A Complete Guide on What to Eat And Avoid to Manage Polycystic Ovary Syndrome


PCO syndrome or PCOS is a medical condition that affects approximately 5%-30% of women of childbearing age worldwide. The exact cause is unknown, but it’s thought to be a hormonal issue that can enlarge the ovaries and cause a small cyst on the outer edges. Genetics and environmental factors are often found to be involved in the development of PCOS.Also Read – Shruti Haasan Posts On Struggling With PCOS And Endometriosis: ‘My Body Isn’t Perfect… But My Heart Is’

It is therefore one of the main causes of female infertility and is responsible for a number of symptoms such as weight gain, fatigue, hirsutism, acne, bloating, sleep disorders, etc., affecting the body both physically and emotionally. High insulin levels are thought to increase androgens in women with PCOS, worsening your risk of many health complications such as diabetes mellitus, stroke, infertility, depression, anxiety, and other problems. However, with a balanced diet and lifestyle changes, you can help manage your PCOS. Also read – Alaya F on her battle with PCOS: ‘I need to stay fit to keep my skin good and my hormones in check’

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THE BEST WAYS TO CONTROL PCOS THROUGH LIFESTYLE CHANGES ARE:

  1. Stay active: If you stay active, your blood sugar levels will be under control.
  2. Lose weight: Losing weight improves your health and can help you reverse PCOS and avoid infertility.
  3. Go gluten free: Reducing your intake of milk and dairy products to 10% to 15% or opting for low-fat milk like almond milk instead of whole milk will certainly help you reverse PCOS.
  4. Reduce carbohydrate intake: Low-fat and high-carb meals carry a high insulin risk. It is advisable to opt for complex carbohydrates instead of simple carbohydrates.
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According to Kareena Gambhir, Nutritionist at Chicnutrix, vitamins and minerals are a very important part of any healthy eating plan and one of the most overlooked. According to studies, correlations have been made between vitamin deficiencies and PCOS. Vitamins have important functions in the body. For example, vitamin D deficiency has been repeatedly linked to insulin resistance, 3 PCOS, 4 and depression. Therefore, vitamins and minerals such as vitamin B12, vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, folic acid, iron, calcium, zinc and magnesium are the most important vitamins and minerals that the body needs. Also Read – PCOS Myths: 7 Most Common PCOS Facts Every Woman Should Stop Believing

Now the main question is what to eat and what to avoid.

FOOD TO EAT

  • Complex carbohydrates like quinoa, barley, brown rice, oats, jowar & ragi.
  • Healthy fats like olive oil, coconut oil, nuts & seeds, omega 3 fats & etc.
  • High-fiber vegetables such as broccoli, cauliflower, kale, spinach, peppers, beans, carrots, dried beans, and other leafy greens.
  • Lean Proteins like Fish, Chicken, Eggs, Peas, Tofu & etc.
  • Lentils like split dals, kala channa, chickpeas, and other whole grains.
  • Anti-inflammatory herbs like turmeric, ashwagandha, cayenne pepper, cumin, ginger, rosemary, shatavari, fenugreek, and tulsi.
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FOODS TO AVOID

  • Highly processed and junk food items
  • Alcohol & Smoking
  • Desserts & Baked Goods
  • Maida, white bread, white rice, potatoes and other foods with a high glycemic index
  • Dairy products

Because the severity of PCOS can vary from person to person, treatment plans are very individual. It is extremely important to talk about PCOS with your family or doctor in order to take the right actions at the right time.





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