6 Tips for a Good PCOS Diet
PCOS or Polycystic Ovarian Syndrome, is a medical condition that effects only women and is characterized by a condition where multiple cysts are formed by the edge of the ovaries. This leads to multiple health problems during the reproductive age of a women and excessive weight is the most common of all.
PCOS is such a condition that effects women both physically and mentally. Physically because of the disease and mentally because it has full chances of creating infertility and almost impossible to conceive. Those affected wit PCOS are at risks of acquiring many serious and complicated health problems like diabetes, hypertension and heart diseases.
It is why women always have one common query – the relation between diet and PCOS and what it can do to improve the conditions?
What is the relation between PCOS and Diet?
Well! It won’t be wrong if we say that PCOS, also been referred to as PCOD and diet goes hand in hand. The moment a woman is diagnosed with the disease, the first thing she is being told that the best mean to deal with it and to maintain a normal weight is through foods.
The first thing to consider is that, if a woman is having PCOS, there are optimal chances that she will be suffering from insulin resistance and this can lead to higher levels of sugar in the blood. To resist and counter the excess sugar, the body releases more and more insulin to normalize the high glucose level. And, when this happens the ovaries produce more androgens in the form of testosterone. These excessive androgens causes hormonal imbalance in the body, leading to PCOS.
It is a very easy mechanism, and once you understand it, you will be able to understand how diet helps in stabilizing the insulin levels and helps in PCOS. A diet low in refined carbs, sugar and processed foods hold the key in controlling the insulin levels and keep excess weight in check. However, it is also true that PCOS is not only is caused by higher insulin levels, as there are others factors too for its cause. But, whatever it might be, the best diet plan for PCOD or PCOS Diet helps all women diagnosed with PCOS, stabilize blood sugar and insulin levels.
What are the best tips for a good and healthy PCOD Diet Plan?
While the term ‘diet’ may make you think of restrictions, especially is it is a one that is also going to help you lose weight, but actually it is not that way. The main focus of a PCOD Diet plan and as suggested by the best dietician in India for weight loss is to focus on foods that nourish you, focus on doing things that involves self-care and self-love. This will help you all with PCOS shift towards a more comfortable position of healing and balance. Here are some basic tips that will tell you about a good PCOS Diet:
- Focus on your breakfast as it will help in improving hormone levels
Follow the age old health experts mantra – “eat breakfast like a king, lunch like a queen and dinner like a pauper”. It is the best way to divide your calorie intake throughout the day. Women with PCOS who eats bigger calories for breakfast are more likely to ovulate, as it helps deceasing the testosterone levels. As per studies, eating heavier and earlier in the day helps in decreasing androgen levels and improve insulin sensitivity.
- Lose weight to see improvement in your PCOS symptoms
It is a clear concept that diets that helps lose weight in PCOS, helps in improving the conditions and symptoms with it. Research conducted on the subject have proved that weight loss in women with PCOS has improved their menstrual irregularities, resistance to insulin and mood swings – all symptoms of PCOD. Weight loss is a way to bring back the body into balance. The focus should be on eating nutrient-rich foods.
- Eliminate all processes foods from your life
The reason why processed foods are not good is because they contain hoards of unhealthy fats, hidden sugars, additives, excessive sodium and preservatives and all of these leads to inflammation. It simply means sacrificing anything and everything of food that comes out of a packet – biscuits, cookies, energy bars, processed meats, breakfast cereals and packaged juices.
- Get your eye on foods with Omerga-3 fatty acids
Oily fish like sardines and salmons, and vegetarian sources like chia seeds, are enriched with omega-3 fatty acids and it healthy for the heart and is anti-inflammatory in nature. Omega-3 fatty acids has many benefits for women with PCOS – reduces blood levels of testosterone, helps regularizing menstrual cycle and many other.
- Go for foods that are low in glycemic index (GI)
Foods that low in GI would never spike the sugar levels and will helps improve insulin sensitivity. Some yummy picks are – kale, spinach, lettuce, cashew nuts and oats. In general conditions also foods that are low in GI are considered always good or health.
- Drink a lot of water
Least but not the last – you must have heard it a numerous time that water is the best cure and it goes for everything and anything that is associated with health and healthy living. Dietician Sheela Seharawat of Diet Clinic, is so particular with water consumption that she never ever misses out in mentioning its benefits to all clients. She says that one of the troublesome symptom of PCOS is bloating and refrain from having water thinking that it will cause further discomfort. Whereas, the fact is that drinking water will help gently flush out excess water and sodium from the body and easing your discomfort.
PCOS and diet are the two words that you will hear in the same sentence always and especially if you are suffering from Polycystic Ovarian Syndrome. It’s vital to find the right diet to help you lose weight, increase your energy levels, boost your mood and reduce the symptoms of PCOS. By means of changing your lifestyle and habits, you will be able to tackle the even more important issue of reducing your risk of developing greater health problems in the future.