You must be hearing about Polycystic ovary syndrome (PCOS) a lot these days, haven’t you? PCOS is a condition that gives rise to problems with metabolism and hormonal imbalances. It is a common health condition and is experienced by 1 out of 10 women. PCOS has been known to cause other health conditions such as depression, increased risk of developing endometrial cancer, diabetes, and cardiovascular problems. However, your diet or what you eat can reduce the severity of PCOS. Let’s take a look at the symptoms of PCOS and what you can eat to reduce its impact on your health.
Symptoms of PCOS
PCOS can be officially diagnosed if females have two of the three following symptoms; hirsutism or excess body hair, painful or irregular menstrual cycles, and high androgen levels (male hormone). Moreover, the majority of PCOS patients have excess belly fat and tend to be overweight or obese. This is because of the hormonal imbalance that accompanies PCOS, which leads to improper processing of insulin. This increased weight causes PCOS patients to have infertility, sleep apnea, and joint pain. Take a look at the following foods so that you can decrease the impact of PCOS on your body.
Eat Protein
Eating protein will help in weight loss as well as keeping you full. You should eat 2 to 3 servings of fish per week for a sufficient dose of protein. You can also eat plant-based sources of protein like tofu or beans, and chicken.
Eat Fiber
By adding fiber to your diet, you help your body maintain its blood sugar levels and decrease its cholesterol levels. Fiber gives you yet another benefit of keeping you full. This way you will not eat more than you have to and this will help you control your weight. A healthy amount of fiber would be about 21 to 25 grams daily. If you are wondering what kinds of foods contain fiber, then you can try cereals made with whole grain oats and wheat bran, fruits such as oranges, pears, and berries, legumes such as kidney beans, chickpeas, and lentils.
Consider watching this video to know more about how to manage PCOS…
The Low Glycemic Index Diet
The (GI) or low glycemic index diet is a great way to lose weight. Your body digests food with a low GI more slowly. This means that insulin levels do not rise as much compared to other foods like some carbohydrates. Foods present in the GI diet include legumes, nuts, low-carbohydrate foods, whole grains, fruits, starchy vegetables, and seeds.
Consuming Healthy Fats
Healthy fats are present in foods like oily fish and avocados. Healthy fats are important for controlling weight and balancing hormones. A big concern for women dealing with PCOS is pregnancy and fertility. Fatty acids play a vital role in both. A fatty acid known by the name of Omega 3 is found in sources such as flax seeds and fish. This fatty acid helps in increasing blood flow to the uterus, reducing the body’s sensitivity to a hormone (prolactin) that suppresses ovulation, regulating the menstrual cycle, and supporting a healthy nervous and circulatory system.
Although there is no way to treat PCOS, its impact on your health is reduced by eating these foods. Let us know your views and thoughts regarding this in the comments below.
Until Next Time,
Team Doctor ASKY!