Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders in women of reproductive age, and characteristic symptoms of it are irregular periods, excess hair growth, acne, weight gain. But diet is important in controlling symptoms of PCOS and supporting good health.
How to Understand PCOS and Its Symptoms
PCOS is a condition in which the balance of ‘female’ hormones (estrogen) versus ‘male’ hormones (androgens) goes awry in the ovaries, leading to higher than normal amounts of ‘male’ hormones (androgens) and reduction or cessation ovulation up to 92 percent of women on the hormone named progesterone.
This means patients with PCOS may have something more as serious as irregular periods or infertility. Menstrual issues and other common symptoms include excessive hair in areas where it shouldn’t be, acne, weight gain and difficulty losing weight.
One of the largest causative factors of PCOS symptoms is insulin resistance, in which the body’s cells are not responding well to the presence of insulin, resulting in high blood sugar levels.
Diet and PCOS: The Link Between the Two
Women with PCOS can significantly improve their symptoms by making dietary changes that promote stable blood sugar levels and normalizing their hormones. A good diet, no matter what it is, doesn’t just aid in the management of your body weight, but also helps balance your hormones and control inflammation, which is usually high in women who have PCOS.
What Foods to Eat on a Diet for PCOS
1. Complex Carbohydrates:
Carbohydrates are important parts of any diet for women with PCOS but it is important to choose complex carbs which are digested more slowly and do not cause the blood sugar levels to increase. Whole grains like quinoa, oats and brown rice provide fiber that can help regulate your blood sugar and help improve your insulin sensitivity.
2. Lean Proteins:
Hormones and blood sugar control require protein. Ideal lean proteins are chicken, turkey, fish, eggs, tofu and legumes. Proteins help you stay full, build muscle and keep your blood sugar stable. When these women consume lean protein at every meal, they can help curb cravings and also manage their weight better.
3. Healthy Fats:
It is vital to have healthy fats in your diet in order to balance your hormones. Foods high in omega 3 fatty acids such as fatty fish (salmon, sardines), flaxseeds, chia seeds and walnuts if included in the diet, helps reduce the inflammation that is associated with PCOS. Healthy monounsaturated fats are supplied by olive oil, avocado, and nuts.
4. Fiber-Rich Foods:
Fiber helps control blood sugar by slowing down the blood sugar into the bloodstream. It also aids in digestive function and aids in a healthy weight. Good sources of fiber are vegetables, fruits, legumes and whole grains like oats, barley and lentils. These foods don’t only help to keep blood sugar in check in meals — they also help promote overall gut health.
5. Anti-Inflammatory Foods:
One of the symptoms of PCOS is chronic low-grade inflammation that can make things worse. Foods from adverse categories, like berries, turmeric, ginger, and green tea, reduce the inflammation in the body. Plus, they contribute to immune health and soothing hormonal balance. Incorporating these ingredients into meals regularly can help control the inflammatory part of PCOS. If you’re looking for a gynecologist to help manage PCOS, don’t hesitate to book an appointment as they can provide expert advice tailored to your health needs.
Foods to Avoid or Limit
1. Refined Carbohydrates and Sugary Foods:
Refined carbs and sugary foods are notorious for turning blood sugar high and making it worse. White bread, sugary snacks, sweets, and sodas should be limited and not consumed at all. Foods that cause a rise and fall in your insulin can also interfere with hormone and weight management.
2. Processed Foods and Trans Fats:
Many processed foods, like chips, fried foods, or even prepackaged snacks, are full of unhealthy fats like trans fats, which increase inflammation and make you gain weight. These foods are nutrient poor and don’t make these foods good for women with PCOS.
3. Dairy and High-Glycemic Index Foods (if sensitive):
Dairy products, however, seem to exacerbate symptoms in women with PCOS who have acne or excess hair growth because dairy also has an effect on androgens. Dairy may not impact everyone in the same way, but it’s worth trying eliminating or reducing dairy to see if symptoms lessen. High glycemic index foods — white potatoes and some favored types of rice — should also be avoided as they can bring about a rapid rise in blood sugar.
Meal Planning Tips for Management of PCOS
It is important to follow a balanced diet in order to handle PCOS effectively through diet, with a mixture of protein, good fats, and complex carbohydrates. Planning meals out ahead of time can help to avoid unhealthy options, especially on busy days. So, women with PCOS should have three meals and two to three snacks a day for consistent blood sugar and not overeating. For personalized advice on managing PCOS, consulting a gynecologist in Karachi can be beneficial.
Conclusion
A healthy balanced diet full of nutrients is powerful in handling PCOS symptoms and better living. Instead, women with PCOS can work to achieve balance through proper nutrients by focusing on low carb, high protein, healthy fats, and fiber rich foods. A well balanced PCOS management plan also includes regular exercise, stress management and sleep hygiene, in addition to diet.
