What is PCOS
Polycystic ovary syndrome (PCOS) is caused by overproduction of hormones called androgens. Women will develop multiple cysts that cause irregular periods. In some cases menstruation can completely stop.
Most women with PCOS become overweight or obese. They may get acne and hair on the face. They also have higher risk of diabetes, high blood pressure, heart disease and cancer.
With so many potential health risks, women with PCOS can control their symptoms with diet and Lifestyle changes and lead a healthy life.
How Diet Impacts PCOS
Diet not only affects PCOS but it impacts your health and wellbeing.
Your diet has a direct impact on pancreas function. Pancreas produces insulin which helps the body cells to convert glucose into energy.
If your body produces less insulin or you are not able to use insulin (insulin resistance), then blood sugar levels will rise. To control the blood sugar levels the pancreas will begin to produce more insulin.
Too much insulin in the body produces testosterone and other androgens which are the main cause of PCOS.
Your diet has a major impact on insulin production and blood sugar level. Therefore any woman with PCOS becomes an extremely important factor to deal with it.
Show the foods and avoid taking the centre place in managing your PCOS.
Foods to Avoid in PCOS
Let us begin with the foods that are bad for PCOS. You will need to Limit there you completely avoid depending on your circumstances and food habits. If necessary you will have to make major changes in your diet .
As a simple general rule:
- Avoid all foods and snacks that increase blood sugar levels
- Avoid all kinds of Inflammation causing foods.
Your first line of attack is refined carbohydrates.
- Refined sugar
- Food items made with white flour
- Potatoes
So say goodbye to muffins, pastas, semolina and all other food items and snacks with low fiber and high carbohydrates.
Almost all packaged food with preservatives can be inflammatory food. Processed meat should be completely avoided. Use of fried foods should also be limited if you can't avoid them.
Avoid all kinds of soda and fizzy drinks available in the market. All these items have high sugar content. Any food item that has high sugar content and is purchased from the market should be out of your shopping list. Sugar is also highly refined carbohydrates and it causes inflammation.
Foods to Add to Your Diet
With the amount list of the kinds of foods to avoid you are still left with a large variety of healthy foods that will help you in your PCOS.
Follow the following basic principles of choosing your food for PCOS.
- Fiber rich food items
- Spices
- Lean protein
You will need to eat a balanced diet which includes fibre rich carbohydrates and proteins and Spices and herbs.
Here is a list of fiber rich foods :
- Avocados
- Berries
- Pears
- Artichokes
- Okra
- Peas
- Turnips
- Broccoli
- Brussels sprouts
- Coconut
- Lima beans
- Black beams
- Lentils
- Oatmeal
- Chia seeds
- Flax Seeds
- Nuts
These are just a few popular choices from a large spectrum of fiber rich foods. Add some of them in your daily diet.
Anti inflammatory foods
- Tomatoes
- Green leafy vegetables
- Beets
- Pineapple
- Ginger
- Fatty fishes
- Berries
- Olive oil
There are many more anti-inflammatory foods to choose from. They not only help in dealing with PCOs, but also reduce inflammations to improve overall quality of life
Tips and Precautions
- Exercise - If you have a sedentary lifestyle then begin exercising daily. PCOS responds well to exercise. A simple 45 minutes walk will help you a lot, not only in PCOs but also improve your overall health
- Reduce Stress - stress makes many changes in your body functioning. It also impacts PCOS. Learn to do yoga and meditation and other relaxing techniques to lower your stress.
- Lose Weight - Losing weight will improve ovulation. Diet control and exercise will help. The combination will not only improve your weight but will also help you in your pregnancy.
All the above can be major Lifestyle changes for many and for others it may be easy. Whether it's easy or difficult, if you're happy, change your diet, exercise more and reduce stress.