HOW TO MANAGE PCOS WITH DIET

HOW TO MANAGE PCOS WITH DIET

A very common hormone problem for women of childbearing age is generally known as PCOS  (Polycystic Ovarian Syndrome) . Women with Clinical reports with PCOS following findings.

1.May not ovulate,

2.Have high levels of androgens,

3.Have many small cysts on the ovaries.

PCOS women may report with following symptoms

1.      Missed or Irregular menstrual periods,

2.   Excessive Hair Growth,

3.   Acne, Infertility,

4. 4.Weight gain.

 We do not know actual cause of PCOS. According to research there is role of genes but other factor are also involved. like high level of androgen a male hormone. Androgen higher level  causes irregular period because androgen prevent ovaries to release egg its mean no ovulation.                         

Medical professional known this syndrome as

1. PCOS. Polycystic Ovarian Syndrome

2. PCOD. Polycystic Ovarian Disease.

3. Metabolic Reproductive Syndrome. The new name MRS raises awareness of this major public health issue, which may lead to increased educational outreach and, more importantly, better patient outcomes.

Managing PCOS with Diet : Research proved that  which food to eat and avoid in PCOS. A healthful PCOS diet can also include the following foods: A PCOS diet should emphasis whole grains, fresh produce, and plant-based proteins while limiting sugar, processed foods, and trans fat.

Depending on your overall health needs, you may need to adjust your macronutrient intake (fat, protein, carbs) or add supplements.

Healthcare /Dietician Advice:

They may advise you to include or avoid certain foods as part of your specific PCOS diet plan.                                                                                                             

A PCOS diet that is healthy can also include the following foods:

Unprocessed natural food  ,   foods high in fiber                                                              Tuna, Salmon, sardines, and mackerel are examples of fatty fish.                      Spinach, kale, and other dark, leafy greens                                                                      Blueberries, blackberries, and cherries, red grapes,  are examples of dark red fruits.

Broccoli and cauliflower dried beans, lentils, and other legumes heart-healthy fats like olive oil, avocados, and coconuts nuts like pine nuts, walnuts, almonds, and pistachios spices such as turmeric and cinnamon in moderation dark chocolate.

The following foods should avoid by Women suffering from PCOS:

·         Sugary drinks.

·         Fried foods.

·         Processed meats (ex. sausages, hamburgers, and hot dogs)

·         Refined Carbohydrates (ex. white bread, pasta, and pastries

·         Processed food (Cakes, candy, sweetened yoghurt, and sugary ice cream)

·        Dark chocolate in moderation.

·          Spices, such as turmeric and cinnamon.

Some unhealthy fat like saturated or hydrogenated containing foods can increase estrogen production .These leads to make PCOS symptoms worse that ultimately leads to weight gain .Therefore these type of patients should avoid to take dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods.

Other Life Style Changes:

Lifestyle changes can also help people with PCOS manage their condition.. According to research, combining a PCOS diet with physical activity can result in the following benefit lower cholesterol levels weight loss more regular periods improved insulin metabolism reduced male hormone levels and male-pattern hair growth

Role of Fruits in managing of PCOS:

Examples of PCOS diet antioxidant-rich foods include:

Fruits (strawberries, blueberries, raspberries ) Vegetables (spinach, artichokes, kale) Grain Whole (whole oats, whole wheat, quinoa, brown rice)

FIGS suitable for PCOS

When it comes to a healthy PCOS diet, figs are a powerhouse fruit. They're also delectably sweet, with a texture that combines the chewiness of their flesh with the smoothness of their skin and the crunchiness of their seeds.

Best Drinks/Juices that helps for managing PCOS:

Some drinks and juices help to Weight Loss with PCOS.

Aloe Vera Drink. Aloe Vera juice is beneficial for a variety of factors. ...

Apple Cider Vinegar: Apple cider vinegar is a fermented beverage that can be found in almost every home.

Spearmint Tea.

Plum Juice.

Fenugreek Water.

Shatavari  (Asparagus racemosus) Water.

Raspberry Leaf Tea.

Liquorice Roots.         

Low GI foods help prevent blood sugar peaks, which in turn helps keep insulin levels within a healthy range. Wholegrain, sourdough, and grain breads, most fresh fruit, dairy products, basmati rice, and sweet potatoes are examples of low glycemic index foods.

Apple good for PCOS:

Apples, like kale, oats, and berries, have a low glycemic index (GI), which is beneficial to insulin sensitivity and blood sugar levels. They also have lower LDL cholesterol which is bad for the heart. PCOS patients often are at at risk of heart disease, so eating apples can help prevent that.

Carrot Juice

One must include Carrot, Beetroot and Spinach in their diet. They can prepare a soup and drink it every night for 28 days. It aids in the purification of the blood and the repair of uterine damage done to uterus. Spices like Fenugreek, Carom seed in your pulses, or soups can work wonders for these women.

Best flour for PCOS:

Example: Ragi, Sorghum(jowar), foxtail and pearl millets are some varieties which benefits PCOS women by maintaining hormonal balance thus alleviating the chronic complications like blood sugar spikes, heart risks, hypercholesterolemia  and overweight issue .

SUMMARY:

A healthful PCOS diet can also include the following foods: A PCOS diet should emphasize whole grains, fresh produce, and plant-based proteins while limiting sugar, processed foods, and trans fat.
Depending on your overall health needs, you may need to adjust your macronutrient intake (fat, protein, carbs) or add supplements.
Healthcare /Dietician Advice:
They may advise you to include or avoid certain foods as part of your specific PCOS diet plan. A PCOS diet that is healthy can also include the following foods:
unprocessed natural foods foods high in fiber
Tuna, Salmon, sardines, and mackerel are examples of fatty fish.
spinach, kale, and other dark, leafy greens
blueberries, blackberries, and cherries, red grapes, are examples of dark red fruits.
Broccoli and cauliflower dried beans, lentils, and other legumes heart-healthy fats like olive oil, avocados, and coconuts nuts like pine nuts, walnuts, almonds, and pistachios spices such as turmeric and cinnamon in moderation dark chocolate.
The following foods should avoid by Women suffering from PCOS:
• Sugary drinks.
• Fried foods.
• Processed meats (ex. According to research, combining a PCOS diet with physical activity can result in the following benefit lower cholesterol levels weight loss more regular periods improved insulin metabolism reduced male hormone levels and male-pattern hair growth
Role of Fruits in managing of PCOS:
Examples of PCOS diet antioxidant-rich foods include:
Fruits (strawberries, blueberries, raspberries ) Vegetables (spinach, artichokes, kale) Grain Whole (whole oats, whole wheat, quinoa, brown rice)
FIGS suitable for PCOS
When it comes to a healthy PCOS diet, figs are a powerhouse fruit.