PCOS or Polycystic ovarian syndrome is an endocrine system disorder that affects a woman’s hormone level, however, it is still often misdiagnosed or misunderstood, leading many women to suffer in silence. Firstly, PCOS causes skips in menstrual periods. Secondly, it may negatively impact the process of getting pregnant. PCOS affects women more particularly during their child-bearing age. There are a few symptoms that indicate that a woman has been affected by PCOS. Let us look at a few of them.
- Irregular periods
- Hair growth
- Weight gain
- Baldness is similar to that of males
- The darkness of the skin
The first-line therapy for PCOS is a diet and lifestyle makeover with the primary goal of improving the body’s sensitivity to insulin. Diet and nutrition play a huge role in weight management, and therefore paying attention to what you eat and adapting it accordingly could help PCOS symptoms. One of the most important things you can do for your PCOS is to change the way that you eat, but getting started on a good PCOS diet plan can be tricky. When thinking about what foods to eat with PCOS, it’s important to consider every aspect of your diet from breakfast through to dinner, to ensure you’re eating a balanced diet and keeping plenty of variety, which can make healthy eating much easier to stick to.
Here are 5 easy tips to fight PCOS.
- Lose weight, even a little bit
Weight loss improves insulin sensitivity and you don’t necessarily have to reach your goal weight to get this benefit. Even a modest amount of weight loss can begin to reverse symptoms of PCOS. 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.
- Eat an anti-inflammatory diet.
Goji Berries, blueberries, dark chocolate and pecans, all of which have high levels of antioxidants in them. There are many healthy fats that you can enjoy in your diet, from avocados to oily fish, and these are incredibly important for eating with PCOS. Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls. Not only that, but they are key for the proper balancing of your hormones, as well as controlling your weight.
Women who suffer from PCOS are four times more likely to develop type 2 diabetes, and whole grains contain high levels of fibre which can help manage insulin levels. Women with PCOS have been shown to have a higher level of oxidative stress, which can then be combatted by eating higher levels of antioxidants in our diet.
- Healthify your carbs.
High fibre foods, such as oats, beans, nuts, dried fruit or wholegrain rice, are slow-release carbohydrates. Eating lean meat is essential for any healthy diet. Eating grass-fed, organic, meat is just as important as keeping an eye on the fat content of your food.
Omega 3, a fatty acid which can be found in sources such as fish or flax seeds, helps to:
- Regulate Hormones
- Reduce your body’s sensitivity to prolactin, a hormone which can suppress ovulation
- Increase blood flow to the uterus
- Increase egg white cervical mucus which helps sperm reach the egg
- Help regulate your menstrual cycle
- Add flavour to foods.
Certain spices may help to fight inflammation, increase insulin sensitivity or lower blood sugar, or reduce PCOS symptoms, so try loading up the flavours in your foods. Cinnamon, Turmeric, Rosemary, marjoram, and thyme, Ginger, black pepper, and hot chilli peppers, Fennel.
- Skip the junk.
The unhealthy fats can increase estrogen production, which can make your PCOS symptoms worse and can lead to weight gain which can also worsen symptoms. Below are the foods which can be worth avoiding, or cutting down on, if you have been diagnosed with PCOS…
- White rice
- Dairy products
- Frozen ready meals – they’re far too processed and contain too many additives
- Rice cakes
- Sodas (even the diet variety)
Many women who are diagnosed with PCOS will be advised to modify their diet. Remember, before you change your diet or lifestyle to treat PCOS symptoms, it is always advisable to seek out specialist advice. Arrange your consultation with our experts at Aaradhya Fertility Centre. Call us 08886592229 or click on http://aaradhyafertility.com/