Your hormonal imbalance and metabolism problems could have an effect on your health as a PCOS sufferer. Although PCOS can be a highly frustrating condition that affects your menstrual cycle, fertility, weight, and looks, most people with it are still able to have healthy, normal lives thanks to medical treatment or lifestyle changes, which may include adopting a proper healthy diet.
Symptoms Of Pcos And How To Recover Them
A balanced diet can help prevent the signs and potential problems caused by hormone imbalances, insulin resistance, and inflammation. Dietitian, nutritionist, physiotherapist, and certified diabetes educator Dr Archana Batra states that higher levels of androgens like testosterone in females are the main hormonal disturbance related to PCOS. The usual PCOS symptoms, including abnormal hair growth, acne, infertility, and weight gain, are brought on by these anomalies. This is somewhat influenced by both your weight and the quantity of insulin your body is manufacturing. Additionally, PCOS affects the metabolic procedures necessary to maintain a healthy weight, as well as the regulation and production of insulin. Untreated hormonal issues can increase your risk for heart issues, high blood pressure, and certain types of cancer.
According to Dr Batra, the following dietary modifications could be beneficial for those with PCOS:
1. Eating low glycaemic index (GI) meals and keeping an eye on your carbohydrate intake may be beneficial if you have PCOS, especially if you are obese or have high insulin levels.
2. Anything that has been heavily processed and made with white flour should be avoided.
3. PCOS patients who are struggling to lose weight may turn to high-protein diets because they are often filling. Less food is consumed and more weight is lost when there is a higher protein intake.
4. Avoid caffeine-containing beverages like coffee and black tea if they exacerbate your symptoms. Alcohol should ideally be avoided or consumed in moderation because it might induce weight gain quickly. Avoid high-sugar drinks, such as soda, energy drinks, and sweetened fruit juices. The healthiest option for staying hydrated is water, although the PCOS diet is alright with drinking coconut water and green tea as well.
5. The PCOS diet generally advises avoiding full-fat dairy. Greek yoghurt and cottage cheese are two examples of dairy foods that are suitable for a modified diet because they are low in fat and lactose. You can also use dairy-free, low-sugar substitutes like almond, rice, or coconut milk.
6. PCOS and obesity have both been linked to inflammation. The relationship may be in an endless cycle. Many PCOS sufferers can benefit from an anti-inflammatory diet for the treatment of their symptoms. This loop might be broken by dietary adjustments that encourage a healthy weight and reduce inflammation. Foods high in fibre with anti-inflammatory qualities include cruciferous vegetables, particularly broccoli, leafy greens, grapes, and red berries.
7. The main dietary recommendations for PCOS include whole grains, fresh fruit, and plant-based proteins while minimising sugar, processed foods, and trans fats.
8. Depending on your demands in terms of general health, you might need to change how much of the macronutrients (fat, protein, and carbohydrates) and micronutrients (vitamins and minerals) you consume or take additional supplements.
9. After starting your PCOS diet, give the changes time to take effect. Be kind to your body and continue making dietary changes as you pay attention to how they make you feel.