Polycystic Ovary Syndrome (PCOS) is a disorder in hormone of women that affects their reproductive age resulting in irregular periods, polycystic ovaries and excess in level of androgen. This can be controlled by adopting a healthy diet plan.
If anyone is facing the problem of Polycystic Ovary Syndrome (PCOS), we present a general healthy diet plan that will help manage the symptoms, improve overall health due to regulation in levels of hormones.
Women who face the PCOS problem, it is heard for them to effectively use insulin as it makes harder for the body to resist. Ultimately, this situation may lead to high level in blood sugar, weight gain with high chances of type 2 diabetes. If we use a balanced diet that may regulate the level of insulin, and reduce inflammation, it can greatly help in improving the symptoms.
This article presents the major dietary attentions for PCOS.
Pay attention to low glycemic index foods
Low GI food releases slow glucose into the bloodstream which maintained the stable level of blood sugar. With the help of using the low-GI foods improves the insulin sensitivity and thus reduce the risk of high sugar level.
Best choices: Use whole grains, legumes, fruits, and non- starchy vegetables as they may prove to be the best choices.
Avoid: sugary food, drinks, and refined carbohydrates.
Increased intake of fiber
The food having high level of fiber regulates the level of sugar as it slows down digestion. Resultantly it helps in the weight management level and enhances the insulin resistance.
Suitable choices: fruits, vegetables, whole grains, and legumes
One should avoid: low fiber foods such as white bread, and white rice.
Integrate lean protein
The intake of protein helps you to remain full for longer time and stabilizes the level of blood sugar. It also helps to build and maintain muscle mass which helps in management of weight.
Choices: eggs, tofu, and legumes, and chicken breast.
Avoid: processed meat and high-fat cuts of meat.
Use healthy fats
The use of healthy fats play significant role in management of PCOS. With the help of healthy fats, inflammation is reduced and strengthens the health of heart.
Best options: olive oil, seeds, nuts, fatty fish, and avocados
Avoid: excessive use of saturated fats found in fried food, processed snacks, and fast foods.
Amalgamate anti-inflammatory foods
There is usually association of chronic inflammation and PCOS that adds to the symptoms. The use of anti-inflammatory diet helps to reduce discomfort caused by PCOS.
Best choice: tomatoes, ginger, fish, turmeric, and berries
Avoid: processed and meals and highly processed snacks.
Intake of sufficient hydration
The management of PCOS requires sufficient amount of water. It can improve digestion, and help to reduce weight.
Best choices: herbal tea, water-rich vegetables and foods, and lots of water.
Avoid: excessive caffeine, alcohol, and sugary drinks.
Seed Cycling and PCOS
To manage PCOS, seed cycling play a crucial role.
The 4 main seeds use in seed cycling are:
• Flax seeds
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds
Method:
Follicular phase:
On the 1st day of cycle consume 1 tbsp. of each powdered flax seeds and pumpkin seeds with 1 glass of water in Pre-breakfast on empty stomach. Continue this for the coming 14 days.
Luteal phase:
From the 15th day of cycle start consuming 1 tbsp. of each powdered Sunflower seeds and Sesame seeds with 1 glass of water in Pre-breakfast on empty stomach. Continue this before the 1st day of Mensuration and carry the same onwards.
Diet plan for PCOS
To manage PCOS, a sample day of eating is presented in the following paragraph.
Breakfast: a cup of oatmeal with chia seed, almond butter, and blueberries.
Snack: mixture of nuts with a small apple.
Lunch: chicken salad with greens, tomatoes, avocado, olive oil dressing, and cucumbers.
Afternoon snack: hummus mixed with carrot sticks or boiled egg.
Dinner: grilled chicken with steamed broccoli
Bedtime: Green tea without jaggery, sugar, honey