Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) are both hormonal imbalance disorders. As per the results of one country-wide survey, around 16% of women in the age group of 20 to 29 years suffer from PCOS or PCOD. It is usually, earmarked by inconsistent periods or by no menstruation at all. In this condition, women generally, have multiple cysts in their ovaries, caused due to the overproduction of hormones called androgens. Several women are overweight and form associated complications. Lifestyle alteration and dietary changes could play an important role in dealing with this hormonal disorder and in reducing weight say nutritionist and Dietitian Avni Kaul.
If the symptoms are not managed, the risk for heart disease, endometrial cancer, Type II diabetes, and high blood pressure increases, which as a result affects the woman’s fertility and could cause complications during pregnancy. Also, as per another research, 33 to 83% of women who have PCOS are also overweight or are suffering from obesity.
Though there is no clear treatment available for PCOS yet, as stated earlier a combination of a calorie-controlled diet, and daily exercise for around 30 minutes daily will help one feel better, while you gradually lose weight. A suitable PCOS diet is targeted at making you fitter not simply thinner. In this blog, India’s eminent Dietitian for PCOS Avni Kaul shares some foods to have that may provide relief to you against PCOS.
Leafy greens – If you are suffering from PCOS you need to include at least 1 to 2 servings of healthy nutritious green leafy vegetables in your diet. Not just are these nutritious, but they are also high in Vitamin B. It is an essential nutrient that helps fertility by regulating ovulation, insulin control, and controlling blood flow in the body. Hence, high consumption of Vitamin B could help in controlling the symptoms linked with PCOS. It might also help in lowering hair thinning and hirsutism (excessive hair growth), two other symptoms usually associated with PCOS and PCOD.
Legumes – The nutrient-rich chickpea, beans, lentils, peas, and soyabeans are filled with fiber and protein and have zero cholesterol. Legumes are quite beneficial for diabetes management due to their low glycemic index and help in regularizing blood sugar post-consumption. Also, they are quite rich in proteins and could be taken by themselves, in the form of a side dish or with salads.
Fish and flax seeds – Omega-3 is a vital nutrient that is available in certain fish and flaxseeds that could help improve hormonal imbalances. Fish such as salmon and sardines are high in Omega-3. Omega-3 also helps to manage stress levels and lower inflammation, which might cause uncontrolled weight gain. If those varieties of fish are not available, fish oil supplements could be taken. Vegetarians could go for flax seeds or walnuts along with yogurt or smoothies.
Oats – Oats have soluble and insoluble fibers that slow down the absorption of fat and sugars in your body. Oats also have vitamin B which helps in boosting the production of progesterone hormone. The zinc in oats could benefit hair growth while reversing PCOS. A diet high in vegetables and fruits supports keeping fuller and simultaneously lets women eat fewer calories. It also helps to decrease the risk or effect of heart disease. Women who follow a low-carbohydrate or a low-GI diet have enhanced insulin metabolism and lower levels of cholesterol.
Berries – Berries are highly beneficial for women with PCOS as they are rich in antioxidants that might help decrease oxidative stress. Berries consist of polyphenols, which have been observed to help in the management of weight, diabetes, and indigestion. A blend of strawberries and blueberries could be consumed with yogurt for added benefits. Also, weight management will help to overcome the symptoms of PCOS. Besides having these foods, you need to include daily exercising in your daily routine along with an altered lifestyle.
You may refer to the previous article on PCOS management written by Dietitian Avni at https://nutriactivania.com/polycystic-ovary-syndrome-homeremedy-diet-plan-best-nutritionist-avnikaul/
