Irregular or no periods – the first symptom that worries women with polycystic ovary syndrome (PCOS). Acne, hirsutism, male pattern baldness, increased oiliness of the skin and overweight are among the typical symptoms of this disease, which can cause infertility. Conservative treatment of polycystic ovary syndrome in the presence of excess weight begins with the normalization of body weight. To do this, you need to follow a specific diet for PCOS and increase your level of physical activity.
Why is it important to follow a PCOS diet to control the disease
Women with PCOS develop multiple cysts in their ovaries, caused by excess production of androgen hormones. About 50% of women with this condition are overweight or obese.
If PCOS symptoms are not controlled, women are at high risk of:
- heart disease;
- endometrial cancer;
- diabetes;
- hypertension;
- infertility.
A PCOS diet, along with lifestyle changes, will help control symptoms and reduce the risk of the medical problems described above.
About 50 women with PCOS are overweight or obese.
How does the diet for PCOS affect the state of the female body
Women with PCOS often have higher than normal levels of insulin. Insulin is produced in the pancreas and helps the body's cells get energy from sugar (glucose).
When there is insufficient insulin production, blood sugar levels rise. The same phenomenon is observed with insulin resistance – despite its sufficient production, the cells do not respond properly to this hormone. In response, the body increases insulin production in an attempt to normalize blood sugar levels. And chronically elevated levels of this hormone stimulate the production of androgens such as testosterone. Therefore, the diet for PCOS is aimed at normalizing insulin levels and reducing body weight.
Insulin resistance makes losing weight much more difficult, so women with PCOS have weight problems that are only exacerbated by high carbohydrate intake.
What foods should be included in the diet
Foods high in fiber help fight insulin resistance by slowing down digestion and reducing the effect of sugar on the blood. Therefore, the diet for PCOS should include the following foods:
- cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts;
- greens, including lettuce and arugula;
- bell pepper;
- legumes;
- berries;
- sweet potato;
- pumpkin;
- nuts.
The so-called lean protein found in tofu, fish, and chicken is very filling and helps reduce junk food cravings. Try to choose foods with a low glycemic index.
Foods high in fiber help fight insulin resistance by slowing down digestion.
The PCOS diet should also include foods that contain anti-inflammatory agents, such as:
- tomatoes;
- cabbage;
- spinach;
- nuts;
- olive oil;
- fruit;
- fatty fish (sardines, salmon).
PCOS Diet: Which Foods to Avoid
Recycled carbs increase insulin resistance, so the PCOS diet restricts the following foods:
- white bread;
- baking;
- sweets;
- white potatoes;
- any flour products.
Pasta lovers don't have to give up their favorite dish, just replace wheat flour pasta with lentil or bean flour pasta. Sugar should be avoided whenever possible. When reading the composition of foods, pay attention to other names for sugar: sucrose, fructose dextrose syrup. Also, do not forget that not only sweet soda, but also juices contain a large amount of sugar, so it is better to replace them with water.
It is also helpful to limit or eliminate inflammatory foods from the PCOS diet, such as fried potatoes, margarine, red or processed meats, chips, etc.
What lifestyle changes to consider other than diet
PCOS, like many other diseases, is easier to control by leading a proactive lifestyle – Move daily (such as walking outdoors) and exercise to help reduce insulin resistance, especially when combined with a PCOS diet that restricts carbohydrates in the diet. Many experts agree that you should do at least 150 minutes of exercise per week.
Daily activity, limiting the amount of sugar in the diet, and eating anti-inflammatory foods will help you lose weight. In addition, the symptoms associated with PCOS can be stressful. Therefore, anti-stress techniques that help to relax the mind and body, such as yoga and meditation, will also be useful in this disease.
Read also: Jacobson's Neuromuscular Relaxation Technique to Relax the Body and Mind
Of course, the treatment of polycystic ovary syndrome, including the choice of the optimal diet for you in PCOS – task of a qualified specialist. Therefore, estet-portal.com strongly recommends that you consult with your doctor about any diet and exercise.
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