Its PCOS Awareness Month: Let’s see how diet plays an important role
September is Polycystic Ovary Syndrome (PCOS) Awareness Month. If you are dealing with this condition, hear what Mrs Nirmala Sadasivam, best gynaecologist in India says about dietary changes that can help. A proper diet and nutrition are what will help PCOS patients to lose and manage their weight along with controlling their insulin levels as well.
PCOS is one of the most common syndromes that affects 1 in 10 women. Though when we pinpoint the actual cause or cure for this condition, doctors agree that diet and lifestyle play a significant role in managing PCOS. Therefore to understand the relationship between food and PCOS, read on to know how what you eat matters if you have PCOS
PCOS can be defined as a health condition in women where a cyst gets formed in the ovaries due to overproduction of androgen hormones. PCOS can lead to weight gain, insulin resistance or high insulin levels can lead to symptoms such as excessive hunger, hair fall, acne and facial hair.
Role of Food
Proper diet and nutrition can help PCOS patients to lose and manage their weight along with controlling their insulin levels as well. Most experts agree that high protein and low carbohydrate intake can help in dealing with weight and insulin levels as well.
Foods that help
Greens: Leafy greens such as spinach are rich in multiple nutrients and low in calories. They are also rich in Vitamin B. And more than 60% of PCOS patients have Vitamin B deficiency. Lack of this vitamin is linked to various PCOS symptoms such as irregular periods, excessive hair growth and obesity. Opt for spinach, cabbage greens, kale, broccoli and other green leafy vegetables.
Omega-3 fatty acids: These fatty acids are essential for regulating one’s menstrual cycle. They help in regulating your hormones, also reduce your body’s sensitivity to the prolactin-a hormone that can suppress ovulation. They help in regulating your hormones, they also reduce your body’s sensitivity to prolactin- a hormone that can suppress ovulation. Opt for salmon, flaxseed, chia seeds etc.
Low glycemic index food: When you eat low GI good, it is imperative for weight management. Foods that are high in GI can cause your blood sugar to rise, which has implications for diabetes that is caused by PCOS. Opt for fruits that are low in GI such as apples, pears, grapefruit and goods such as sweet potatoes, oatmeal and legumes.
Whole grains: PCOS also cause type 2 diabetes in most cases. And whole grains that contain fibre, is necessary for maintaining insulin levels. Also whole grains such as oats, rye and buckwheat they slowly release carbohydrates to our body, which may cause a spike in our sugar levels.
Foods to Avoid
Processed Food: have a high GI, which is directly linked to insulin production and diabetes.
Dairy: Not all, but in some cases, can inflammation, acne and increased insulin levels.
Unhealthy fats: Saturated or hydrogenated fats that can cause an increase in estrogen production making PCOS symptoms even worse.
Soy: who have PCOS tend to have high estrogen levels and who consume soy can increase it even further.
Gluten: can cause inflammation which in turn can lead to insulin resistance leading to diabetes
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