Polycystic Ovarian Syndrome (PCOS), a hormonal disorder, affects one in ten women in India. Women who suffer from this disease may have infrequent or prolonged periods, elevated male hormones and insulin while the reproductive hormone progesterone is on the lower side. Obesity is said to make the complications of the condition worse, so it is recommended that you lose weight if you have PCOS.
Sedentary lifestyles and obesity are associated with an increased risk of developing PCOS.
“Ideally, active training of at least 150 minutes per day is recommended to maintain a healthy weight, improve heart health and general psychological well-being. This active training includes cardio activity, body weight training coupled with yogasanas. It is observed that in the urban lifestyle Exercise becomes less of a priority. At the same time, food choices are skewed and there are more empty calories from carbohydrates and fats and fewer protein and fruits and vegetables in the diet. Sedentary lifestyle contributes significantly to being overweight or obese, “says Avantii Deshpaande, nutritionist for PCOS and Gut Health.
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Women who suffer from PCOS report high levels of insulin, which make them crave more carbohydrates and sweets. This leads to an extra calorie intake that could contribute to obesity. It is therefore important to treat insulin resistance and not just lower blood sugar, adds Deshpande.
To get a grip on PCOS, Deshpande says, in addition to losing weight, it’s important to detoxify your vital organs, improve bowel health, and make some healthy lifestyle changes.
She suggests the following foods to help you lose weight and reverse PCOS:
1. Eat a high fiber diet
A high-fiber diet with antioxidants is recommended to help detoxify the body and improve gut health. Low-calorie fruits and vegetables also ensure that you don’t end up consuming any extra calories. Deshpande recommends at least 5 servings of fruits and vegetables in a day to treat the condition.
2. Include proteins
Proteins play an important role in hormone synthesis and provide the body with filling food. “Include protein in every meal, from breakfast to lunch to dinner. You can have dals, beans, eggs, curd cheese, nuts and oilseeds, ”suggests Deshpande.
In addition to being great for your gut health, probiotics reduce inflammation and regulate hormones like estrogen and androgen. “Find out that you are consuming at least 1 glass of buttermilk or ½ cup of fresh homemade curd cheese a day. This improves gut health as they contain probiotics, ”says the PCOS nutritionist.
4. Omega-3 fatty acids
A daily dose of omega-3 fatty acids is known to improve hormonal imbalance. “Consume 1 tablespoon of flaxseed, sunflower and melon seeds together every day. You can also try Seed Cycling. Fish and fish oil tablets also ensure that you get omega-3 fatty acids, ”says Deshpande.
Herbal Tea Is Helpful In Treating PCOS Symptoms (Unsplash)
5. Herbal teas
Herbal teas like green tea or green coffee are also useful for boosting metabolism and could be consumed as a substitute for our regular tea and coffee.
6. Avoid milk and wheat
If inflammation is the cause of PCOS, removing foods like milk and wheat results in weight loss for a few weeks, but this should be done under the supervision of an expert, the nutritionist says.
More tips from Deshpande
Schedule at least 150 minutes of exercise a week, which equates to 20 minutes of exercise a day in the form of cardio, strength training, and yoga.
Practicing pranayama reduces stress and also helps to better balance hormones.
You can reduce or stop consuming junk food to avoid empty calories. Replace this with homemade meals that are packed with nutrients.
Enjoy the journey to healthy eating and make it a daily habit by eating mindfully, doing healthy swaps, and following an exercise routine.
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