PCOS do's and dont's
A disorder known as polycystic ovary syndrome (PCOS) is characterized by irregular or nonexistent menstruation. Multiple ovarian cysts are typically present in PCOS patients. Obesity, acne, an excessive hair, and baldness are typical signs of PCOS. The majority of PCOS symptoms are not fatal. However, if you don’t properly manage PCOS, the symptoms could become lethal. Heart disease, endometrial cancer, high blood pressure, and excessive blood sugar that results in diabetes are just a few of these serious symptoms.
According to a US-based study, 6-12% of women of reproductive age have PCOS. According to another study, obesity affects 33–83% of women with PCOS symptoms. However, by leading a healthy lifestyle and adhering to the right dietary guidelines, the symptoms can be controlled.
Recognizing PCOS
Period irregularities or scanty menstruation are typical symptoms of polycystic ovarian syndrome (PCOS). Multiple ovarian cysts are frequently present in PCOS patients and are brought on by an excessive production of androgens.
Women with PCOS who are overweight or obese make up between 33 and 83 percent of the population. Typical signs include:
Increased hairiness
Acne
Male pattern baldness
Those who have PCOS, especially when symptoms are not controlled, may also be more susceptible to:
Heart condition
Endometrial cancer
Diabetes
Blood pressure is high
With dietary and lifestyle adjustments, many PCOS sufferers are able to control their symptoms and lower their risk of developing other health issues.
Effects of Diet on PCOS
Your health and condition are greatly influenced by what you eat. It’s because different hormones are released depending on the sort of food you eat. In the case of PCOS patients, that is accurate. Insulin levels are higher in PCOS patients than in healthy people. The hormone insulin, which is secreted by the pancreas, aids in the body’s conversion of glucose into energy. Lack of insulin prevents glucose from being metabolized, which raises blood sugar levels. In those with PCOS, however, the scenario is the exact reverse. Their blood contains large amounts of insulin. The ovaries create more estrogen when the blood’s level of insulin rises.
Foods for PCOS Diet: What Should You Eat?
Foods high in fibre and protein or help reduce inflammation could be good additions to a PCOS diet. They can help ease symptoms of PCOS to a large extent.
Some foods that are high in fibre content are:
Cruciferous vegetables: These may include broccoli, Brussels sprout, cabbage, cauliflower, radish and so on.
Leafy greens: These may include arugula, Chinese chard, collards, Dandelion greens, kale, mustard greens, rapini, Swiss chard
Greens and red peppers: These are composed of 92% water. In addition, they have a variety of vitamins and minerals that are very useful for the body.
Beans and lentils: As per research, beans and lentils are a rich source of fibre and protein. They have many other benefits like better heart health and reduced blood sugar levels.
Other food items such as: Almonds, Berries. Sweet potatoes, Pumpkin
You can include protein sources in your diet as well. They are very filling and an excellent dietary option. Examples of protein sources include, Tofu ,Chicken ,Fish, Eggs, Dairy products
In addition, you could add various foods to your diet that are proven to reduce inflammation. Some of the options are: Tomatoes, Kale, Spinach, Walnuts, Olive oil, Fatty fish
What Should You Avoid?
Foods that contain refined carbs should be avoided. There are several reasons to stay away from such meals. According to research, refined carbs raise the possibility of inflammation, which might result in obesity. It can make you want to eat more, which is a key contributor to obesity globally, according to recent study in this field.
According to a study, eating a lot of refined carbs on a regular basis may raise your chance of developing type 2 diabetes and heart disease. It’s because processed carbs include a lot of triglycerides. These are all signs of PCOS, and consuming refined carbohydrate-rich foods can make them worse.However, before removing a number of foods from your diet, it’s best to speak with a doctor. They can recommend an eating plan that is right for you and your individual needs.
Examples of foods having refined carbohydrates include:
White bread
Muffins
Pastries
Sugary desserts
Fries
Margarine
Lifestyle Changes to Consider to Combat PCOS Symptoms
There are various lifestyle changes that you can adopt if you have PCOS. Though most these changes will not treat PCOS directly, they will help manage the symptoms that accompany PCOS.
Regular Physical Activity
Exercise enhances metabolism, blood flow, heart health, lung strength, and mood in general. Additionally, it can assist you in losing weight (since obesity is a major issue with PCOS). You can incorporate any exercise that needs movement, such as walking, jogging, running, swimming, cycling, dancing, weight training, etc. Just a few days a week of constant use will yield effects.
Proper Sleep
Also read: Do I Need Therapy “Ways Therapy Can Help”
Numerous studies have demonstrated a substantial correlation between hormone imbalance and sleep deprivation. Getting the recommended 7-9 hours of sleep every day has several advantages and can lessen a number of PCOS symptoms. According to research, getting enough sleep is essential for weight loss. In PCOS, being overweight is a typical issue, Research also shows many benefits of adequate sleep. For example, adequate sleep can reduce the chances of type 2 diabetes, reduced cases of depression and create a good overall mood.
Avoid Smoking and Alcohol Consumption
If you have PCOS, you are already at a greater risk of high blood sugar levels and diabetes. Avoiding smoking will help you prevent lower blood sugar levels. Research has shown that nicotine interferes with cells and makes them insensitive to insulin. That raises blood sugar levels and increases the risk of diabetes. Similarly, alcohol consumption is associated with an increase in blood sugar levels. Another research suggests that alcohol consumption in the long term can lead to hyperglycemia.
Check Out for Symptoms of Depression
Studies suggest that people suffering from PCOS are more likely to face symptoms of depression. So PCOS symptoms should seek out support from health groups to ease the symptoms. If necessary, they should consult a therapist as well.
Also read: Books That Will Help You Manage Your Anxiety
The Conclusion
The reproductive age of roughly one in ten women is affected by PCOS. Overweight, excessive acne, balding, and mental illnesses including anxiety and sadness are some of its symptoms. However, you may mostly control these symptoms by making dietary changes. Foods high in protein and fiber should be a part of your diet. However, you should completely stay away from anything that contains refined or processed carbohydrates. You can also make other lifestyle adjustments, like as engaging in regular physical activity, getting enough rest, and quitting smoking and drinking entirely.
You might think about attending therapy sessions if you are displaying signs of depression. A lot of PCOS sufferers discover that altering their diet helps them control their symptoms. If your symptoms persist, speak with a doctor. They can work with you to identify the cause and recommend next steps.
