PCOS/PCOD known as Polycystic ovarian syndrome/Disorder is and endocrine disorder which is found mostly in reproductive age of women and is associated with symptoms like menstrual irregularity, Hirusitism (Facial Hair Growth), Infertility, Insulin resistance etc.
As per the best dietitian in India treatment of PCOS through various prescribed hormonal drugs along with Lifestyle changes. As far as dietary measures are concerned, Weight loss with improved insulin sensitivity helps a long way in treating hormonal and metabolic symptoms associated with PCOS.
A best Dietary strategy that works for PCOS is High Mono unsaturated fatty acid (MUFA) and Low carbohydrate diet. High Mono unsaturated fatty acid diet helps in increasing serum concentrations of glucose, insulin and improves cholesterol levels in the body that can contribute to future risk of cardiovascular diseases associated with PCOS symptoms. Low Carbohydrate diet helps in reducing fasting insulin which in turn ends up improving endocrinal profile. Insulin and glucose parameters in PCOS are synonymous to that of Diabetes Mellitus type 2 which is why low carbohydrate Diet and Low Glycemic index foods should be incorporated to manage PCOS at a great extent.
Also we can’t forget the fact that insulin resistance often associated with PCOS makes it harder to lose weight which is why women with PCOS often experience this issue.
Apart from Carbohydrates, High fiber diet can help improve insulin resistance by slowing down the digestion and reducing the impact of sugar on the blood.
Not to forget, Lean protein sources like egg whites, chicken breast provides you not only with good quality proteins to tone down but also makes it a fulfilling healthy dietary meal option. Protein either from plant or animal sources does not require much of insulin to play role and don’t create insulin spikes as carb does. Eating protein with meals can help stabilize blood sugar and add fullness.
Incorporating Legumes in the diet is crucial since its low in Glycemic Index also provides with plant based proteins, its rich iron, folate and fiber content and minerals a perfect super food to combat insulin sensitivity and manage various symptoms.
It’s important to divide calories required by body to be distributed evenly throughout the day into 50-6 smaller meals to keep away hunger pangs and avoid overeating and also boost up metabolism helping in weight loss.
Another important factor to lay emphasis on is healthy fatty acids. A major issue involved in PCOS is fertility issues and other hormonal imbalances which is quite major and difficult to manage. Thus, Sources of healthy fatty acids like flax seeds, nuts and seeds, avocados etc helps in nutrient transportation and maintain hormonal balance in the body, fertility and body weight management. It also helps in reducing stress levels impacted on our body. Omega 3 fatty acids being the most important factor playing role in PCOS women to achieve best of hair and skin, fight inflammation, improve mood, cholesterol and insulin. Good sources of Omega 3 like walnuts, egg yolks, Fish etc. is essential in daily diet.
It’s also important to incorporate anti-inflammatory foods in the diet to reduce inflammation the body like Turmeric, berries, tomatoes, spinach etc.
As per the new dietary guidelines for PCOS, it is observed that following (DASH)–Dietary approaches to stop Hypertension diet to manage PCOS symptoms effectively which involves including lot of antioxidants, rich in fruits, vegetables, whole grains etc. This Diet discourages high saturated fat and sugar just exactly how it’s supposed to be for PCOS diet. There were studies conducted to evaluate effects of DASH diet for PCOS affected women. The results show that DASH diet followed for 8 weeks led to reduction in insulin resistance and help loose belly fat as compared to those who did not.
There are certain food sections that need to be strictly controlled or completely avoided from the daily dietary intakes. Refined carbohydrates like breads, muffins, desserts etc exacerbate the effects of PCOS by altering insulin levels and making it worse for the body to deal. It also causes inflammation in the body which can further deteriorate the condition.
Basic idea is to remove/eliminate every inflammation causing foods like sugars, refined carbs, processed foods, caffeine etc.
There’s been proven researches by the best nutritionist in Hyderabad which show incorporation of Raw Red onion helps in lower cholesterol levels in PCOS women stating the fact that 70% of women affected by PCOS having high cholesterol and lipids levels.
Though exercise constitute only for 30 % for a healthy lifestyle, it’s of a crucial importance to incorporate some form of physical activity to burn of those calories daily helping you to manage blood glucose effectively, lose weight and also promote healthy hormonal balance. It’s advised to have at least 150 minutes of exercise/week. Daily exercise in some form will do wonders in association of healthy dietary patterns making you achieve the target faster. PCOS symptoms are usually accompanied with stress, so incorporating yoga or meditation to calm your nerves will too help your body.