Polycystic Ovarian Syndrome (PCOS) and Polycystic Ovarian Syndrome (PCOD) is a hormonal imbalance disorder. According to a recent nationwide survey, nearly 16% of women in the 20-29 age group suffer from PCOS / PCOD. It is typically characterized by irregular periods or no menstruation at all. With this condition, women typically have multiple cysts in their ovaries caused by an overproduction of hormones called androgens. Many are overweight and develop related complications. Lifestyle changes and diet changes can play a huge role in managing this hormonal disorder and in helping you lose weight. If symptoms are not controlled, the risk of heart disease, endometrial cancer, type II diabetes, and high blood pressure increases, which in turn affects a woman’s fertility and can lead to complications during pregnancy.
(Also Read: PCOS Diet: Know The Causes, Symptoms, And Foods For Polycystic Ovarian Syndrome)
Many women with PCOS or PCOD have been able to manage their symptoms and reduce the risk of associated medical problems by changing their diet and lifestyle. These simple lifestyle adjustments can also help improve your overall health while reducing anxiety, which can significantly affect the ability to conceive.
Here are 5 top foods PCOS / PCOD women should include in their diet:
1. Leaf vegetables:
Women need to include at least 1-2 servings of healthy, nutritious leafy green vegetables in their diet. In addition to being nutritious, these are also high in vitamin B. It is an important nutrient that supports fertility by regulating ovulation, controlling insulin, and regulating blood flow in the body. Therefore, high intakes of vitamin B can help treat the symptoms associated with PCOS. It can also help reduce hair loss and hirsutism (excessive hair growth), two other symptoms commonly associated with PCOS and PCOD.
Leafy vegetables are rich in vitamin B.
It is an important nutrient that can help correct hormonal imbalances. Certain fish such as salmon and sardine are high in omega-3s. Omega-3 also helps control stress levels and reduce inflammation, which can lead to uncontrolled weight gain. If these fish are not available, fish oil supplements can be taken. Vegetarians can opt for flax seeds or walnuts with yogurt or smoothies.
The nutrient-rich chickpeas, beans, lentils, peas, and soybeans are loaded with fiber and protein with no cholesterol. Legumes are beneficial for diabetes management because of their low glycemic index and help regulate blood sugar after consumption. In addition, they are also rich in protein and can be taken alone, as a side dish or with salads, wraps or tacos.
Legumes are high in fiber and protein
Berries are extremely beneficial for those with PCOS as they are filled with antioxidants that can help reduce oxidative stress. Berries contain polyphenols that have been shown to help treat weight, diabetes, and indigestion. A mixture of strawberries and blueberries can be consumed with yogurt for additional benefits.
These contain soluble and insoluble fiber, which slows down the absorption of fat and sugar in the body. Oats also contain vitamin B, which increases the production of the progesterone hormone. The zinc in oats can promote hair growth and reverse PCOS.
Oats are beneficial in the PCOS diet
Eating a diet rich in vegetables and fruits helps keep you full while also enabling women to consume fewer calories. It also helps reduce the risk or effects of heart disease. Women on a low-carb or low GI diet have improved insulin metabolism and lower cholesterol levels.
(Also read PCOS: 5 Low Glycemic Foods To Add To Your PCOS Diet)
Weight loss or weight management will help improve symptoms of PCOS. Weight loss can restore normal ovarian function and lead to normal hormone production. This, in turn, can improve symptoms of PCOS, such as excessive growth of facial or body hair, acne, scalp hair loss, and menstrual regularity. In addition, women with PCOS / PCOD should also seek medical advice, especially if they are taking fertility supplements to make up for the missing nutrients in their daily diet. Women dealing with PCOS / PCOD often find it difficult to keep stress at bay. However, long-term stress can negatively affect hormones and fertility. However, there are several studies that show a link between high stress and infertility. High stress triggers the release of the hormone cortisol. In order to cope with stress more effectively, affected women can practice meditation, sport, yoga or seek advice.
About the Author – Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert
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