Polycystic Ovarian Syndrome (PCOS) is a condition in which the ovaries produce excessive levels of androgens, the male sex hormones that are normally present in women. Polycystic Ovarian Syndrome is a medical condition that refers to an accumulation of fluid-filled cysts in the ovaries.
It is currently unknown what causes a woman to develop PCOS. It is typical among women who have PCOS to have insulin resistance. As a result, the body has difficulties using insulin properly. It is possible that androgen levels will rise as a result of a spike in insulin levels in the body. It has also been demonstrated that obesity might increase insulin levels and worsen the symptoms of PCOS.
It has been discovered that the patient has a family history of PCOS. Sisters, or a mother and daughter, are more likely than others to suffer from PCOS.
There is no treatment for PCOS, but there are many things you may do to relieve your symptoms, which can be used in conjunction with, or in some cases, as an alternative to, conventional modern medicine.
Best Foods for PCOS
A food for PCOS should consist mostly of whole grains, fresh fruits and vegetables, and plant-based proteins, with sugar, processed foods, and trans fats being avoided. The macronutrients (fats, proteins, carbs) in your diet may need to be adjusted or supplemented depending on your overall health needs and goals.
Preliminary consultation with your doctor or nutritionist is recommended before implementing any of the meals , as they may propose what to eat with PCOS or avoid specific foods from your PCOS diet plan depending on their recommendations.
- Fruits & Vegetables: Fruits and vegetables are packed with vitamins and minerals, and they can be prepared in a variety of ways to supplement your diet. The following foods are great sources of dietary fiber: leafy greens, broccoli, apples, and plums. The anti-inflammatory properties of red berries and grapes make them a good addition to a PCOS diet.
- Dairy Products: Full-fat dairy products are generally discouraged in a PCOS diet. Cottage cheese and Greek yogurt, for example, are generally acceptable sources of low-fat and low-lactose dairy products. Additionally, you may want to try almond, rice or coconut milk as alternatives to dairy products.
- Grains: A PCOS diet might contain whole grain breads, pastas, and cereals that are produced with many grains or with whole grains. Avoid anything that has been overly processed, especially if it has been made with refined white flour, as this will make you sick. As an alternative to sweet instant porridge, try overnight oats with fresh fruit, and instead of salty carbs like croutons, try protein-rich quinoa mixed into salad dressing. Brown rice is a fantastic substitute for white rice in a variety of dishes.
- Protein: When it comes to protein sources for PCOS, nuts, nut butters, and vegetarian meat patties are among the most popular selections available. When it comes to protein sources for PCOS, nuts, nut butters, and vegetarian meat patties are among the most popular selections available. Anything that has been cooked in a high salt content should be avoided at all costs, including red meat and seafood. When it comes to cooking poultry, cooking it without the skin is a terrific alternative. Eating egg whites is another delicious alternative. Sodium, trans fats, and additives abound in commonly consumed processed meats.
- Beverages: If caffeinated liquids, such as coffee and black tea, aggravate your symptoms, you should avoid drinking them altogether. You should avoid or limit your usage of alcoholic beverages if you are trying to reduce weight. High-sugar beverages such as soda, sweetened fruit juice, and energy drinks are all examples of high-sugar beverages that should be avoided. Water is the most effective way to stay hydrated, but other beverages such as coconut water and green tea are permissible on PCOS diets.
Lifestyle Changes
- Exercise: The key, according to the experts, is to exercise on a regular basis. You are not required to go too far or do too much. Even 30 minutes of exercise per day can help you lose weight and maintain your body and mind in good health. Make sure you exercise on a regular basis and incorporate a variety of workouts into your regimen, including cardio, weight training, and even yoga. Yoga is beneficial for calming the mind and is therefore recommended as a strategy to deal with PCOS in a healthy manner.
- Quit Smoking: The only thing that alcohol contains is a bunch of empty calories. If you want to drink and have a good time, moderation is essential. Avoid consuming alcoholic beverages on a regular basis and mixing drinks with other liquids. Each drink should be followed by the consumption of a glass of water, which should be done with care. Make the decision to stop smoking. It has a greater impact on your health than you may realize.
- Stress and Sleep: When you’re under stress, your adrenal glands may produce more testosterone than usual. We will never be able to completely eliminate stress, however not all stress is psychological in nature. Lack of sleep and excessive physical activity are two frequent sources of stress that we can strive to eliminate by making lifestyle changes.
- Avoid Plastic: Delete any and all of the plastic objects from your kitchen, including water bottles, containers, and utensils, to save the environment. According to new research, the chemical bisphenol A (BPA), which may be found in a wide range of ordinary household items, has been linked to an elevated risk of breast cancer in women who have PCOS.
Bottom Line
If you have PCOS for a long time, there is no cure. However, you should consider long-term lifestyle modifications that can help you manage your symptoms and care for your health. Long-term studies of PCOS women who ate healthfully, exercised regularly, and drank alcohol in moderation found that their risk of developing type 2 diabetes was decreased by 90 percent, showing that making lifestyle changes is well worth the time and effort.
It is possible that, despite their best efforts, some people will be unable to entirely control their symptoms, and if you are one of those people, it is not your fault. It is always a good idea to consult with a doctor to learn about drug therapies, PCOS supplement that may be used to assist control symptoms and to ensure that PCOS is the right diagnosis in order to get the best results.
