PCOS or Polycystic Ovary Syndrome is a medical condition which is linked to irregular periods or at times with the stoppage of periods. It is caused because cysts are formed in the ovaries due to hormonal imbalances. This can even result in extreme weight gain, which explains why the majority of the female who are obese have PCOS.
PCOS can be treated through medicines but working out and a healthy diet is also a safe route to fight this condition. It is important to work against PCOS because it can lead to infertility and multiple other issues. On a PCOS diet, there are few things you should keep in mind and here’s a look at these:
- Have a balanced proportion of nutrition:
From a very young age, you may have been reading, listening or being told about the importance of a balanced diet. It is always the correct answer when any health concern is in question.
This is the very reason that those who have PCOS are first told to make alterations in their diet and take them in proportions. You should make sure that your plate consists of whole grains, a large amount of green, leafy vegetables, and small portions of both lean meat and starch.
- Avoid FAD diets:
FAD diets are those diets, which restrict few macronutrients and focus on the others. Where some restrict the intake of carbohydrates, others impose restrictions on the intake of fats and then there is a diet that focuses mainly on plants too.
These diets do have some prominent results. However, not all of them are suitable for women with PCOS. Diets like keto that are otherwise impactful cause adverse effects on the body and can even lead to hypothyroidism.
- Have the right type of carbs:
Carbs are inevitable in any diet but the types of carbohydrates you take matters a lot. They are the basic source of energy for us but the refined form is not really good for health and just increases the amount of calories intake and overall weight.
Carbohydrates also impact the insulin level of the body. Therefore, it’s important to be considerate about it. Instead of refined carbohydrates, you should start consuming whole grains which are full of fiber and are quite beneficial for the body. Include brown rice, whole wheat, and whole grain cereals in your diet.
- Have a diet filled with Omega-3 fatty acids:
Omega 3 fatty acids are the good kinds of nutrients that are beneficial for the body due to numerous reasons. They repair and help body against many diseases and health concerns. Moreover, they are found in fish and chia seeds. Omega 3 fats are also available in form of supplements.
These nutrients help against inflammation and many other heart issues. Inflammation can cause obesity so the intake of Omega-3s reduces the odds of having obesity. It also lowers the testosterone level in the body and increases ovary hormones to create a balance. It helps against irregular periods too.
- Be cautious about fruits:
Fruits are part of every healthy diet. Plus, their sour and sweet taste also makes them tasty. However, when PCOS diet is concerned, it is important to be cautious of what kind of fruit you are taking. Fruits do provide many macro and micronutrients but they also boast a sugar called fructose, which is not good for those who have PCOS.
It’s not easy for the body to break down fructose and this results in inflammation in the body, which, in turn, leads to problems like obesity, infertility and gut diseases. Fructose also increases the insulin level. Thus, it’s important to be cautious when consuming fruits.
PCOS is a major health issue but multiple studies are highlighting ways to fight it. There are several women who conceive successfully after fighting with PCOS. Along with a proper diet, you should exercise to keep yourself in better health.