Polycystic ovary syndrome (PCOS) is commonly earmarked by inconsistent periods or no menstruation likely. Women with PCOS generally have multiple cysts in their ovaries, which are caused by an overproduction of androgens and hormones.
It is estimated that about 6-10% of the female population is having PCOS.
Delhi’s top Dietician and Nutritionist Avni Kaul says, there are higher chances that women with this syndrome become obese or overweight. Common symptoms are acne, hirsutism (excessive hair), male pattern baldness. When symptoms are not managed, they may also, give rise to heart disease, diabetes, endometrial cancer, and high blood pressure.
Though with proper medication, diet, and lifestyle changes you can counter the PCOS syndrome.
In this blog Nutritionist Avni Kaul shares daily nutrients to prevent or control PCOS (Poly Cystic Ovary Syndrome).
1.High Fiber Food
High-fiber foods can assist combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This is highly beneficial to women with PCOS. Some of the options of fiber, foods are cauliflower, broccoli, oranges, and pears.
2. Lean Proteins
Eat Plenty of Lean Protein. Androgens, like testosterone, are male sex hormones. While women also have androgens, levels of these hormones tend to be higher than normal in women with PCOS. Compared to high-carb foods, high-protein foods do not cause great increases in insulin levels. Few sources of lean protein are seafood, milk, chicken, and soy.
3. Omega 3
Omega-3 fatty acids also offer many benefits to women with PCOS, including reducing depression, reducing testosterone levels and helping to regulate menstrual cycles. Soybean oil, canola oil, flaxseeds, and walnuts are renowned sources of omega 3.
4. Magnesium
Magnesium has been known to reduce pain and inflammation, promote better sleep, and relieve PMS symptoms. But the biggest benefits of magnesium for women with PCOS is its ability to alleviate anxiety and reduce blood pressure and insulin. Examples of magnesium-based foods are spinach, almonds, avocado, and legumes.
5. Refined Carbohydrates (Nutrient To Avoid During PCOS)
Refined carbohydrates increase inflammation, aggravate insulin resistance and must be avoided or needs to be taken in limited quantity only. Foods such as white bread, muffins, white potatoes, eatables made of white flour needs to be avoided.
It is also, a good idea to reduce or avoid high inflammation causing foods like processed or red meat, and fries.
6. Lifestyle Changes To Consider
Like many disorders, PCOS also, responds positively to proactive lifestyle choices. This includes exercise and regular physical movement. Both will reduce insulin resistance particularly if you reduce the intake of unhealthy carbohydrates. Regular activity, minimal sugar intake, and a low-inflammation food will also lead to weight loss. Women may feel improved ovulation with weight reduction, so women who are overweight or obese and want to get pregnant may opt for physician-approved exercise which is important.
The other symptoms linked to PCOS can cause stress. Stress reduction methods, which help calm the mind and let you connect with your body, can help. These include meditation and yoga.
Please Note: Do not go for lifestyle or diet-related modifications on your own. It is suggested to always consult your physician or a qualified dietitian or a nutritionist.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition