Shweta is an employee who works in a private limited company in Hyderabad. She is currently facing some problems in her work due to certain factors. So, she went to a nearby hospital for a regular check-up. The doctor informed her that she was suffering from PCOS symptoms. Furthermore, she came to know about the PCOS Diet that works well for the problem.
If you’re a woman, you should know what PCOS is and how it will affect your life. Polycystic ovarian syndrome (PCOS) is a common endocrine disorder that can lead to several symptoms. First, it leads to hormonal imbalances and metabolism problems that will result in health complications. Therefore, you should know how to manage them effectively from various sources. This, in turn, gives ways to ensure peace of mind from risks. Not only that, choosing the right type of nutritional foods allows you to reduce the problem significantly. A PCOS Diet Plan helps you to get the necessary nutrients required for your body.
How does Nutrition Help with PCOS Symptoms?
Although diet may not provide complete solutions for your PCOS, you can still manage some symptoms caused by the disorder.
Diet and nutrition play a huge role in managing your weight properly. Moreover, they directly impact your hormone production that will alienate your symptoms. When choosing a PCOS diet, you should consider every aspect of every diet, right from breakfast to dinner. In addition, you should make sure that you eat a balanced diet with a variety of foods that can do significant wonders.
Best Diet for PCOS Problem
1. Reduce the intake of carbohydrates
It would be best to consider reducing the intake of carbohydrates because they can increase insulin resistance, resulting in weight gain. Hence, it is wise for you to follow a low glycaemic index (GI) diet that doesn’t cause insulin levels to rise. In addition, you can take whole grains, nuts, seeds, legumes, and starchy vegetables that will help gain more benefits. Eating a low GI and low carb diet enables you to reduce insulin levels that cause PCOS.
2. Consider taking an anti-inflammatory diet
Inflammation is a common problem that is highly linked to obesity. Therefore, you should consider taking an anti-inflammatory diet that will help overcome PCOS symptoms. To reduce inflammation, you can take berries, leafy greens, olive oil, and fatty fish. Leafy greens are rich in nutrients and low calories that suit your weight loss program well. They even allow you to lower vitamin B deficiency that can cause symptoms such as insulin resistance, obesity, irregular periods, etc. The fatty fish is rich in omega-3 oil that will lower inflammation problems.
3. Ensure that you get plenty of fibers
Foods that are rich in protein allow you to feel full, which will help reduce the intake of excess meals. Not only that, eating a lot of proteins offer solutions for insulin resistance and high fats, thereby showing ways to lead a healthy lifestyle. You can select foods that are rich in plenty of fibers because they provide methods to improve the quality of life especially for women suffering from PCOS.
4. Eat healthy fats
Eating foods that are in healthy fats allows you to control the temptation of foods after a meal. Additionally, they enable you to manage your weight as well as other symptoms with ease. Since fats have high calories, they enable you to reduce your hunger levels efficiently to experience peace of mind from unwanted problems. Some of the healthy foods you can add to your PCOS diet plan include olive oil, coconut oil, nut-butters, etc. You can even consider combining healthy fat with a protein source to increase the meal’s fullness. After eating healthy foods, some of the benefits you will experience include hormone regulation, increased blood flow to the uterus, menstrual cycle regulation, etc.
5. Consider eating fermented foods
Fermented foods allow you to improve the growth of friendly bacteria in your gut. If you have lower healthy gut bacteria, then fermented food is the best diet plan that works well for you. Besides that, it will positively impact weight loss that will help keep your weight in a perfect state. You can consider eating yogurt, kefir, and other fermented foods to reduce the symptoms of PCOS. Also, you can even take a probiotic supplement for increasing healthy bacteria.
6. Limit sugars and processed foods
You should limit sugars and processed foods because they allow you to reduce the intake of certain unhealthy foods. Furthermore, they may increase your blood sugar levels that will induce PCOS symptoms. Apart from that, you may gain weight that will affect your health. Therefore, you should avoid them to overcome risks effectively. Try to avoid cakes, candy, cookies, instant foods, and fast foods to minimize complications.
7. Eat foods that are high in antioxidants
Foods that are high in antioxidants can reduce the symptoms of PCOS that will help you to enhance your living standards. It will help if you consider including them in your polycystic ovary syndrome diet because they provide methods to stay away from various symptoms caused by the condition. You can take berries, nuts, and green tea, which will help a lot to reduce oxidative stress. On the other hand, you should check the Glycaemic Index(GI) of these foods before including them in your diet. This is because some fruits can increase your blood sugar levels that have implications for diabetes.
8. Avoid eating dairy foods
Dairy foods can increase the insulin levels in your body that can lead to PCOS symptoms. It is wise for you to avoid them to minimize the production of high insulin levels. This will help you live a trouble-free life to witness complete satisfaction.
The Bottom Line
PCOS may lead to several symptoms, and you should consider eating some healthy foods and avoiding some foods. In addition, you should choose the right type of PCOS diet, which caters to your lifestyle and other things. Besides that, it even helps you to lower the symptoms significantly that gives ways to live a healthy life.