Poly (meaning many) Cyst (small swellings/follicles growing like blisters with fluid inside them) Ovarian (inside the ovaries) Syndrome (action of a disease)
PCOS is a genetic, hormonal, metabolic and reproductive disorder that affects women. It is a leading cause of female infertility.
Women with PCOS may have enlarged ovaries that contain small collection of fluids, called follicles, located in each ovary. PCOS can also lead to other serious conditions including severe anxiety and depression, obesity, endometrial cancer, diabetes and heart disease.
Symptoms of PCOS-
- Hirsutism (unwanted, excessive hair growth on face and other body parts)
- Unexplained weight gain (obesity)
- Infertility and difficulty in conceiving
- Excessive acne
- Pigmentation / darkening on armpits and neck (acanthosis)
A healthy balanced diet can reduce these symptoms associated with PCOS. A woman with PCOS needs to get rid of the excess weight. Get a diet check and eat healthy and light.
What diet is best for PCOS?
You don’t necessarily have to follow a low-carb diet. But because of the increased risk of insulin sensitivity, the best diet for PCOS appears to be one that is lower in carbohydrates (especially sugar and grain-based foods).
PCOS is also associated with low-grade systemic inflammation. Following an anti-inflammatory diet may be helpful. Oily fish, lean meat, colorful fruits and vegetables, olive oil, avocado and nuts, turmeric, ginger, and garlic all contain anti-inflammatory nutrients.
Foods to eat and foods to avoid-
Taking all of this into consideration, here’s a quick guide to what to eat and what to avoid if you have PCOS.
- Wheat and oat bran
- Complex carbohydrates
Eat in moderation:
- Lean cuts of meat and poultry
- Whole or reduced-fat dairy
- Whole and dried fruit
- Whole grains
- Olive oil
- Nuts, seeds
- Foods with added sugars or sweeteners, including yogurt, cereal, meal replacement bars
- Sweetened beverages
- Fruit juice
- Artificial sweeteners
- White bread and other foods containing refined flour
- Baked goods
PCOS – Lifestyle Modifications
- Research has shown healthy eating habits and regular physical activity helps to manage PCOS.
- Eating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt can help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels
- Eat less starchy, fatty, fried, food , weightloss will eventually help you to cure PCOS issue.
- Avoid food containing trans fats e.g. khari, toast, butter, cakes, cookies, pastries
- Include more fruits and vegetables especially green leafy vegetables, nuts, beans & whole grains
- Include lean meat like fish and avoid red meat & avoid processed chicken.
- Avoid saturated hydrogenated fats like vanaspati, ghee, dalda.
- Include low Glycemic Index foods. Avoid any form of sugar, honey, jaggery, white rice, sooji
- Dairy products may cause an increase in the insulin levels leading to acne.
- Exercise is also a great way to improve insulin sensitivity. It also helps rebalance reproductive hormones. As a bonus, it can also help with weight loss. A combination of aerobic exercise (anything that gets your heart rate up for 30 minutes a day) and strength training will work best.
- Ensure to have a good sleep of 7-8 hrs so that it will help to improve your metabolism & balance hormones.
- Drink 10-12 glasses of water daily to keep your body hydrated & promote proper digestion .
- Reduce stress by occupying yourself in favourite hobbies, meditation, swimming, cooking , travelling , etc .
To get Personalised PCOS diet plans , please get in touch with Nutritionist- WhatsApp +919420282132