed sugar. Cooking in traditional oils are helpful which includes ghee, olive oil, coconut oil, sesame oil, and mustard oil.
A high fibre diet helps:
- Add broccoli, corn, fibrous fruits, cauliflower, carrots, etc.
- Green leafy vegetables - spinach, spring onion, dill, etc.
- Beans & Legumes - includes soaked sprouts and legumes
- Lean protein is suggested - like fish, eggs, liver, fatty fish like salmon and sardines
- Anti-inflammatory natural herbs like - turmeric, ginger, clove, cinnamon in food help the system
- Especially beneficial are berries, winter squash, sweet potato, almonds, pumpkin / Pumpkin seeds and Chia seeds
- A healthy breakfast meal that would include granola, oatmeal
Foods women with PCOS must avoid include bread, pasta, noodles, cakes, biscuits made from maida or semolina. Sugary soda, drinks, and processed meat cause more issues for PCOS diagnosed women.
Health is an outcome of care and CARE IS POSSIBLE. Be wary of what your body is trying to tell you, and you will be able to tackle anything that comes your way!
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